Sleeping is one way to reset your body from the daily stressors of life. It is a way to regain mental and physical energy. When you have taken enough sleep you will notice that you see things clearly with a positive outlook each day.
Getting a goodnight’s sleep is essential but sometimes falling asleep can be frustrating. You keep tossing and turning at night, causing you more anxiety because you have to get up early the next day. Are you finding ways to fall asleep faster? Read further
Ways to Fall Asleep Faster
You must envy those people who get into bed and instantly fall asleep. How you hope you can be like this too. Are they just overly tired during the day? Are there bed sheets cozier than yours? That we’ll never know. But one thing’s for sure, there are many ways to fall asleep faster and the natural way.
Are you having insomnia or sleep problems? Here’s what you can try tonight to fall asleep fast:
Falling asleep fast is pretty hard for some people. It involves pure dedication to attain a consistent body clock and sleep patterns. That is why counting breaths are an easy and effective way to combat insomnia. Here are ways to count your breathing:
- Allow yourself to ease up.
- Close your eyes and breathe.
- Inhale and exhale in a natural way, do not force it.
- Then, count exhalation only for at least 5 counts.
- Repeat steps 1 and 2 for better relaxation.
Do 4-7-8 Method for Breathing
Breathing can affect sleep quality. With this, breathing exercises can help you fall asleep quickly. The 4-7-8 method is a technique that was developed by Dr. Andrew Weil. This is a simple way to aid in trying to fall asleep. Here’s how the technique goes:
- While lying down, close your eyes.
- Touch your tongue to your palate.
- Keep it that way throughout the process.
- Take a breath and long inhale through your nose for four seconds.
- Hold your breath for seven seconds, while closing your mouth.
- Exhale through your mouth for eight seconds.
- Repeat the cycle four times until you get used to it or until you fall asleep.
Do Progressive Muscle Relaxation
To have better sleep, the combined forces of muscles, lungs, and brain are vital. Training the muscles can also help in falling asleep. One technique is Progressive Muscle Relaxation (PMR).
Progressive muscle relaxation involves relaxing and tightening the muscle with simultaneous breathing. It can create a calming effect after performing the process.
Try to find a place where you can relax. You can incorporate sleeping music, audio podcasts, or guided meditation to help you focus on different muscle groups in the body. Here are some tips you can follow.
- Breathe in and out while closing your eyes the whole time.
- Squeeze the muscles of your forehead for 4 to 10 seconds then release it slowly.
- Notice the difference between muscle relaxation and tightening.
- Tighten your lips together then eventually relax them. You can apply focus also to the jaw and chin area.
- While breathing, raise your shoulders towards your ears for 10 seconds then relax.
- Repeat the process on the different muscle groups down to your feet.
- Lay flat and relax until you fall asleep.
Turn Off Your Devices
With the advancement of technology right now we tend to scroll the internet while lying in bed. Looking at the screen for too long can have a negative effect on the quality of sleep. One factor is the blue light coming from devices. The blue light will make you stay awake and can do harm while trying to catch some zzzs.
With this, consider parting ways with your device for at least 30 minutes before you sleep. If you are not used to this try to listen to music or podcasts while relaxing. This will help minimize your screen time and avoid sleep disorders.
Bringing yourself to meditation and relaxation will be beneficial in the long run. Especially sleeping methods. Meditation can help you relax your mind, body, and soul.
Research data has shown that meditation can be the key to overcoming insomnia. There are several techniques out there for your guidance. Choose what you like the most and include it in your routine. Take at least 10-20 minutes a night and you can work it up to an hour. Here are some basic techniques you can go after.
- Find an environment you are comfortable with or lie down in your bedroom, whichever you’re comfortable with.
- Close your eyes, relax the tension in your body. Focus on inhaling and exhaling deeply.
- Clear your mind with negative thoughts and be calm.
- Repeat the steps until you are satisfied or you are on the verge of sleepiness.
Create a Bedtime Routine
How can you fall asleep instantly? Practice having a consistent bedtime routine. Do easy steps that you can follow religiously.
Bedtime routines can help you set up your body clock and hit up the sheets instantly. As simple as reading a book before bedtime, taking a hot shower, or meditating. Another easy method is to go to bed around the same time every day. See what is it that suits your preference. Your body will thank you for it.
Take a Hot Shower Before Bedtime
Warm showers or taking a long bath will soothe your muscles. It is often advised to people that are struggling with sleeping disorders. This can help you fall asleep faster and can improve sleep quality. It is preferable to take a warm shower an hour or two before bedtime for at least 10 minutes. So, step into your bathtub and enjoy a good, warm bubble bath.
Get Some Exercise
Exercise and sleep can benefit each other and can work hand and hand. By this, proper exercise can alleviate sleep-related health problems and can help you get enough rest. As they say, “exercise is the natural tranquilizer of the nervous system”.
Exercising during the day can release hormones that will aid in the promotion of sleep. Do not pressure yourself in engaging strenuous exercise just to have a good sleep. You can start with simple exercises like walking your dog, cleaning the house, or washing your car.
Avoid Caffeine Six Hours Before Your Bedtime
Caffeine is a stimulus that can prevent you from falling asleep. It is the main culprit of your sleepless nights. Avoid caffeine-containing beverages at least six hours before your sleep. This includes coffee, hot chocolate, soda, and even energy drinks.
Research data has shown that drinking coffee throughout the day can lead to sleep deprivation during the night. It is vital to lay off caffeinated drinks when you want to establish a good night’s sleep. If cravings hit you try to opt for decaffeinated coffee or chamomile tea, in this way it will not hamper your sleep.
Do Imagery or Visualization
Visualize a relaxing image in your head and the details of it. May it be a beach that you visited before or an aerial view from a plane. Things like that can help you fall asleep fast.
Practice visualization by lying in your bed, relaxing your body then closing your eyes. Focusing on breathing in and out slowly and evenly. Eventually, when you are engaged in a specific image you will find yourself dozing off in minutes.
Try to Lower the Temperature
Ever wonder why we have nap times in the office? Why is it so nice to sleep in a colder room with fuzzy comforters? Our body leans towards a cool temperature for a faster sleep than a warmer temperature.
The ideal bedroom temperature is between 60 to 70 degrees Fahrenheit for the most comfortable sleep. In our bodies, we experience a slight dip in the evening. This can be a signal that is time for a good night’s sleep.
Eat Carbohydrates for Dinner
Eating a meal hours before snoozing is advisable. This can help you sleep better. Eat rich in carbohydrates like pasta, rice, and potatoes. Choose carbs that are simple and do not contain artificial sugars and preservatives. At least have a portioned serving of carbohydrates even if you are on a diet. Research also has shown that having milk before going to bed can help you fall asleep fast.
Dim the Lights
It is important to have a good sleep environment to help in relaxation and to fall asleep faster. One method you can use is to try dimming the light or having a night light beside you. This will give a signal that it is nighttime and time to sleep already.
There are two types of lights one is blue light which keeps your brain awake. Then there is yellow light which has a calming effect. This will signal to the brain what mode are you on.
One method is to set up your bedroom by eliminating artificial lights, minimize using tablets and phones. You can use eye patches if you are not used to them. By these methods eventually, you will notice a huge change in your sleeping pattern.
Final Words on How To Fall Asleep Fast
In conclusion, knowing facts about good sleeping habits like counting breaths and getting some physical activity can help you establish a good sleep. It is important to stay on track and practice them regularly.
If you have trouble drowsing at night and the techniques above don’t suit you or don’t improve sleep health, consult a specialist. Talk to a counselor or therapist at Kentucky Counseling Center (KCC) for medical advice now. It is never too late to ask for help. You may be having sleep problems or anxiety that keeps you up at night. With that, you need to talk to a therapist to sort things out.