It is very frustrating to be tired but unable to fall asleep. Here are some simple tips on how to fall asleep quickly.

First, make your bedroom into a sanctuary where the primary purpose is sleeping. Eliminate all clutter. Make your bed using bed linens that are soft and relaxing. Adjust the heat in the room so it is comfortable. You do not want it to be too hot or too cold as this can affect your ability to fall asleep. Do not use your bedroom as place to work. It will be hard for you to separate your workday from your sleep time. If you only use your bedroom for sleeping, when you go to bed it is a sign to your body to relax and fall asleep.

Many people find success using noise machines. Some simply run a fan. There are many products out on the market. Some are white noise machines which are used to block out noise from your environment. They can be particularly useful if you live in a city where there is a lot of background noise. You might find more relief from a machine that produces sounds like babbling brooks, a rainforest, a summer storm, or a peaceful night. Some people find the noise of water relaxing and they set up a small fountain near their bed.

Once you have set up a comfortable environment, you’ll want to prepare for bed. Take a warm bath. Sip on some decaf tea. Try to avoid any caffeine or stimulating activity for at least an hour before you plan on going to bed.

Once you are in your bed and turn off the lights, you will want to relax your body. Take slow deep breaths. Close your eyes and imagine a blue circle. Imagine the circle moving closer to you and then further away. By concentrating on a calm color such as blue, you can push all the distracting thoughts of your day away from your mind.

Starting at your toes, tighten your muscles and then relax them, allowing them to sink into the bed. Do this all the way up your body. Once you have relaxed, try to focus on breathing slowly.

If you still have trouble falling asleep, I highly recommend that you read this e-book. It contains just about everything you need to know to sleep better at night.