9 Tips to Help you Fall Asleep


How to Fall Asleep Quickly

Good sleep is undeniably important. It helps you feel good and enables your body and brain to function properly. A number of people have difficulty falling and staying asleep during the night. This puts them at risk of negative effects on their body and brain: they have issues with learning, memory, emotions, mood, and various biological functions.

9 Simple Ways to Fall Asleep Fast

Lower the Temperature

Everyone experiences body temperature changes when they fall asleep. It is only natural for the body to cool down when you lie down and warm up when you get up. If your room is too warm, it may be difficult falling asleep. You may set your thermostat to a cool temperature between 60–67°F (15.6–19.4°C). There`s no denying the fact that individual preferences will vary, so you should find the temperature that works best for you.

If you take a warm bath or shower, you might also find it easier to fall asleep, as that will help speed up your body’s temperature. As your body cools down afterward, it sends a signal to your brain to go to sleep.

Some studies claim that taking a hot bath or shower before bed could improve sleep efficiency and quality. Sleep efficiency is the amount of time you spend asleep, as opposed to lying awake.

Use the 4-7-8 Breathing Method

This method is based on breath control techniques in yoga, and it entails a breathing pattern that relaxes the nervous system. You can practice this method any time you feel anxious or stressed. Here`s how to do it:

  • Place the tip of your tongue behind your upper front teeth.
  • Exhale fully through your mouth and make a “whoosh” sound.
  • Close your mouth, and inhale through your nose as you mentally count to 4.
  • Hold your breath, and mentally count to 7.
  • Open your mouth and exhale completely, making a “whoosh” sound as you mentally count to 8.
  • Repeat this cycle at least three more times.
  • It will relax you and help you fall asleep quickly.

Get on a Schedule

alarmSetting a sleep schedule will help you fall asleep easier. Your body`s circadian rhythm, also known as its 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 will help your internal clock keep a regular schedule. Once your body adjusts to this schedule, it’ll be easier to fall asleep and wake up at about the same time every day.

What`s more? Getting 7 to 9 hours of sleep each night is highly important. You should also take 30–45 minutes to wind down in the evening before going to bed. This will help your body and mind relax and prepare for sleep.

Experience Both Daylight and Darkness

Light can influence your body’s internal clock. Irregular light exposure can disturb your circadian rhythms, making it more challenging to fall asleep and stay awake. During the day, light exposure signals your body to stay alert. Natural daylight, as well as artificial light, has this effect on your alertness. Darkness boosts feelings of sleepiness because it promotes the production of melatonin, an essential hormone for sleep. The body secretes little melatonin during the day. You`re advised to go out and expose your body to sunlight or artificial bright light throughout the day. At night, you may use blackout curtains to improve the darkness in your room at night.

Practice Yoga, Meditation, and Mindfulness

Stress causes difficulty to fall asleep. You can use yoga, meditation, and mindfulness to calm your mind, relax your body, and improve sleep. Yoga particularly improves breathing patterns and helps release stress and tension accumulated in your body. It also improves sleep efficiency, sleep quality, and sleep duration.

Meditation heightens melatonin levels and as a result, improves sleep.  Also, mindfulness enhances focus, helps reduce worry, and enables one to function better during the day.

Don`t Look at your Clock

It’s totally normal to wake up in the middle of the night, however, not being able to fall back asleep can ruin one`s sleep. People who wake up in the middle of the night and look at their clock may get obsessed about the time and how they may not fall asleep. Many times, they eventually have issues falling back asleep. This clock-watching is most common among people with insomnia. They usually suffer anxiety about sleeplessness.

What’s worse? Waking on a regular basis without falling back asleep may cause your body to develop a routine, and as a result, it becomes a struggle every night. Is there a solution to this? Yes! Make sure you don’t have a way of checking the time during the night. Take clocks and other such devices away from you before going to bed.

Avoid Naps During the Day

People with insomnia get sleepy during the day, because they usually have a poor night’s sleep. Although naps improve alertness and well-being, they have some not-so-great effects on nighttime sleep. Long, late naps may worsen nighttime sleep and could result in severe sleep deprivation.

Watch what and when you Eat

foodThe food you eat before going to bed may affect your sleep. High-carb meals, for instance, are detrimental to a good night’s rest. They may get you to fall asleep faster but reduce your sleep quality. If you must eat a high-carb meal for dinner, you should do so at least 4 hours before bed so you have enough time to digest it.

Listen to Relaxing Music

Music improves sleep quality, as well as combats chronic sleep disorders such as insomnia. Sedative and Buddhist music particularly improve sleep because they reduce the amount of time it takes to fall asleep. Buddhist music is also great for meditation. If you don’t get to listen to  relaxing music, you’re advised to block all noise so you can fall asleep faster.

Some Sleep Facts

  • 12% of people dream completely in black and white.
  • The world`s record for the longest period without sleep is 11 days.
  • Sleep deprivation kills faster than food deprivation.
  • Humans spend 1/3 of their life sleeping.
  • Hearing-impaired people who use sign language may also do so in their sleep.
  • Difficulty getting out of bed in the morning is called dysnasia.
  • Hypnic jerks is the state of falling while sleeping and jerking oneself awake.
  • About 15% of people are sleepwalkers.
  • People around the world have myths about waking someone who is sleepwalking.
  • 1 in 4 married couples sleeps in separate beds.
  • People who are born blind usually have dreams that involve smell, emotions, and sound, not sight.
  • A number of people forget 50% of their dreams within 5 minutes of waking up, and after an additional 5 minutes, they lose 90% of it.
  • Sleeping on your front can aid digestion.
  • Most people need at least 7 to 8 hours of sleep each night to function effectively during the day.
  • The immune system needs adequate sleep each night to function at its best.
  • Insomnia can result in decreased immune system function.
  • Insomnia is one of the leading causes of car accidents.

Now that you Know…

Now you can sleep faster and enjoy sleep quality all the time. It all just requires lifestyle changes and some commitment. Rest assured that enjoying sleep isn’t so difficult. Goodnight, and sleep well.