People often complain about how difficult it is for them to get sufficient sleep according to suggested hours. This could be due to a combination of factors such as stress, unhealthy diets, lack of exercise, and even too much screen time and activity before bed.
Ironically, trying too hard to fall asleep can also induce a cycle of nervous energy and mental activity that keeps you awake for hours.
Perhaps you are wondering what are the best ways to fall asleep fast? Then keep reading for 10 of the best answers to the question “How can I fall asleep faster?”
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Create an Optimal Sleep Environment
Modern research has established the importance of sleep for optimal health, brain function, and overall productivity. But if you’re going to bed early and taking a long time to fall asleep, then you may feel frustrated at the wasted time.
We all have our own circadian rhythm. This is a regulatory cycle that controls our body schedule for sleep and wakefulness over 24 hours. The rhythm can be affected by factors such as light, sound, and temperature.
Melatonin─the sleep hormone that’s activated when it’s dark outside─is probably something we inherited from our ancestors who slept at sunset and got up at sunrise. So, enhance your sleep by setting up your bedroom like a cave. Keep it completely dark when you sleep by using blackout blinds or curtains.
Additionally, turn off all artificial light from screens and lamps. If your body doesn’t produce enough melatonin, you may consider taking its supplements, as lack of the hormone could cause insomnia.
Some experts also suggest keeping your bedroom in an electronic-free and work-free zone. This is so your body automatically switches to sleep mode when you get into bed.
The bedroom should also be clean and free from clutter so that your eyes, brain, and body can relax whenever you’re in bed.
Peter Kasprzyk
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Get on a Sleep Schedule
Another way to fall asleep faster is by having a set time to sleep and wake up. Your body already has its own circadian rhythm, but you can enforce it by sleeping at the same time every day. When setting your bedtime, give yourself between 7 to 9 hours of sleep depending on what works best for your body and schedule. Adults are most productive when they get at least 7 hours of sleep.
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Use the Military Method
The US Military devised a way to fall asleep within two minutes because the soldiers need to sleep even in the harshest of environments. This method could work for you too if you have difficulty falling asleep.
Start by tightening then relaxing your facial muscles. Then, allow your tongue to relax in your mouth.
Drop your shoulders to release all tension in them and then allow your arms to hang by your side. Breathe in and out at a normal pace while relaxing your chest.
The next step is to relax your thighs, legs, and feet. Relax your mind, allowing thoughts to come and go without judging them.
Finally, visualize a place that feels calm and relaxing to you such as watching a blue sky or a deep blue sea. You should fall asleep after about 10 seconds of visualizing your relaxing scene.
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Use the 4-7-8 Breathing Method
Dr. Andrew Weil developed a deep breathing technique that is surprisingly effective at creating sleep. This method is especially effective if you are anxious because it calms the nervous system and relaxes the body. This paves the way for easier sleep.
Start by relaxing your face and placing the tip of your tongue behind your front teeth. Second, exhale through your mouth, making a whoosh sound. Close your mouth and inhale through your nose to the count of 4.
Hold your breath for a count of 7. Exhale through your mouth to the count of 8, again making a whoosh sound. Repeat this cycle at least 3 times and you will find yourself asleep soon after.
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Get a Firm Mattress
The wrong type of mattress can keep you awake every night. A mattress of optimal firmness is one of the best investments you can make as it will enhance your sleep efficiency.
Different people will sleep better on different mattresses because of their sleep position as well as preference. For instance, people that sleep on their back or stomach will need a firmer mattress than those that sleep on their sides.
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Set Cool Temperatures In Your Bedroom
Our body temperatures fall when we fall asleep and rise when we get up. In fact, studies have found that insomniacs are hot sleepers, having a higher body temperature than normal sleepers.
So, keeping your bedroom temperatures low is a great way to fall asleep faster. Everyone’s body and preferences vary, so experiment with what works best for you. Anything between 60–67°F (15.6–19.4°C) should work.
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Take a Warm Bath
In line with altering body temperatures to fall asleep faster is taking a warm bath or shower before sleeping. As your body cools down following your shower, it will send a signal to your brain to go to sleep.
One study found that warm baths or showers an hour or two before bed improves sleep quality and efficiency. The more efficient your sleep is, the more time you spend asleep rather than tossing and turning. So a bedtime shower could be the answer to how to fall asleep fast.
8. Visualize and Meditate
Another effective way to fall asleep faster is to visualize and meditate while in bed. Rather than worrying about your life circumstances, visualize a place that makes you feel calm and happy. For example, you could picture yourself in a cool, quiet place like the seaside.
You could also meditate by casually observing your thoughts and focusing on deep breathing. Meditation can improve melatonin levels and induce deep sleep. Most people fall asleep within minutes of mindfulness meditation.
The Best Answer to the Question “How Can I Fall Asleep Faster?”
Poor sleep can negatively affect your health, brain function, productivity, and mood. This is why it is important to know the best ways to fall asleep fast, especially if you struggle with insomnia. The answer to the question “how can I fall asleep faster” is to practice proper sleep hygiene.
Have a set bedtime along with a bedtime routine. You should also ensure that your bedroom is quiet, cool and dark, and devoid of artificial light. For more information on how you can improve your sleep efficiency, read the rest of our blog.
Feature photo by Andrea Piacquadio
