28 Tips, Tricks, and Strategies to Fall Asleep Fast
Ever get tired of sleeping? Of course not because sleep is awesome and quality sleep is extraordinarily awesome! (try saying that 3 times with your mouth full).
As you sleep, your body is repairing itself, energy is restored, tissue grows and repairs, hormones are regulated, and memories are stored away safely. 50-70 million US adults suffer a sleep disorder such as snoring, insomnia, and sleep apnea, etc. which leads to stressful days from lack of energy.
Reaching for the caffeine to cure a bad night’s rest or taking pharmaceuticals when you can’t sleep could cause more harm in the long run. Difficulty falling sleep is a common ailment but there are many holistic remedies available to help. Let’s discover how to fall asleep fast and naturally.
Quick Tips for Falling Asleep Fast
1. Lower the Room Temperature
Set your bedroom thermostat to 60 to 67°F, which is the optimal sleep temperature. If you’re a hot sleeper, wear cooling cotton pajamas and use cotton or linen bedding. The more breathable the fabric, the cozier you will feel. Also, another cool sleeping method is to lose the socks.
Set your bedroom thermostat to 60 to 67°F, which is the optimal sleep temperature.
2. Try the 4-7-8 Breathing Method
If you suffer anxiety at night or find yourself with a troubled mind before bed. Breathing techniques are one of the most simple and easy techniques to falling asleep. Breathing techniques are suitable for everyone, not just yogis! Take care if you suffer a respiratory disorder, check with your doctor first, and go slow.
How does the 4-7-8 breathing method work? Calm your mind and body by first:
- Relax your jaw so your lips are slightly open
- Close your lips and inhale through your nose for the count of 4
- Hold your breath for 7 second
- Exhale fully through your mouth for 8 seconds making a whoosh sound
- Repeat this process for 4 cycles or until you feel relaxed and sleepy
3. Listen to Relaxing Music
Music in 432 Hz is the cosmic rhythm, a natural vibration that is in the key of nature. You’ll find many playlists online of music in 432 Hz that is ultra calming and perfect nighttime medicine. There are many healing benefits to calming music, listened to while engaging in some breathing techniques you’ll be sleeping soundly in no time.
4. Make Sure You’re Comfortable
You can use all the tricks to fall asleep but if your bed is uncomfortable, it may be more difficult. Wash your bedding regularly, fresh linen is enormously sleep-inducing. Also, ensure you have enough blankets and a pillow that supports your head. If your mattress is lumpy and bumpy, use a mattress topper or consider investing in a new mattress.
5. Unplug From Electronics
We enjoy our devices, they keep us plugged into the world but they can unplug us from quality sleep. One of the easiest ways to make yourself fall asleep is to remove electronic devices from your bedroom at least one hour before bedtime. The flickering screen of your cell phone or laptop tricks your brain into thinking it’s day time. Leave that device in another room so you can sleep better.
6. Change Your Sleep Position
Your sleep position says a lot about your personality but it can also cause discomfort at times. If you’re a stomach sleeper you may want to avoid using a pillow under your head, as this could cause lower back pain. If you’re a side sleeper, you may want to sleep with a pillow between your knees to aid hip alignment. If you’re a back sleeper, you may want to sleep with a pillow under your knees for extra comfort.
7. Read a Book
Reading a physical magazine or book in bed (as opposed to an e-reader) could help you bring on the Zzz. Reading at night may ease anxiety too as it switches your focus to the activity at hand.
8. Try to Stay Awake
Focusing your attention on falling asleep can be too stressful at times. Instead, focus on your breathing and think about what tasks you have planned the following day. Thinking too much about not sleeping will just keep you awake.
9. Think Positive Thoughts
Positive techniques to falling asleep include the attitude of gratitude. Think about the day you’ve had and all the good things in your life. Being grateful for everything in life, even the bad days! It is a great way to beat night time anxiety and bring restful sleep.
10. The Military Method
You don’t need to be a Navy pilot to enjoy the benefits of this military sleep technique. It may take up to 6 weeks to master but it could have you falling asleep in under 2 minutes (even sleeping vertically!)
- Relax your entire face, mouth muscles, jaw, and eye muscles
- Drop your shoulders and let your arms rest beside your body, releasing all tension
- Exhale, relax your chest as you do so, relax your thighs, working down to your legs
- Focus on your breathing for 10 seconds and then picture a calming scene
11. Try Progressive Muscle Relaxation
Progressive muscle relaxation is one of the many natural ways to fall asleep. Don’t worry, it’s not as difficult as it sounds. Simply, tense your muscles slightly before relaxing them. Repeat this process while doing the 4-7-8 breathing method for a double whammy of calm.
12. Take a Warm Shower Before Bed
A hot shower or bath before bed is one of the most relaxing and useful sleep techniques. Going to bed with tense muscles makes it more difficult to fall asleep fast. Put on some clean soft pajamas and fresh bedding for a super cozy night.
13. Try Wearing Socks
Cold feet at night can lead to difficulty falling sleep at night. Wear some warm fluffy socks in bed which can make your entire body feel warm too.
Lifestyle Changes to Fall Asleep Faster
14. Maintain a Sleep Schedule
There are many tricks for falling asleep but a simple adjustment you can make is with your schedule. Keeping a set bedtime and wake time helps your body reset your natural circadian rhythm. Ensure you keep the schedule even on your days off.
Keeping a set bedtime and wake time helps your body reset your natural circadian rhythm.
15. Practice Yoga
Techniques to falling asleep include yoga because it is one of the most calming exercises. There are many types but choose restorative yoga which is ultra-gentle and calming.
16. Try Meditation
You don’t need to attend any special classes to meditate (although, a meditation class is very beneficial to be around people who share your interests). You can use an app to follow a guided meditation if you’ve never tried before. Sitting quietly and focusing on your breathing is a simple relaxation method.
17. Practice Mindfulness
Mindfulness is a technique where you focus your attention on the present moment. We often think a lot about things that have happened in our past and the mistakes we have made. While it’s important to learn from the past, dwelling on the negatives fuels anxiety and depression. Switch focus to the present moment and good things in your life. This is a great technique to use if you’re staring at the ceiling, struggling to fall asleep.
18. Mind What You Eat and When
Tips for falling asleep fast include eating a small snack before bed if you’re hungry. Going to bed on an empty stomach could keep you from sleeping. Cut sugar from your diet or limit sugar intake during the day. Adopting a healthy diet full of nutritious food makes you feel good on the inside and helps regulate your system. When your system works in harmony and you feel healthy, sleep comes easy.
19. Exercise
Along with a healthy diet, exercise is another element of sound sleep. Choose an exercise that makes you happy; walking in the park, rollerblading, dancing, running, lifting weights, any exercise that makes you sweat and makes you happy will help you sleep well at night.
20. Try Journaling
Journaling at night goes hand in hand with mindfulness because it draws your attention to the positive. Keep a notebook by your bedside and every night, write 5 things that you’re grateful for. You could also write about your day and how you feel. There’s something about putting pen to paper, it’s incredibly cathartic.
21. Aromatherapy
Ever walk by a bakery and the smell wafting out reminds you of your grandmother’s baking? Smells have a huge impact on our memories and how we feel. Try applying a few drops of lavender oil to beneath your pillow or use an aromatherapy diffuser. You can check out this article for more aromatherapy tips and diffuser recommendations.
22. Acupressure or Acupuncture
Acupressure stimulates acupoints with massage and acupuncture uses a thin needle to stimulate the same point. When the point is triggered, the body’s natural healing ability is sirred. Energy blockages occur within the body to cause disease and discomfort. Using acupressure or acupuncture as techniques to falling asleep, could be used to clear these blockages and help you fall asleep fast at night.
23. Blackout
Sleeping in a pitch-black room, void of lights and electronics is a perfect sleep environment. The flickering light from a TV or cell phone can interrupt your sleep pattern. Put blackout curtains or blind in your bedroom, remove electronics, and use dim lighting to help induce restful sleep at night.
24. Consult a Doctor
If you’re having trouble sleeping every night, you’ve tried everything but you’re still struggling. It may be best to visit your doctor for a check-up. Sometimes underlying health issues can impact the quality of sleep. Book a routine check-up to rule out any issues.
25. Choose the Right Mattress
A lumpy bumpy mattress could lead to insomnia and back pain. A pressure-relieving mattress such as AirFoam™ is designed to complement any sleep style and provide much comfort. Correct spine alignment is crucial to sleep comfort and overall health and wellbeing.
What to Avoid if You Want to Fall Asleep Fast
26. Avoid Looking at Your Clock
When implementing new techniques to falling asleep, avoid staring at the clock on your bedside table. Worrying about the time will further your anxiety and keep you awake. Cover the clock after you get into bed and focus on your breathing if you’re having trouble falling asleep.
27. Avoid Naps
A little nap every now and then feels great but napping every day could interrupt your natural sleep cycle. Stick to your regular sleep and wake time to ensure you’re restful sleep every night.
28. Avoid Caffeine
Caffeine is a stimulant and best avoided after midday. Opt for yummy herbal teas after lunch if you’re craving a hot drink. Also, limit alcohol intake too as this could exacerbate insomnia or interrupt your natural sleep cycle.
FAQs
How to Sleep Fast in 5 Minutes
Enjoy a hot shower or bath before bed which is soothing and relaxing. Focus on relaxing all your muscles and inhaling and exhaling deeply. Listen to relaxing music or read a book if you’re having great difficulty falling asleep. Ensure you’re sleeping on an adequate mattress that is pressure relieving and comfortable.
How to Fall Asleep Fast Naturally
Falling asleep naturally can be achieved by listening to chillout music, reading a book, or having a hot shower or bath before bed. Limit the use of electronics one hour before bedtime to help you relax. Focus on your breathing if you can’t fall asleep or write in a gratitude journal, which helps you focus on positive thoughts.
What to Think About to Fall Asleep
If you’re experiencing insomnia, you may feel anxious about not getting enough sleep that night. When struggling to fall asleep, think about all the good things in your life and what you’re grateful for. A gratitude journal is a wonderful practice to start before you go to sleep at night.
Conclusion
There are many techniques to falling asleep and many ways to make yourself fall asleep when you’re experiencing insomnia. A comfortable mattress is a good place to start but managing any stress, anxiety, or health concerns is vital to sleeping well.
Exercise and healthy eating are also crucial to keeping yourself happy and healthy. A stress-free mind and healthy body keeps your immune system strong and helps you sleep better at night.
Disclaimer: Nolah does not provide medical advice. All resources on the Nolah blog, including this article, are informational only and do not replace professional medical counsel. Talk to your doctor about any health, mental health, or sleep-related issues.
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