11 Easy Tips to Fall Asleep Fast
Tired of tossing and turning all night? These easy tips will help you fall asleep fast and finally get the sleep you need.
The better you sleep, the better your life will be.
That is what many experts say and they are not lying.
Sleep is important for nearly every aspect of our lives: physical health, mental health, emotional well-being, cognitive function.
All these things can suffer when we don't get enough quality sleep.
But how do you know if you're getting quality sleep?
If you feel exhausted all the time, have trouble focusing, are moody and irritable, or struggle to remember things, you're probably not getting enough sleep.
There are many reasons why people have difficulty falling asleep.
Maybe you work a night shift and your body is not used to sleeping during the day.
Maybe you have a lot of stress in your life and you can't seem to turn off your mind at night.
Whatever the reason, there are things you can do to fall asleep faster and get better sleep.
If better sleep is what you’re after, then you might have a better chance of getting it if you try these 11 tips.
1. Get into a routine before bed and stick to it
One of the best things you can do for better sleep is to establish a regular routine before bedtime.
This means going to bed and getting up at the same time each day, including on weekends.
Have you heard of circadian rhythm?
The circadian rhythm is a body's own regulatory system that regulates all of your bodily functions and activities, such as eating and sleeping.
This internal clock cues your body to feel alert during the day but sleepy at night.
Waking up and going to bed at the same times each day can help your internal clock keep a normal routine.
It will be easier for you to fall asleep and wake up at about the same time every day once your body has gotten used to this routine.
By keeping a regular routine, you will help your body to better regulate its natural sleep-wake rhythm.
2. Avoid caffeine before bed
Caffeine can interfere with better sleep.
Avoid drinking coffee, tea, or any other caffeinated beverages in the evening.
Caffeine can also be found in some sodas, chocolate, and energy drinks.
It's best to avoid caffeine altogether in the late afternoon and evening.
If you can't go without caffeine completely, then try to limit your intake to early in the day, at least 6 hours before your bedtime.
Because everyone reacts differently to caffeine, you can experiment with these times to pinpoint your personal cutoff time.
3. Avoid working or using electronic devices in bed
Working or using electronic devices in bed can make it more difficult to fall asleep.
One reason is because electronic devices emit blue light, which has been found to reduce melatonin levels.
Blue light from these devices can suppress melatonin production and disrupt your body’s natural sleep-wake rhythm.
Another reason is that using these devices keeps your mind in an active and engaged state.
Is your mind racing when you lie down to sleep?
Your mind needs to be in a relaxed state in order to fall asleep.
If you can, avoid using electronic devices in the hour before bed.
4. Create a calm and comfortable environment in your bedroom
Your bedroom should be a haven for sleep.
Make sure it is dark, quiet, and cool.
Use heavy curtains or blinds to block out light, and consider using a noise machine or earplugs to drown out any disruptive sounds.
You might have a hard time falling asleep if your room is too warm.
It is recommended to set your thermostat to a cool temperature between 60–67°F (15.6–19.4°C).
However, everyone is different when it comes to temperature comfort so set the temperature as low as tolerable without being uncomfortable.
If your bed is not comfortable, consider investing in a new mattress or pillows.
5. Establish a regular relaxation routine
A regular relaxation routine can help you to better prepare for sleep.
This could involve reading or taking a bath.
Reading something calming can help to relax your mind and body.
Make sure you read a physical book and not an e-book so that you avoid the blue light we discussed previously.
Taking a warm bath can help improve your sleep by relaxing your body.
It also helps by increasing the body temperature.
Your body temperature naturally decreases as you sleep.
As the body temperature decreases after the warm bath it may trigger your brain that it is time to go to sleep.
The goal is to make it easier to fall asleep when you finally get into bed.
6. Avoid heavy meals and exercise close to bedtime
Heavy meals can cause indigestion, which can make it difficult to fall asleep.
Try to eat lighter food meals at dinner.
You should eat your last meal of the day at least 4 hours prior to bedtime so that digestion is complete.
Sleep is a time for your body to rest and repair and it's difficult to do that when it is competing with digestion.
Exercise can also lead to increased adrenaline and cortisol levels, making it hard to wind down at night.
You should not exercise within 3 hours of bedtime.
Giving your body time to wind down from eating and exercising is important in getting to sleep fast and getting quality sleep.
7. Limit daytime napping
Napping can interfere with nighttime sleep.
It is best to limit naps to 30 minutes or less and avoid napping late in the day.
Longer naps can make it harder to fall asleep at night.
If you can’t seem to avoid daytime naps, then make sure they are taken early in the afternoon.
8. Practice yoga and meditation
Yoga and meditation can help to relax the body and mind.
There are many different yoga poses that can help you to relax.
For example, the child’s pose is a resting position that can help to relieve tension in the back and shoulders.
The Corpse Pose is another position that can help to promote relaxation by releasing muscle tension throughout the body.
In addition to poses, there are also many different types of meditations that can help you to relax.
A simple meditation technique for relaxation is to focus on your breath.
As you inhale, count to 4 and as you exhale, count to 6.
You can do this when you lie down to go to sleep.
This will help to calm the mind and body and drift you off to sleep.
Don't overcomplicate this one, the goal is to learn a simple relaxation technique that you can use before (i.e. yoga) and during (i.e. meditation) bedtime.
9. Practice Aromatherapy
Aromatherapy is the practice of using essential oils to promote relaxation.
There are many different essential oils that can be used for this purpose.
For example, lavender oil is one of the most popular essential oils for relaxation.
It has a calming effect on the body and mind and can help you to fall asleep fast.
Other essential oils that can be used for relaxation include chamomile oil, rose oil, and sandalwood oil.
To use aromatherapy for better sleep, add a few drops of essential oil to a diffuser and inhale the fragrance.
You can also add a few drops of essential oil to your bathtub or put a few drops on your pillow.
10. Practice Visualization
Visualization is a technique that can be used to control that racing mind that starts when your head hits the pillow, and instead relax the body and mind.
Visualization involves picturing yourself in a calm and relaxing environment.
For example, you may picture yourself on a beach with the sun shining and the waves crashing.
The goal is to create a visual image that is calming and peaceful.
You can practice visualization when you are lying in bed.
Close your eyes and take a few deep breaths.
Then, begin to picture the relaxing environment that you have created.
Visualize every detail of the scene, including the colors, sounds, and smells.
Stay in this environment for as long as you like or until you drift into sound sleep.
This one is hard in the beginning because the stress thoughts will sneak in, but don't give up, it will get better and easier.
11. Try natural supplements
There are many different natural supplements that can help you to fall asleep fast.
For example, melatonin is a hormone that is produced by the pineal gland in the brain.
It helps to regulate sleep and wake cycles.
Melatonin supplements can be taken to help you to fall asleep and stay asleep.
Other natural supplements that can be taken for better sleep include chamomile, magnesium, GABA, 5-HTP, lavender, and L-theanine.
Talk to your doctor before taking any natural supplements, as they may not be safe for everyone.
Conclusion
Better sleep can have many different benefits.
It can improve your mood, increase your energy levels, and help you to better focus during the day.
If you are struggling to get better sleep, try following some of the tips in this article.
You may find that better sleep is within reach!
Frequently Asked Questions
How can I fall asleep in 5 minutes?
There are several things you can do to fall asleep in five minutes. Some people find that practicing deep-breathing exercises or relaxation techniques can help them fall asleep quickly. Others find that reading or listening to calming music can help them drift off to sleep. If you tend to get restless at night, try avoiding caffeine and eating a light evening dinner.
How do I shut my brain off at night?
There are a few things you can do to help quiet your mind and fall asleep faster.
1. Practice meditation
2. Practice breathing exercises
3. Practice visualization
4. Practice yoga
What position is best for sleeping?
There is no one definitive answer to this question. Depending on what works best for you, you may prefer to sleep on your side, your stomach, or your back.
What to do if you can't sleep?
There are a few things you can do to fall asleep fast if you're having trouble sleeping. Some people find that reading or using relaxation techniques helps, while others find that white noise or soothing music works better. You can also try disconnecting from electronics screens for a few hours before bed, and avoiding caffeine and alcohol close to bedtime.
How can I sleep without waking up?
The best way to fall asleep without waking up is by
1) Sleeping in a cool, dark room.
2) Before bed, practice deep breathing and take a bath (both will help relax your body); also make sure to avoid caffeine or alcohol before sleep.
3) Spending more time outside with sunlight earlier in the day; sunlight helps regulate the body's internal clock and promotes better sleep.
4) Keeping a regular sleep schedule as much as possible.
5) Exercising regularly, but not within three hours of bedtime; working out releases endorphins which help you sleep better.
6) Banning screens from your bedroom; the blue light from electronic devices suppresses the release of melatonin, which makes it harder to fall asleep.
7) Establishing a bedtime routine including winding down for 30 minutes before sleep; reading or taking a bath are both calming activities.
8) Putting away all work-related materials at least an hour before sleep; this will help your mind relax and prepare for sleep.
9) Sleeping on a comfortable mattress and pillows; an uncomfortable sleep environment can make it difficult to fall asleep and stay asleep.
10) Practicing relaxation techniques such as progressive muscle relaxation or visualization; these can help ease anxiety and promote better sleep.