Fall Asleep Easily in 6 Simple Steps

Fall Asleep Easily in 6 Simple Steps

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Do you have a bedtime routine? Yes, we know you’re not a baby, but—as the saying goes—when was the last time you slept like one? Insomnia affects nearly one third of adults worldwide in some way. If you find you don’t feel well rested in the morning or you struggle to shut down in the evening, this six-step guide is the key to de-cluttering your sleep routine and getting the z’s you need.


  1. Reduce caffeine consumption after noon. Stimulants like coffee and alcohol interfere with sleep.
  2. One to two hours before bedtime, shut down your electronic devices and switch off the TV. The blue light from their screens inhibits melatonin production and disrupts your natural sleep patterns.
  3. Follow a bedtime routine. It doesn’t have to be elaborate, but choose an activity—taking a stroll around the block, listening to music, reading a book, sharing quiet conversation with your loved ones, meditating—that is relaxing to you and repeat it every night. This helps you wind down and enter a state of peace.
  4. Turn in by 10 to 10:30 p.m. Fans of Ayurveda will be familiar with this practice, which aligns with the natural timeframe when it’s easiest to fall and stay asleep and the cycle of day to night.
  5. Keep the temperature low. Research supports setting a cool room environment, between 62 and 70 degrees, as the best way to promote sleep. This coincides with the body’s own natural process of cooling down its core temperature before sleep.
  6. Relax your breathing and your body. Focus on slowing down by taking long, deep breaths and mindfully relaxing each muscle, from your head to your toes. This releases tension and give your mind something positive and soothing to focus on. (Yoga fans can think of the “savasana” pose you do at the end of class…and then drift blissfully to sleep instead of moving on with your day.)


Recommended Skinny Strong Action Steps:

  1. “Skinny” caffeine after 12pm.
  2. “Strong” breathing meditation and visualization exercise.


What’s your “Skinny Strong” from this article?

Share yours in the comments!

I’m so happy to welcome you to our community. I founded Skinny Strong to inspire and empower individuals to thrive in their health and beauty. Skinny Strong is inspired by my own health challenges, and the discoveries I’ve made along the way that have given me the freedom to let go of confusion and guilt, take action and start living!

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