Take the following steps to help yourself fall asleep quickly.
Things to Keep in Mind in Daily Life
- Avoid coffee or tea after 1 PM.
- Do not drink fluids after 8 PM.
- Avoid anything that stimulates your emotions before bedtime.
On the Bed
Dim the lights and make sure the room is dark. Ensure the temperature is comfortable and the bed is comfortable.
Steps to Help Fall Asleep
The Podcast Approach
Listen to broadcasts for 30 minutes. There are many good broadcasts that are not too exciting and can help you fall asleep. I find audiobooks extremely helpful.
The Memory Game
I don’t remember exactly where I picked this up, but I never fail to fall asleep quickly with this method. Try to name an object — something that has nothing to do with your life. Remember it, then come up with another. The second object should also be unrelated to your life and unrelated to the first object. Then repeat the objects you’ve chosen so far, confirm that you remember them, and come up with a third object, and so on. Restart the process when you can no longer correctly recall the objects you’ve chosen. Don’t make it too easy — the objects you choose must be completely irrelevant to you and each other.