Tips To Fall Asleep In No Time
One of the most common habits that people practice is falling asleep before a certain time. However, technology and busy work schedules have made this hard to accomplish for most. If you’re one of those people who have a hard time falling asleep, try following these seven steps to help you doze off in next to no time at all.
Focus On Your Breathing
The first thing you can do to fall asleep faster is to work on something you don’t really pay much attention to in any other part of your day – your breathing. Experts suggest using the “4-7-8” breathing method as a way to make your nervous system more relaxed. As this happens, you drift off quicker.
To do this, begin by locating the area behind your top front teeth. Place your tongue tip around there. Count to four while taking in air through the nose. Then, stop your breathing for seven counts. Finally, exhale completely from your mouth for eight counts. Repeat the entire process three more times or as necessary.
Stick To A Schedule And Establish A Routine
Another way you can fall asleep faster is to stick to a schedule. Your circadian rhythm or “body clock” signals the body to stay awake and alert during the daytime, and mellow at night. If you’re more alive at night than when the sun is up, your body’s internal clock is bound to get confused, leading to countless sleepless nights.
To counteract this, sleep and wake up at roughly the same time each day. It will also help if, every night, you give yourself at least half an hour before you go to bed to settle down. You can establish a healthy nightly routine during these 30 minutes, which could include things like brushing your teeth, drinking a glass of water, doing some breathing exercises, or even setting the optimal temperature. Just remember to stay away from your gadgets during this half hour.
Switch Off Your Gadgets, Turn Off The Lights
Speaking of gadgets, did you know that the light they give off might prevent you from getting a healthy seven to nine hours of sleep? In the morning, the natural light from the sun tells your body that it should be wide-awake. On the other hand, the lack of light in the nighttime tells your body that it’s time to wind down. This darkness even helps your body produce melatonin, which is known to some as the sleep hormone.
If you regularly use gadgets at night, it may disrupt your body’s production of melatonin. So, unless you’re working away at a project with a strict deadline, move away from the screen when it’s time to get some shuteye. Cut down on your nightly screen time, especially if you’re only doing so to watch cat videos or browse social media.
Make The Room A Bit Colder
As we’ve mentioned before, your room’s temperature also plays a large part in how quickly you fall asleep. As you doze off, your core temperature goes down, while the temperature of your extremities goes up. Preferences may vary from person to person, but the general rule of thumb is that if your room’s temperature is too high, you may have a difficult time sleeping soundly. Experts suggest that you set your thermostat to somewhere in the ballpark of 60º F to 75º F.
It will also help if you take a shower before you go to bed. Not only will this make you feel cleaner and more comfortable, but the decrease in body temperature also signals to the nervous system that it’s time to get some much-needed sleep.
Watch Your Diet
The fifth tip we can give you to fall asleep faster is to watch what you put into your body. By this we mean watch what you eat or drink, especially in a couple of hours before your desired bedtime. Obviously, you should cut down on caffeine and alcohol consumption since these can keep you active and up all through the night.
You should also avoid nicotine and pain killers. The latter may have caffeine you never even thought was there. Also, steer clear of foods that have high carbohydrate and low-fat content. Instead, try to eat meals that have high fat and low carbohydrate content. High-carb foods may make you feel sleepier, but your sleep is guaranteed to be a restless one.
Get Some Exercise
Next, we recommend getting regular exercise at least four hours before you settle down in bed. Working out even earlier in the day is recommended. It would also help to do some simple yoga moves or stretches right before hopping into bed. Don’t worry, this won’t interfere with your sleep one bit. These activities boost serotonin production while simultaneously decreasing cortisol, which is the hormone related to stress. Don’t overdo it though, as overfatigue may lead to poor sleep quality.
Think Happy Thoughts
Lastly, try to think of the things that spark joy in your life. Don’t worry about stressful things like your job or your homework. Focus on what makes you the happiest. Use these so-called imaginary distractions to your advantage. Think of things like your friends and family, or even your pet. You can even spend the last few moments of your day thinking about a good deed that you did. Picturing a relaxing scene in your head such as a garden or a beach can also help.
If you follow these seven simple tips, you’ll find yourself falling asleep much faster. As a result, you’ll be able to accomplish more within the day. You could even spend more time with the people you care about.
- 20 Simple Tips That Help You Fall Asleep Quickly, Healthline
- Sleep Before Midnight: 13 Healthy Ways To Fall Asleep Earlier, Develop Good Habits
- How to Train Yourself to Go to Sleep Earlier, Sleep