Everyone has trouble falling asleep at one point or another; however, chronic issues can take a toll on your overall health, and after days or weeks of spending hours tossing and turning each night, going to bed can actually induce a sense of anxiety, only worsening the issue.

So how can you fall asleep fast?

1. Start your day with exercise. Thirty minutes of cardio first thing in the morning will give you more energy during the day and make it easier to fall asleep at night. If you don’t have time first thing in the A.M., evening workouts can provide similar benefits, just shoot for at least two hours before you plan on hitting the sack, as the increase in adrenaline can make it harder to fall asleep.

2. Start a bedtime routine. It’s a common suggestion for parents of young children, yet adults can benefit as well. For thirty minutes before bed, create a routine that lulls your body into sleep mode; after a while, the act of brushing your teeth, drinking a warm cup of tea, or reading a book in bed will tell your body it’s time to go to rest, making it faster.

3. Supplements can help to reset your clock. Although most don’t recommend taking sleep-aids or sleep regulating supplements forever, using them for a week or two can help to reset your body, eliminating any stress you feel over falling asleep and getting your body back on a schedule. Take melatonin, valerian root, or other supplements at the same time very night to get your body into a routine. For an overview on some of the top natural supplements for helping getting your sleep back on track click here.

Stress and anxiety can also play a role in preventing you from getting regular sleep. Here are some stress releasing articles you might find helpful:

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Simple Breathing Exercises to Relieve Stress

When stressed, one of the first things to change is your breathing pattern; the resulting fluctuation in oxygen intake is one of many factors that lead to the physical responses to stress. By changing those breathing patterns, you can drastically reduce the toll that stressful situations have on your body, and often curtail the emotion to once again reach a state of relaxation.

Breathing exercises to relieve stress are simple, quick, and can be done just about anywhere. Although listening to soft music, doing yoga, or engaging in a healthy activity are all good ways to combat stress, they require that you take a chunk out of your day to actually engage in those activities. As you always have to breathe, changing your breathing pattern is one of the simplest ways to deal with stress in the moment.

There are several techniques out there, some more complicated than others. The simplest, however, is to take note of how you breathe when you’re relaxed, and then attempt to recreate that breathing pattern in stressful situations. This can take some concentration, as people don’t typically give breathing, or how they’re doing it, a second thought. However, it is one of the easiest ways to convince the rest of your body that it’s in relaxation mode, rather than fight or flight.

Deep breathing is another common, and effective, breathing technique to deal with stress. To start, sit down and place a hand on your chest and the other on your abdomen. Breath in through your nose deeply enough so that the hand on your stomach rises. Then, exhale through your mouth, focusing on pushing all of the air you just brought into your stomach back out. During this entire process, the hand on your chest should not move up or down, or only a very little. Repeat this until the feelings of stress dissipate.

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