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How to fall asleep fast
Learning how to fall asleep fast is an important life skill. Lying in bed awake for hours or minutes can be infuriating and anxiety-inducing. getting enough sleep is critical to our mental and physical health, and so determining the best way to fall asleep for you is important.
If you want to learn how to fall asleep fast, you have to make sleep a priority. If you try to fit sleep in after you’ve done everything else in your day, then you run the risk of never training your body’s natural clock to fall asleep when it needs to.
Good sleep practices are collectively known as sleep hygiene. Sleep hygiene is both a mindset and a lifestyle change. Sleep is as much of a necessity as food or water, and should be treated as such. Most adults need at least seven or eight hours of sleep, so make sure your schedule can include this much time spent in bed.
Try to eliminate chemical stimulants like coffee or nicotine before bed. If you have an afternoon coffee or late-night cigarette, try eliminating these and see if it improves your ability to get to sleep.
Stimulating activities like using smartphones or tablets, or watching television before bed, might also need to be eliminated. However, if you find that these activities actually help you sleep, then you should actually seek them out before bed.
Another important part of sleep hygiene is treating the bed as the place for sleep. Part of how to fall asleep fast is making sure that your body only associates the bed with sleeping. Don’t read, use a smartphone, or watch television while in bed. If you can’t get to sleep, get out of bed instead of lying in bed awake. This will help your body and brain to associate the bed with sleeping, so when you get into bed your body knows to start sleeping.
Other ways of getting to sleep
There are drugs that can help initiate sleep, but there may be drawbacks if a drug is how you fall asleep fast. Sleep medication may have side effects like grogginess during the day after use. Furthermore, many prescription sleep medications can be habit-forming, and you could risk developing a dependence on them. Requiring prescription medications in order to get to sleep isn’t a very good long-term method for how to fall asleep fast.
Using alcohol to fall asleep can have mixed results. Consuming alcohol immediately before bed has been found to reduce the amount of time it takes to fall asleep. However, as the alcohol begins to be processed by the body, waking before a full night of rest has completed becomes more likely. In addition, tolerance to the effects of the alcohol can lead to requiring more and more alcohol to achieve the same initial effect. Alcohol may at first seem like one of those surefire tips to fall asleep, but it actually disrupts sleep later in the night and quickly loses its efficacy as the body builds a tolerance to the drug. 
Thinking through the various things you have to take care of the next day, or things you didn’t manage to get done when you wanted to, can keep you lying in bed awake. Sometimes it feels like there is nothing you can do. If you manage to clear your mind and focus on how to fall asleep fast, as you relax the thoughts come barging right back in and wake you up. One way to actually focus your thoughts in a constructive way is with a practice called paradoxical intention. The trick is to focus on staying awake–the opposite of your real goal. Research has found that, paradoxically, trying to stay awake could actually be one of the best ways to fall asleep.  Instead of thinking about how to fall asleep fast, think about how to stay awake
Sure, there are things you can do to fall asleep quickly without requiring medication. Sometimes the easiest way to fall asleep is by making sure your brain only thinks the bed is for sleeping. Don’t read, watch television, or use a smartphone or tablet while in bed. These stimulating activities might actually train your brain to think that you get into bed and stay awake instead of sleeping. If you get into bed and can’t fall asleep within 20 minutes, get out of bed and do something else until you feel tired again. Remember, you don’t want your body and brain to think that being in bed means being awake.
Falling asleep sounds so easy, and yet for many people, it can be a real challenge and can even be a pathway to insomnia . Sleep is a basic biological need , meaning that we need to get enough of it for our minds and bodies to function properly.
Luckily, there are a few things you can do to fall asleep faster and stay asleep. First, let’s look at the science behind sleep. Then, let’s go over some sleeping tips that can help you fall asleep fast.
Falling asleep is a normal and necessary part of the sleep/wake cycle . During waking hours, the pressure to fall asleep continues to build until sleep time. This pressure to fall asleep, also called ‘ sleep debt ‘, is decreased or ‘paid off’ while sleeping. When the sleep debt, or sleep pressure, is not reduced, sleep deprivation occurs.
Things That Make it Difficult to Fall Asleep
There are many things that can make it difficult to fall asleep, including:
- Caffeine (including coffee, dark tea, soda, energy drinks, etc.)
- Nicotine (cigarettes and chewing tobacco)
- A more complex sleep disorder
If you have difficulty falling asleep for more than a few days, you may have insomnia. There are several causes of insomnia. There are also several treatment options for insomnia. Cognitive Behavioral Therapy for Insomnia, also known as CBT-I, is a widely recommended approach. If you would like to learn more about how CBT-I can help with sleep, Sleepstation offers a fully supported online course. Many have found behavioral therapy to be a preferable option to medication.
Over-the-counter supplements, like melatonin or CBD oil are sometimes used for the treatment of insomnia. Read more about the effectiveness of alternative treatment options like CBD oil and melatonin.
Every person has a specific amount of sleep that they need. For most, it is eight hours. Some need more, and some need less. If you feel sleepy during the daytime , you probably are not getting enough quantity or quality of sleep.
With so many individuals searching for the secret of how to fall asleep, we felt it beneficial to review a few key sleeping tips to help you fall asleep quickly.
Sleeping Tips to Help You Fall Asleep Fast
- Have a ritual – go to bed at the same time. Wake up at the same time.
- Calm yourself before bedtime – Many enjoy yoga, a hot shower or bath, or listening to soothing music or ASMR. Do something that relaxes you as part of your nightly ritual.
- Avoid things that will keep you awake – this includes avoiding alcohol and caffeine before bedtime. Don’t exercise right before bedtime.
- Don’t watch TV or read in bed – you only want to associate your bed and bedroom with sleep
- While in bed, if you find yourself awake for more than 10 minutes, get out of bed and sit in a chair until you are sleepy .
- Don’t stress out about not falling asleep . If you have a bad night, or find yourself awake for longer than expected, don’t be upset at yourself.
- Realize that daytime naps will subtract some of the sleep pressure that you will have at night. Use them with caution if you’re having difficulty sleeping at night.
- Create a bedroom sanctuary – Create a calming bedroom with things like weighted blankets, essential oil diffusers, soft music, and dim lighting.
- Follow goodsleep hygiene – Sleep hygiene is defined as behaviors that one can do to help promote good sleep using behavioral interventions.
- Engage with online sleep services that provide support and are specifically designed to improve your sleep. Online sleep clinics can help you pinpoint the cause of your problems and give you the support and guidance needed to improve your sleep. Sleepstation. Offers an online service that is fully supported with sleep qualified experts.
It is important to reduce anxiety before bedtime . Realize that falling asleep is a natural, biological process. You do not need a special substance or ‘trick’ to fall asleep. The need to sleep is ingrained in your DNA. Every person has a specific amount of sleep that they require. You cannot force yourself to sleep if you have already slept enough. Similarly, you cannot sleep less than what your body requires. Trying to sleep more than what you need can actually lead to insomnia.
Tossing and turning before you fall asleep is very frustrating.
And waking up in the middle of the night and not being able to fall back asleep can be equally as frustrating.
For a long period of time, this is exactly what I experienced.
For me, I just couldn’t shut my brain off. Like ever.
Then I started to look into ways on how to fall asleep fast and I’m glad I did.
I was shocked to find out how often, throughout my day, that I was contributing to my inability to fall asleep fast.
From the level of my activity, or lack thereof, to checking my cell phone at night. I was unknowingly sabotaging my own sleep by my own actions.
But then I started to implement proven methods right away and they worked. And now I’m going to share them with you.
Implement these proven tips as early as tonight and they will help you fall asleep fast.
Proven Tips To Fall Asleep Fast
My inability to fall asleep fast started way before I even thought about going to bed.
Physical activity improves the quality of your sleep, how fast you fall asleep and extends its duration.
Wouldn’t that be nice?
Even if you go for a fifteen minute brisk walk, this will set you up for success at bedtime.
And exercise can be done in the morning, afternoon and evening. But not too late in the evening. Exercising too close to bedtime may not help you fall asleep quickly.
Make this a priority because it is very helpful. I noticed a big difference when I started moving my body more.
Adjust Your Diet
Nutrition is important, we know that. But it’s especially important if you want to fall asleep fast.
Pay closer attention to your diet because it plays an important part of your sleep cycle.
I have always found, without fail, that when I’m careful about what foods I’m putting in my body, I have a more restful sleep.
Avoid Spicy Foods
Spicy foods elevate your core body temperature. It may also lead to indigestion. This can make falling asleep fast nearly impossible.
Some people have also reported having unsettling dreams as a result of eating spicy foods before bedtime.
Don’t Eat Too Close To Bedtime
Eating too close to bedtime can stimulate your gastric juices. And this can cause gastrointestinal distress.
You may also experience heartburn as well. This is because you are not giving your digestive system adequate time to rest.
Curb The Overly Citrusy Foods
Much like spicy foods, consuming citrus foods before bed could cause acid reflux. Thus, making it challenging for you to fall asleep fast.
Manage Your Caffeine Intake
Simply put, if you are a coffee drinker, get your caffeine fix before lunch. Same goes for carbonated drinks with caffeine.
I used to drink Pepsi a lot, and at all hours of the day.
However, I noticed a big difference in my ability to fall asleep fast when I cut down the amount of Pepis that I was drinking.
And not only the amount, but the times of day that I was drinking it. I mirror this behavior for coffee as well.
For most of my adult life, I never drank coffee. But now that I do, I make sure that I don’t drink coffee past 10am.
Caffeine has a half-life which is the time required for any property to decrease by half, of six hours.
Meaning, that it can take up to twelve hours to be fully eliminated out of your system.
Caffeine is also a diuretic and will make you want to pee. And that is very counterproductive to falling asleep quickly.
Embrace The Darkness
Dim your lights in the evening. When you have bright lights on, it stimulates your melatonin hormone. This makes it difficult for you to fall asleep fast and stay asleep.
Decrease Blue Light Exposure
Things that emit blue light include iPhones, iPads, Android devices and computers. This exposure to blue light in the evening hurts your melatonin hormone.
Decrease your exposure to blue light by not using your devices too close to bedtime. Set yourself a curfew if you have to.
Try logging off of your devices at about two hours before you go to sleep. When I implemented this tip, I found that my mind calmed itself down and I fell asleep faster.
Cool Down Your Room
When you go to sleep, your body naturally wants to lower its body temperature. If your room is cooler it will make it that much easier to fall asleep faster.
I’ve always slept with a window cracked open just a bit for as long as I can remember.
And even though I went a long time without falling asleep fast, I know that sleeping in a cool room does make a difference.
Get Cotton Sheets
If you are not using cotton sheets right now, I’d encourage you to treat yourself to a set.
Synthetic fibers sleep warmer and tend to keep more bacteria throughout washes. California Design Den makes great and affordable sheets that come in all sizes.
Eliminate All Light
This tip was difficult for me at the beginning but it makes a huge difference for me now.
I close all the curtains. Turn off all the lights in the room and outside the room. And I turn my phone on do-not-disturb and flip it upside down.
No Pets In The Bed
Pets can be a distraction at bedtime. Especially when you want to fall asleep quickly.
They can also cause disruptions in your sleep throughout the night. Causing you to feel sluggish and tired the next day.
Get Out Of Bed If Restless
Sounds strange but it can work. If you are still having trouble falling asleep quickly, then get out of bed and do something relaxing for about fifteen minutes.
After fifteen minutes, try to fall asleep again. And this does not mean checking social media on your devices.
For the longest time, I just sat straight up until my eyes got heavy.
Not only have I implemented all of these tips to help me fall asleep quicker but I also have used a melatonin spray .
As you can see, I’m a big fan of all-natural supplements. And I found that once I started incorporating GenF20 Plus into my diet along with these tips, my ability to fall asleep faster drastically improved.
I’m to the point now that as soon as my head hits the pillow, I’m out like a light.
I should add that I also know a lot of people that buy melatonin in bulk from Pure Bulk .
Tips on how to fall asleep fast are all over the internet but I chose to share with you what has worked for me. In the hopes that they work for you too.
Because I genuinely know what it feels like to toss and turn before falling asleep.
An effective plan of action would be to try one tip first to see how it works for you than move onto another.
Before no time at all you will be falling asleep faster and having a more restful sleep.
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I think most people appreciate that a good night’s sleep is vital to our emotional well-being and physical health. A lack of regular good quality sleep is detrimental to most aspects of our day to day lives, from our overall health to our mood and our energy levels. Unfortunately, studies have shown that insomnia (difficulty in falling or staying asleep) affects 1 in 3 people. This may not be a problem if bad sleep happens only occasionally , but if insomnia becomes a regular occurrence you really should start taking steps to improve your sleep.
This article focuses on those of us who have difficulty in falling asleep and features tips and techniques on not only how to fall asleep, but how to fall asleep fast. Scientists call the measure of how long it takes to reach sleep as sleep latency and in a healthy person this should take between 10 – 20 minutes. Don’t worry though if you take longer than 20 minutes to nod off, as I have 12 simple yet effective techniques you can practice to help you fall asleep faster.
How To Fall Asleep Fast
1/ Lower the temperature of your bedroom.
Did you know that as you fall asleep your body temperature drops? Studies have shown that reducing the temperature of your bedroom can help decrease your body’s core temperature and actually trigger the process that initiates sleep.
2/ Try to stay awake!
Ever heard of reverse psychology? This is a technique involving the belief that practicing a behavior that is opposite to the behavior desired will encourage the subject of the persuasion to do what actually is desired, the opposite of what is suggested. A 2003 study conducted at a Glasgow hospital discovered that participants in this study who laid in bed and tried to stay awake fell asleep quicker than participants not using this technique.
3/ The 4-7-8 breathing technique
Andrew Weil, a medical doctor and best selling author adopted this breathing exercise from an Indian yogi meditation practice. The 4-7-8 technique is said to help you fall asleep in under a minute by increasing the amount of oxygen in your bloodstream, releasing more carbon dioxide from the lungs, and slowing your heart rate. Here’s how you do it:
First place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there throughout the entire exercise.
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
Repeat the cycle three more times for a total of four breaths.
4/ Smelling the scent of lavender.
Some studies have suggested that lavender scent may be useful as a sleep aid for insomnia and enjoying a good night’s sleep. A study done in 2005 at Wesleyan University in Middletown, Connecticut discovered that participants who smelled lavender oil before bedtime enjoyed better quality sleep. Try applying a few drops on a cotton ball and placing it close to your pillow. Use only pure essential oil and not a room fragrance.
5/ Listen to classical music.
A 2008 study at the Semmelweis University, Institute of Behavioural Sciences, Budapest, Hungary found that listening to relaxing classical music for 45 minutes before bedtime led to better sleep.
6/ Don’t look at your clock.
Clock watching is a common practice among insomnia sufferers and can cause the insomniac to obsess about the fact they cannot fall asleep. This can cause further worry, anxiety, and sleeplessness. If possible, remove all clocks from your bedroom or if you use your clock also as an alarm, face the clock away from you and out of reach.
7/ Avoid daytime naps.
Insomniacs are usually tired and sleepy during the day and likely to nap. Although short daytime naps have been shown to improve energy levels, alertness, and concentration, other studies have shown they can affect the ability to fall asleep and reduce sleep quality.
Physical activity is known to increase the duration and quality of sleep by increasing the levels of serotonin (a chemical that regulates the sleep/wake cycle in the brain) and decreasing levels of the stress hormone cortisol. The time of day that you exercise is important though. A 2014 study at the Faculdade de Ciências Aplicadas Universidade Estadual de Campinas, São Paulo, Brazil found that exercising earlier in the day can lead to better quality sleep.
9/ Don’t look at screens before bedtime.
Melatonin is a hormone made by your body’s pineal gland that signals the brain that it is time to sleep. During the day the pineal gland is inactive. During the evening when the sun goes down and it starts to get dark, the pineal begins to produce melatonin which is released into the blood making you feel sleepy. A 2014 study found that viewing the bright light from smartphones, tablets, computers, and televisions for just 1.5 hours during the evening can block the release of melatonin making it more difficult to fall asleep and stay asleep during the night.
10/ Limit caffeine intake at least 6 hours before bedtime.
Caffeine is a stimulant that promotes alertness by acting as an ‘adenosine receptor antagonist’. Adenosine is a chemical in your body that promotes sleepiness and caffeine blocks the adenosine receptor which then stops you from feeling sleepy. A 2013 study found that caffeine taken 6 hours before bedtime had disruptive and detrimental effects on sleep. Try drinking non-caffeinated drinks instead such as herbal teas or hot chocolate.
11/ Get more natural outdoor light.
A 2017 study by chronobiology researchers at the Groningen Institute for Evolutionary Life Sciences of the University of Groningen found that exposure to sunlight causes people to sleep more deeply the following night. The study also found that the earlier in the day people are exposed to bright sunlight, the earlier they will fall asleep in the evening.
12/ Practice daily meditation.
Meditation has been shown to reduce levels of the stress hormone cortisol, helping you feel less stressed, less anxious, and relaxed and more likely to fall asleep quickly. People who meditate have also been found to have considerably higher levels of melatonin (a hormone that regulates sleep) than non-meditators. A 2015 study by Harvard Medical School showed that meditation focusing on breathing and awareness of the present moment can be a powerful weapon in overcoming insomnia and other sleep disorders. Another clinical trial in 2015 found that mindfulness mediation helped improve sleep quality among older adults.
Experiencing difficulty in falling asleep can be frustrating, however, there is no need to get anxious or stressed as this will only exacerbate the problem . Instead, try practicing some of the techniques on how to fall asleep in this article, and insomnia should soon be a problem of the past.
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Jun 14, 2021 Maggie Schlundt
Sleep can be elusive. If you have spent nights lying awake trying to fall asleep, you know how challenging chasing a good night’s sleep can be. You are not alone. According to the Center for Disease Control, 35.2 percent of all adults in the U.S. sleep less than the recommended seven hours per night, and between 10 and 30 percent of adults struggle with insomnia.
Although some sleep disorders are common there are some clever lifestyle changes that can help you get that coveted shut-eye. We sought advice from our resident sleep expert on how to fall asleep faster and from Sleep Cycle users who have developed tricks of their own to improve the quality of their sleep. Bear in mind that if you suspect you have a chronic sleeping disorder, you should always consult a physician.
How to fall asleep fast: top 3 sleep expert recommendations
Frida Rångtell, PhD, sleep educator and scientific advisor for Sleep Cycle offered valuable insights and advice for anyone struggling to fall asleep.
- Keep your circadian rhythm in mind. Make sure to step outside and soak up sunlight during the day and dim the lights in the evening, hours before bedtime. Light exposure is crucial to maintaining healthy circadian rhythms, the internal body clock that influences our sleeping and waking cycle.
- Build a routine. Our bodies like predictability, so a consistent bedtime routine could help you fall asleep faster. Find out what helps you relax before bedtime, e.g. practicing mindfulness, wearing socks to bed, reading, or listening to white noise. Make that activity a nightly habit.
- Find your ideal sleep schedule. Identify the optimal times for you to go to bed and get up in the morning – then stick to them. Regularity is important when it comes to sleep times. Try to go to bed when you are tired enough to fall asleep within a reasonable time window- not too early and not too late. Then, get up at the same time every morning, including weekends. If you stray from your rhythm, the effect on your brain is the same as traveling across time zones. And who wants jetlag without a vacation? In Sleep Cycle, there is a function thet helps you keep track of your bedtime and wake-up consitency, start a free trial and gain some more insights.
10 activities and lifestyle changes that could help you fall asleep faster
These proven tips come from our sleep experts and from Sleep Cycle users.
- Read. Reading was the top user tip for falling asleep faster. Users shared that when they read before going to sleep, even if only for 5 minutes, sleep came more quickly.
- Take a warm shower or bath in the evening. This will help lower your core body temperature, which signals to your body that it’s time for bed.
- Listen to soothing sounds and calm music while in bed. Relaxing sounds, like those found in Sleep Cycle’s Sleep Aid library, can help users fall asleep faster. If you are struggling to decide what to listen to, try playing sounds found in nature. A study conducted by the University of Sussex found that natural sounds were more conducive to sleep than artificial sounds. Water sounds are the most popular with our users, especially the tracks ‘Warm Breeze’ and ‘Waves’.
- Exercise or do some form of physical activity during the day. Multiple users reported an improvement in sleep quality, and falling asleep quicker, when they went for a walk.
- Refrain from consuming caffeine later in the day. It can keep you awake longer than you would like.
- Create an ideal setting for sleeping. “We keep the bedroom cool and really dark,” one user commented.
- Remove a visible clock from your bedroom. Being able to see the time when lying in bed can be disturbing.
- Avoid screens at least an hour before bedtime. Studies indicate that looking at screens in the evening can prolong the onset of sleep.
- Watch what you eat and when.Your diet can have a strong influence on your sleep. Try not to eat close to bedtime.
- Leave room in the schedule for winding down. We don’t have an on/off switch, so it is important to give yourself time to prepare for sleep, mentally and physically.
What to do when worries keep you awake
- Avoid looking at things that might make you stressed or anxious before bed (e.g. social media, work emails, the news).
- Make time during the day to reflect and write down things that you think you might worry about in bed. Then write down potential solutions.
- To calm down before bedtime, de-stress, and enter the right mindset for sleeping, Sleep Cycle users recommend meditating before bed.
- Instead of staying in bed and replaying anxious thoughts, get up, go to another room, do a calming activity like reading or journaling, then return to bed and try again.
The next time you’re having trouble drifting off to sleep, follow our expert’s advice and give these recommendations a try. Discover the one that works best for you. You may soon find yourself in the middle of a sweet dream.
Content Writing Specialist
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Do you lay awake each night wondering how can I fall asleep quickly? We’ve all been there and it can become frustrating when it’s a reoccurring problem. We explore simple techniques that you can apply to your nightly routine that’ll help you fall asleep into a deep slumber.
Last Modified 1 April 2022 First Added 10 January 2020
Some people can be lucky as they are able to fall asleep in just 5 minutes or less. Others take longer, sometimes much longer. With most people falling asleep within 10–20 minutes, it is thought that anyone who takes longer than this may be at risk of losing their sleep efficiency. Whether it’s your thoughts, distractions or the feeling of not being tired keeping you up at night, there are many things you can do to help you fall asleep quicker.
How to fall asleep quickly with 17 tips
You could try one thing at a time or make several changes to your nighttime routine. However, it is important to allow your body and mind time to get just to a new sleep routine. Not everything you will try will work, especially not right away, but here are some tips to help you get started:
1. Try the 4-7-8 method
A method developed by Dr Andrew Weil and recommended by Healthline, this breathing technique has been successful with some people falling asleep in just 60 seconds. It may take some practice or repeating the cycle to get you used to it before it works. Here’s how you do it:
- Place the tip of your tongue against the ridge of your gum behind your upper teeth. Hold this throughout the whole breathing exercise as you inhale and exhale.
- Exhale completely via your mouth making a ‘whooshing’ sound.
- Close your mouth and inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly out of your mouth for 8 seconds again, making the ‘whooshing’ sound like you did in step 1.
2. Drink herbal teas and avoid caffeine
As most herbal teas are naturally caffeine-free, they are a great nighttime drink that can make you sleepy. Be sure not to drink warm drinks or too much liquid right before bed to avoid having to get up in the night to use the bathroom. As caffeine is known to make us more alert and active, it is important to avoid caffeine in the afternoon as well as in the evening. According to Cleveland Clinic, it can take up to 10 hours to completely clear caffeine from your bloodstream. So, if you want to fall asleep fast, a quick fix is to ditch your afternoon coffee.
Are you trying to fall asleep so much that you’re missing out the fundamental purpose of sleeping? Have to work towards that much-desired sleep for some time every day? Say no more! Considering thorough research and hundreds of solutions, we’ve come up with the best techniques to fall asleep fast and sound.
Most of the methods consist of using the ultimate Sleep Sounds app. Download Sleep Sound & White Noise app from the App Store and lure yourself through a stress-free and sound sleep with absolute peace.
How Does Deep Sleep Help?
A restful and a goodnight sleep is essential for the mind and body altogether, not to mention how it improves our health. Relaxing music and white noise can often assist you in dozing off after a busy workday. If you can’t sleep even after dealing with day-long stress due to insomnia or anxiety issues, it gets pretty hard to jump up straight for the next day and go to work.
Many people look for ways to relieve stress and fall asleep quickly after going to bed. According to research and specialists in this sector, methods like sleep music, free meditation, ambient noise in the background help getting into a deep sleep. Going to bed early at a specific time can also support this case. In the following, we’re going to share some of the most efficient ways to relax and secure sound sleep instantly.
5 Unbeatable Formula to Fall Asleep Fast
In order to fall asleep fast, the mind needs to follow the body into rest and doze off gradually. So the most productive sleeping methods essentially prepare the sleeper to get into a serene state of mind and drift off. Let’s put a focus on some of the procedures you can practice.
Soothing Music Therapy
Using calm music in the background is a universally recommended technique for sleeping. Specialists confirm that peaceful music in a comfortable volume and a favorable environment can result in a composed sleeping condition. Download Sleep Sounds & White Noise and own a vast collection of relaxing sounds and deep sleep music. The stream of playlist consists of all kinds of lullaby songs, sleep sounds, and soothing sounds that will help you fall asleep in a matter of seconds.
Relax melodies in this app can run in the background with specific timers so that you can control the whole process. It also contains bedtime stories with soothing voiceovers that get you into sleep. Additionally, the Sleep sound app can play lullabies assisting in sleep meditation for your kids.
Meditation is one of the most practiced approaches to alleviate one’s mind, and it’s no different when it comes to falling asleep. Meditation can build into rumination that essentially releases stress and anxiety quite effectively. Sleep Sounds & White Noise is one of the best meditation apps with numerous sleep meditation music and procedures. Yoga is one of the common terms in this case, and this app comes with tons of yoga music to help you meditate.
10-15 minutes of meditation before nap is an excellent way to soothe the mind and tone it down for sleeping. It’s undoubtedly one of the highly effective processes for a quick sleep. Therefore, launch the app, choose your meditation sounds, and practice calming exercises to overcome your stresses and strains for an ultimate goodnight doze off.
Compose Sleeping Melodies
Ambient sound is another effective medium to get into a sound sleep after a long day of work. They are essentially white noises, including many types of consistent sounds and tons of background music. This app comes with hundreds of different melodies, natural sounds, ambient noises to choose from and play in the background.
Contexts like rain sound, wind blowing, ocean sound, musical instruments, fan noise, white noise, etc., are listed and sorted with respected categories. But that’s not all; you can compose your own melody mix by combining multiple sounds to create the perfect background noise for you. Save and play your playlist whenever you’re going to bed. Let the tranquility of ambiance music help you fall asleep fast.
The human body functions best when it’s linked with routine and exercise. Sleeping with deep concentration and extension is no different. Going to bed at a specific time can assist with sleep more than you can imagine. Waking time is also essential for creating a substantial and useful sleeping time that, in return, makes sleeping easier overall.
Along with various sounds, this app has a dedicated feature called “Bedtime Reminder,” where you can schedule a fixed time for going to bed. It’ll remind you of the time like an alarm and help create a sleeping pattern, resulting in a quick-sleep habit.
Visualize a Place of Tranquility
This may sound unorthodox, but visualizing a calm place can significantly improve your sleep quality and timetable. The method is simple; close your eyes in bed and try to imagine a place that’s comfortable and soothing, especially to you. It can be a natural setting, a waterfall, rain in the forest, a place by the ocean, a cottage high on the mountains, or anything.
Visualize the place with the senses relevant to that context and imagine yourself surrounded and within. Alternatively, you can relive a relaxing moment from your past and re-create the feeling. This will effectively block out your stress and anxiety to form the perfect sleep within a considerably shorter time.
Regular deep sleep is crucial for consistent health and keeping up with daily engagements. White noise, relaxing music, meditation, and such methods can help you fall asleep fast and decompress successfully. Download Sleep Sounds & White Noise application and incorporate all the necessary sleeping assistance in one place, right at the tip of your finger.
Our time sleeping is priceless, literally. We cannot put a price tag on quality sleep because it is so important to our productivity during the day. Problems arise when we are so productive during the day, that our bodies cannot slow down enough to fall asleep at night. Instead of counting those proverbial sheep, try some of these data proven methods to fall asleep fast.
Setting A Routine
Having a sleep schedule is crucial if you want to fall asleep right away. Human bodies operate in rhythms and patterns and yours will benefit by having one. Choose a specific time at night and make that your set bedtime. As best you can, adhere to this timetable. As this routine becomes normal for you, your body will naturally begin to wind down on its own. Soon enough, your body will get into a cycle of you sleeping at a certain time, which you will know because you will start to get quite tired as the time draws near. Habits take several weeks of repetition to form, so don’t wait, get started today.
Cut Back On Screen Time
Your brain is in charge of your body, sending and receiving vital information to and from muscles and organs. One such function your brain has is knowing when to put the body to sleep, to recharge your systems. As evening comes and the sun begins to set, there is less natural light. The eyes register this increase in darkness and send a message to your brain, telling it that it is time to start preparing the body for sleep. Saturating your eyes with unnatural light, especially that from electronic screens, tricks your brain into thinking that it’s not yet time to turn in. To help you get to sleep quickly, don’t look at electronic screens up to an hour before you lay down to rest. Dimming or turning off most lights will also give your brain a helpful hint that it is time to wind down.
Instead of grabbing an electronic device when you cannot sleep, grab a book. An ebook is a great choice because the background lighting is adjustable to help your mind feel ready for sleep. Just make sure the book is slightly boring and will not keep you up to find out what happens next.
Exercise During The Day
Getting at least fifteen minutes of exercise a day will help you fall to sleep faster at night. According to the sleepfoundation.org, adults with insomnia who exercised consistently for at least four weeks “fell asleep more quickly, slept slightly longer and had better sleep quality than before they began exercising.”
When it comes to falling asleep, a late-night snack can be beneficial. The key is in portion control and substance. Choose a small healthy snack of specific foods that have sleep aiding powers. For example, cherries contain melatonin, a hormone which tells your body when it is time to sleep. Snacking on cherries or drinking cherry juice before bed can help your body fall asleep. A combination of complex carbs will also help you feel full, from just a small snack. Next time you are too hungry to sleep, grab a little peanut butter and banana or crackers with cheese to tide you over until morning.
While falling asleep on an empty stomach is difficult, foods such as coffee, sugar and alcohol can keep you tossing and turning even longer than that empty stomach. Try to avoid these foods at least an hour before bed.
No Ultra Long Naps
There is no denying the beauty and power of naps. In fact, they are quite helpful and restorative, not to mention, downright refreshing! While midday snoozes can be beneficial, too much of a good thing can be counterproductive. If your powernap turns into a several hour-long ordeal, your body’s sleep schedule will be thrown for a loop. Set a timer and limit your afternoon nap to only a handful of minutes. This will help you feel refreshed and awake, but not groggy and unable to sleep later in the evening.
Proper Sleeping Equipment
Your bed is only as comfortable as you make it. First, make sure your mattress is not contributing to your sleeping difficulties. If twisting and turning to find a comfortable position is part of your nightly routine (and we are not referencing yoga), it may be time to consider a new mattress. For a less committing change, try a different pillow or comforter to achieve better zzz’s. Investing in your sleep at night is an important step to more productive days.
Intentional Meditation And Stretching
Counting sheep is a thing of the past. The more effective practice to falling quickly, into a deep sleep, is through stretching and meditation. Before hopping in bed, go through some sleep aiding stretches. While stretching, meditate on a couple of your favorite quotes or try to empty your mind of all thoughts.
If meditation is not your cup of tea, practice a breathing technique called the 4-7-8 method. This method is as easy as it sounds. Start by inhaling while counting to four. Once you reach four, hold your breath for seven seconds. Finally release your breath, drawing the exhale out to the count of eight. Continue this breathing process while laying in bed and you will be off to sleep in no time.
Fall Asleep Fast
Don’t waste another night waiting to fall asleep. Use your nightly routine, healthy choices during the day and comfortable sleeping atmosphere to slip into dreamland before another sleepless day goes by. Remember, if time is money, then time sleeping is priceless. Invest in your sleep for a successful day.
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How to Fall Asleep Fast: 5 proven sleep techniques to help you beat insomnia and fall asleep faster.
Have you always wanted to be one of those people who can fall asleep instantly?
I’ll reveal five powerful yet easy hacks to help you fall asleep in less than two minutes!
A good nights sleep is vital to maintaining a healthy and balanced lifestyle. Research shows that quality sleep is just as important as regular exercise and maintaining a healthy diet.
Getting enough sleep each night is proven to help boost your immune system, prevent diseases, lower stress levels, and even encourage healthy weight loss.
If you struggle to fall asleep fast, follow these five simples techniques.
Hack 1. Plan your day with a sleep in mind
Believe it or not, a good night’s sleep starts with a well planned day. If you want to fall asleep fast, focus on these three activities throughout your day.
- Exercise. Physical activity is proven to improve your sleep dramatically. Even a 10-15 minute walk or yoga stretch during the day can help you to fall asleep faster at night.
- Your Diet. Avoid spicy, citrusy and sugary foods 2-3 hours before bedtime. These foods can keep you awake at night and stop you from reaching a state of deep sleep. You should also avoid alcohol and any beverages containing caffeine. Instead, eat foods high in potassium and magnesium, such as bananas and nuts. You can also drink soothing herbal teas such as chamomile or Valerian root.
- Unwind. Try to keep the more stressful tasks towards the beginning of the day. You should aim to start unwinding2-3 hours before bed. Reading a fiction book, watching a lighthearted movie and practising meditation are great ways to unwind. You should also write down any tasks you need to complete. This can help you to offload your thoughts to avoid overthinking before bedtime.
Hack 2. Keep Your Bedroom Sacred
Do you watch TV in bed? Or maybe you use your bedroom as a work from a home office. The truth is, your bedroom should be used exclusively for sleep. Using your bedroom for daytime activities will send confusing signals to your brain. So, keep your bed a sacred place to rest, and you’ll find you’ll fall asleep faster.
Hack 3. Breathing Techniques
If you’re struggling to relax or feel anxious, try this quick and easy breathing technique. Take a deep inhale for 4 seconds. Hold your breath for 7 seconds, and then exhale slowly for 8 seconds. Repeat this process over and over until you feel yourself drifting into a deep relaxing sleep.
Hack 4. Create a blackout environment
Sleeping in complete darkness is proven to help you fall asleep faster and reach a deep sleeping state, known as REM. Turn off all electrical devices in your bedroom, and invest in blackout blinds to create the perfect blackout environment. You should also avoid blue light devices such as phones and laptop screens for at least an hour before bed.
Hack 5. Listen to relaxing sleep sounds.
One of the most effective hacks for falling asleep fast is, in fact, noise. But, not just any noise; white noise.
Research shows that listening to rain sounds, whirring fans, and air conditioning sounds is similar to lullabies.
Check out the sleep sounds videos on Youtube, which include a black screen – that means it will not disrupt your blackout environment.
I hope you found these five sleep hacks helpful.
If you just can’t fall asleep and want to know how to fall asleep fast and get the best sleep, you’re in the right place! Difficulty falling asleep or staying asleep isn’t just an annoyance… Sleep deprivation can interfere with your job, school, social activities, and overall health. At least 40 million Americans endure chronic sleep disorders each year, and 20 million more experience occasional sleeping problems.
If you’re among the 60 million, here’s how to fall asleep fast and get the best sleep possible!
First off the bat.. many people find that setting a sleep schedule helps them fall asleep faster and easier. Waking up and going to bed at the same time each day (including weekends) can help your internal clock keep a regular schedule. Once your body adjusts to this schedule, it will be easier to fall asleep and wake up around the same time every day.
Make sure you get comfortable
The wrong bedding or sleepwear can make it difficult to fall asleep. Having a comfortable mattress and bedding can have a remarkable effect on the depth and quality of your sleep. The fabric of the clothes you wear to bed can also affect how well you sleep. It’s best to choose comfortable clothing made of fabric that helps you keep a pleasant temperature throughout the night.
Lower the room temperature
One of the most important things to remember when it comes to how to fall asleep and stay asleep is thermoneutrality. In short, you need to be in an environment where your body temperature can dip and maintain that temperature throughout the night. Research has found the ideal temperature for sleep is between 15 -23 degrees Celsius. Of course, individual preferences will vary – so find the temperature that works best for you.
Do not look at your clock
When you wake up in the middle of the night, resist the urge to check the time. “Clock-watching” is common among people suffering from insomnia. This behavior may cause anxiety about sleeplessness. To make matters worse, if you wake up at the same time every night without falling back asleep, this may cause your body to develop a routine.
In order to fall asleep fast and get the best sleep, figure out what works for you
This video centers on finding and creating calming, sleep-promoting conditions, as well as using certain sleep techniques and implementing some lifestyle changes. Every person is unique, and what may work for someone else, may not work for you. So keep track of what does work, and stick with that. If none of these methods seem to help, it’s best to consult with a doctor.
How to fall asleep fast is a question that we often find ourselves asking. It is more of a concern that we have when it comes to sleep, especially in a time like ours, it can get a lot more difficult to fall asleep and have a sound and relaxing time. Technology keeps us going but it also restricts and bounds us in many ways. Hence, it is essential to know about both; quantitative and qualitative sleep. Also, if you fall asleep fast, you will eventually end up having a quality sleep. To carry on with ways of falling asleep faster, we first need to acknowledge what can be the possible symptoms or conditions that you may be facing due to which you are unable to sleep on time. One of them can be insomnia which is discussed below in order for you to have a better understanding of the subject.
What is Insomnia?
Insomnia is regarded as the difficulty one may face in falling asleep, it also include the condition of having irregular sleep which means that you won’t be able to remain asleep for long. It is a widely known and spread disorder, although it is not necessary that you have it if you are facing some kind of difficulty.
Insomnia symptoms include conditions like: having difficulty in concentrating, feeling restless, stressful, being less productive and lazy at work, mood swings, fatigue and feeling low.
Once you have the basic knowledge of disorders like insomnia, it is now important to know how to sleep better. For this purpose, we have come up with a list of things you can do in order to counter insomnia (if you have it) or in general the sleeping issues. The solutions are as follows:
While this is something that you may tell your kids to do, making and following a schedule will actually help you to a great extent. Our body is better than a robot, and so it can register things we don’t even know about. When you give your body a fix schedule, the body molds itself in it, and adapts it after some time. This will not only help you in falling asleep faster but will also improve the quality of your sleep.
Yes, it is not only important for your brain health but also for your sleep problems. When you go to bed with all your problems and tensions in mind, your brain will obviously not slow down. Try meditation or yoga and give yourself sometime to relax before going to bed. Just remember the key rule: your bed does not want your worries.
While taking naps during the day can be important, it should not become a practice. When people with sleeping disorder like insomnia are unable to sleep at night, they tend to adjust it in daytime. It might be difficult for a day or two, but when you finally pass a whole day without taking any naps, you will fall asleep faster at night.
Anyone who likes the phrase “I’ll sleep when I’m dead” has never had to deal with the frustration and anxiety that comes with the inability to sleep.
Even after a full day of work, an hour at the gym, playing with my kids, running errands, taking care of the household and more, you’d think my brain would be all too happy to shut down the second my head hit the pillow.
But you’d be wrong.
I’ve had sleep issues as long as I can remember. I lay down in bed, get cozy under the covers and close my eyes… and then my mind just starts racing. To-do lists. Work projects. The kids’ activities. That embarrassing thing I said back in junior high. Song lyrics from a top 2000s hit I haven’t heard in 12 years.
You name it, I think about it – all night long.
Some people look forward to bedtime because they know they’ll wake up refreshed and rejuvenated. Not me. For me, bedtime meant anxiety, dread, frustration and anger as I tossed and turned in my bed – and even jealousy of my husband, who was snoring peacefully next to me.
Over the years, I’ve tried everything. A pitch-black bedroom? Didn’t work. White noise sound machines + a big box fan? Didn’t work. A weighted/cooling blanket? No help.
And it’s not just the falling asleep that’s bad – it’s the staying asleep. If I’m lucky to fall asleep in a reasonable amount of time (usually a couple of hours), it’s not uncommon for me to wake back up multiple times a night, just to repeat the cycle over and over.
Then one day, my friend texted me about this new supplement she’d read about online. Not only did it say it would help me fall asleep fast — it also was supposed to help improve the overall quality of my sleep, I didn’t have to get a prescription or worry about developing a habit by taking it.
Sure, I was a little skeptical. After all, I’d tried everything, and nothing had worked. But at this point, I had nothing to lose.
The first night, I fell asleep in less than 10 minutes. Ten. Minutes. Was it a fluke? Surely this was too good to be true, right?
The next night was even faster. And I woke up feeling completely refreshed. REFRESHED. I had slept ALL NIGHT LONG, for the first time in I don’t know how many years.
This is one of those times I’m so happy and so grateful about this wonderful little capsule, I have to tell everyone. So here you go:
This magic product is called MelaLuna. It’s a new supplement that’s received a lot of media coverage recently – and for good reason, since it’s been formulated to basically mesmerize you to sleep by calming your body and quieting your mind.
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Getting enough sleep is a problem for a lot of people these days, and if you have trouble falling asleep fast, that just compounds the issue. The good news is you can learn to fall asleep fast and stay asleep longer so you can get all the sleep you need.
Lifestyle Changes to Help You Fall Asleep Fast
If you don’t already work out, getting regular exercise can help you fall asleep more quickly, sleep longer and feel more rested when you wake up. People who are less sedentary report waking up less through the night and having better sleep quality even when they get the same amount of sleep as someone who gets less exercise.
Though conventional wisdom has it that exercising too close to bedtime makes it harder to sleep well, recent research suggests exercise at any time of day helps people get better sleep.
Going to bed and waking up at consistent times throughout the week—yes, including the weekend—can also help you fall asleep more quickly. Having a consistent bedtime routine, meaning what you do before bed as well as when you hit the sack, is key to falling asleep fast and staying asleep through the night. You’ll do better if you turn off the TV, computer, iPad, phone and any other devices about an hour before bedtime, and if at all possible keep them—and any thoughts of work—outside of the bedroom.
Getting Ready for Bed: How to Fall Asleep Fast
If you have trouble turning off your brain at bedtime, doing a little journaling to get thoughts out of your head may be helpful. If you won’t find it stressful, make a to-do list for the next day so you won’t keep going over what you need to do over and over again.
When it’s time for sleep, block out as much noise and light as you can. Use a white noise machine if there are outside noises (or a bedmate’s snoring) to bother you, and think about getting rid of your clock or turning it around if it glows brightly.
Keep the room you sleep in cool, since most people tend to fall asleep more quickly when they’re cool compared to when they’re hot.
Make your bed as comfortable as possible and try to enforce good sleep posture. Sleeping on your side or back with your neck straight is the best possible way to sleep. You may need to add a pillow between your legs to keep your hips in alignment while you sleep, too.
If you’re still having trouble falling asleep, try a progressive relaxation technique. For example, begin with your feet and feel them relax. Slowly move up your body, relaxing each part as you come to it. Or simply take deep breaths and imagine a calming scene.
Still Having Problems Falling Asleep?
If these basic suggestions (or those found in our article on 19 ways to fall asleep fast) aren’t helping after a couple of weeks, you may need more help pinpointing what is keeping you from falling asleep fast. You may want to keep a diary for a few weeks detailing things like:
- how much sleep you get
- how much caffeine you drink
- what you eat
- how much you exercise
- your energy level through the day
- anything you try to help you go to sleep and how effective that was
Armed with this information you may be able to figure out what’s causing your problems with falling asleep, or you can take it to a sleep specialist to help you get to the root of the problem.
A lack of sleep can affect a person for the whole day afterwards. Sleeping the right amount is essential for our concentration and mental well-being and a few tricks may be needed to help you doze off
- 22:00, 15 Apr 2022
Trouble sleeping is not ideal, especially before an early start, but there are some interesting things you can do to help, including a trick involving lettuce.
Some people have to be up early for their job and may have an important meeting the next day, so staring at the ceiling with a bout of insomnia is less than ideal.
Adults need between seven and nine hours of sleep, children between nine and 13 and toddlers and babies 12 to 17 hours. If any of these age groups are not getting enough sleep, this can impact the rest of their day.
If people are not getting enough sleep, then this can affect their everyday lives by impacting their concentration, making them drowsy or their likelihood of doing something accidentally. It is also linked to mood swings and in some cases, depression.
Thankfully, there are a few useful tips for people who struggle with sleeping.
What should I do if I can’t sleep?
One of the important ways of getting some sleeping is by changing your sleep habits. There are a number of ways you can do this.
Some bouts of insomnia, such as short-term insomnia, “usually gets better by changing your sleeping habits”, according to the NHS. So, changes to your sleeping patterns are important and there are various ways this can be done.
People with long-term insomnia, insomnia that lasts three months or longer, should see their GP if a change in sleeping habits has not worked and their lack of sleep is affecting “your daily life in a way that makes it hard for you to cope”.
Celebrity Tik Toker Dr Brian Wachler put together some tips for eyesight experts All About Vision.
Can lettuce help me sleep?
According to TikTok star Dr Brian Wachler, lettuce water can help you to fall asleep.
It should be noted that studies proving this theory appear not to exist. It seems to be based on a 2017 study that some varieties of lettuce induced an increase in the sleep duration of mice at low and high doses.
He said: “If you’re struggling to sleep at night, a glass of lettuce water might help, as it contains two important substances, lactucin and lactucopicrin.
“They slow the communication between your brain cells, making you feel sleepy.”
For the trick that should be repeated once a week, Wachler explained: “Try boiling a handful of romaine lettuce in water until it’s soft, and once you’ve waited for the boiling water to cool down, fill up one glass with the lettuce water. Get relaxed in bed and drink it before you decide to nod off. “
Lettuce is not a cure for a long-term sleep problem a person may experience, however.
Sleepstation said: “TikTok hacks, herbal remedies and all the various other sleep aids may provide short-term relief but they only mask the underlying problem.”
Rubbing behind your ear
Some claim rubbing behind your ear can lead to you to a night of better sleep.
Dr Josh Hanson, an acupuncture expert, said on TikTok: “What you want to do is come to your ear, slide your finger back. You’re going to find a little ridge, a little notch right here. It’s going to be tender and sore.
“Rub in a circular motion 100-200 times, and that’s going to help relax your nervous system, calm things down and make sleep easier.”
Once again, the scientific basis for this is not clear and it may be that finding a way of relaxing yourself is all the ear trick does, which can help you drift off to sleep more easily.
Stress can stop us from sleeping as it keeps us more alert and active and this can make our breathing more shallow, while our heart rate and blood pressure increase.
A range of breathing techniques can help you feel more relaxed and one is known as the ‘4-7-8’ method.
To do this, place the tip of your tongue on the roof of your mouth behind your front teeth and keep it there for the rest of the exercise.
While doing this, inhale through your nose for four seconds, and hold your breath for seven. You should then exhale for eight seconds.
Sleep Foundation said: “Taking slow, deep breaths is one of the easiest and most basic ways to engage your body’s natural relaxation response.
“If you find yourself lying awake in bed, start by taking 10 deep breaths. This alone can begin to slow the breath and create a sense of calm.”
Eat before bed
Some research suggests that there are foods out there that may help with falling asleep.
In a study, people eating kiwis an hour before bed said that they fell asleep more quickly, slept for longer, and had better sleep quality.
The reason why kiwis may help with sleeping is not completely known, but Sleep Foundation said: “Researchers believe that it could relate to their antioxidant properties, ability to address folate deficiencies, and/or high concentration of serotonin.”
Turn off your phone
Going on your phone before sleeping, or using other electronic devices, is linked to insomnia in teenagers.
Teenagers spend several hours of the day looking at a screen and there is ongoing research into the effects of blue light on people sleeping.
Limiting your exposure to blue light, most of which we get from the sun can make you feel less alert.
Dr Wachler said: “We all use some form of technology to stay connected throughout the day – from work emails to catching up with friends. However, when it comes to getting a good night’s sleep, staring at a screen before bed is a terrible idea.
“Try putting your phones and technology devices away an hour before bed and replace them with reading a book. Try spraying some essential oils like lavender on your pillow as well.”
Nov 16, 2018 Neil Clark
Congratulations – if you’re all into the power nap, you’re in illustrious company. Einstein, Winston Churchill, JFK, and even Leonardo da Vinci were all fans of the afternoon brain shut down. Whether this indicates some kind of connection to greatness is pushing it – but what isn’t in doubt are the benefits of taking 40 winks and enjoying a mental timeout from the rigors of the day.
There was a time when napping during the day found you labeled as a slob. A lazy degenerate with a bad attitude. Well, the sleepyheads out there will be pleased to hear that this is no longer the case – quite the opposite actually.
These days, you don’t need to steal a few minutes of shuteye at a café or on a train. Employers are increasingly recognizing the benefits of a power nap as an effective means of stimulating both attention and performance and are taking this into consideration when planning office layouts and schedules.
However, approaching the issue can raise some questions. When is the best time for a nap? What happens if I nap too long? Where should I try to take my power nap? Well, wonder no more – here’s our 5-point guide to getting the perfect power nap and enjoying a more productive day.
Rule 1 – Power napping is not for everyone
Sorry, but a power nap doesn’t work for all of us. If you suffer from insomnia or have trouble sleeping at night, power napping is probably a bad idea. It can confuse your body clock, disrupt an already dysfunctional routine and you could be staring at the ceiling until the wee small hours. Make sure your power napping routine isn’t affecting your nightly sleep negatively, by tracking your sleep patterns with Sleep Cycle.
Rule 2 – Duration is king
The key to successful power napping is its length. Too much takes you into deep sleep mode, leaving you tired and groggy afterward. Too little is… well it’s just not enough. Experts tell us that maximum recharging during a power nap is achieved by going from stage 1 sleep (that lovely ‘drifting off’ feeling) to stage 2 (slowdown of brain activity). Going any further is not advised. So how long does this process take? In most people, a power nap length of 15 to 20 minutes is just perfect.
Rule 3 – Timing is everything
The timing of your power nap is crucial – so it’s only right we consult with the people who do it best. The siesta is a long-established cultural pillar in many Mediterranean countries so it would be logical to assume that the sweet spot for power napping is ‘siesta time’. In other words, sometime after lunch and before 3 pm. After the post-lunch energy crash, many people lose focus. Don’t leave it too late though – napping after 3 pm could have an adverse effect on your night’s sleep.
Rule 4 – Find your ‘nappy’ place
First, please excuse the terrible pun in the headline. We couldn’t resist it – but in our defense, choosing your napping zone is a serious business. A place where there’s less risk of being disturbed is a good start. If you can lie down, all the better, although a comfortable chair or even a reclining work chair can do the job too. And why not use those expensive noise-reducing headphones for something other than music? They’ll keep out intrusive noise as well as acting as a ‘stay away’ warning to your co-workers!
Rule 5 – The dozing is in details
So you’ve established you’re a power napper and decided the duration, place, and timing – so what now? Well before you doze off, eliminate as many distractions as possible. Close your laptop or mobile. Shut off your computer screen. If you have a landline telephone (yes, they still exist), divert or hold incoming calls. If you’re lucky enough to have an assistant, tell them you’re in ‘Do Not Disturb’ mode. Whatever it takes!
As promised, here’s your surprise
Drinking coffee just before a power nap sounds like a crazy idea. However, there are physiological reasons that make it perfect sense. Caffeine doesn’t kick in straight away. It takes between 20 and 45 minutes to start to do its job. So if you drink a cup just before your power nap, you’ll feel more alert when you wake up. Try it – it really works!
The impact of meditation on your sleep quality & Top sleep meditation techniques
Sleep meditation primes the body for sleep using mindfulness techniques. Join us as we explore the most popular forms of sleep meditation and their vast benefits.
Serious sleep hacks that really work
When you’ve tried everything but you’re still awake. Here are some serious sleep hacks that really work.
Do Natural Sleep Aids work?
A hot cup of chamomile tea or a warm glass…
Sleep and travel hacks to help beat jet lag
If you have an upcoming trip, these sleep-related jet lag travel hacks can help you rest easier so you can make the most of your next adventure.
Exercise and sleep: how workouts work for your sleep
Exercise and sleep are intertwined. Explore how exercise helps us sleep better, the best time to exercise to improve sleep, and some sleep-friendly workout ideas.
In This Article
How to fall asleep? When you get more days to take a rest, that’s you should give your body chance to sleep deeply. But, time passed the time, you haven’t been able to sleep. You only know how to lay down but do not know how to fall asleep. Generally, many people face this disorder because of having big worry in their selves.
For them who suffered actually don’t need to be worried. There are several ways can you do to solve this problem. To know it, let’s see the following explanation about the reason. Why you can’t sleep fast and the way to solve it?
The Reason Why You Can’t Sleep
Most of you must be confused why you can’t sleep easily and deeply. If we try to find out deeply about sleep issues, we can get data based on the cases usually happen. It shows that most of people face difficulty of sleep because of the wrong life style.
Don’t you know? Laying down on your bed and turning off the light at 10 p.m. don’t guarantee that you will sleep deeply. The fact says that sleep with more protection will give the upside down effect for your body. So that, in order to be able to get deep sleep for 8 hours, ensure that you give intensive time. This intensive time can be used for making your body relaxed for minutes before you sleep.
Things to Do When You Can’t Sleep And Are Bored
When your thinking is not in a good mood or feeling worried. And spoil your sleep quality, so you need to solve soon. This is the time to lose boring and make yourselves calmer. With the more relaxed and calm feeling, it will make you easy to fall asleep deeply. Then, actually what to do when you can’t sleep and are bored every day? Here are some activities that you can do to solve that problem.
1. Doing housework
The first way to do when you feel bored and get difficulty in sleep is by doing some housework. By doing this activity, you will lose your boring and improve your heart situation. You will also be calmer than before. If your heart situation is calmer, then you will be easy to get good sleep quality.
2. Take a walk
Beside doing housework, other way to do to solve boring condition is by taking a walk. You need to know that taking a walk around your home will reduce the boring feeling on you. By doing this activity, you also can take breath freshly which make you more relaxed. In the other side, other benefit you will get is getting good blood circulation.
3. Listening to music
Some of you already know that music is one thing that can win someone’s feelings. According to some studies show that listening to music. Do this before going to bed will make your mind calmer. Besides listening to music it can also make it easier for you to fall asleep. For those of you who have problems sleeping, it never hurts to try this one.
How To Fall Asleep When Not Tired
Speaking of how to fall asleep fast when not tired there are actually many things that can be done. Some things you can do like make your body more relaxed by adjusting the room temperature. It is according to your body’s needs. In addition you can also adjust the lighting of the room. If you don’t like lighting that is so bright, you can change it to quite dark lighting. The goal is that the body really feels comfortable so that your sleep activities do better.
So some information about how to fall asleep you need to know. It is important to note that one of the main reasons. Those can make you sleep well is to make the body really in a comfortable condition. If you already feel comfortable and calm in adjusting your sleeping position. The sleep activity you do will certainly be better and better quality. Hopefully the information above helps you.
by John Staughton (BASc, BFA) last updated – October 20, 2019 ✓ Evidence Based
Learning how to fall asleep fast is important, particularly for those who typically struggle to get a full night of restful sleep.
What is Sleep?
Sleep is one of the most important aspects of life, as this is the time when our body heals itself. If you don’t get enough sleep, you are at a higher risk of nervous system disorders, coronary heart diseases, diabetes, anxiety, and high blood pressure. For most people, it takes approximately 10-20 minutes to fall asleep, a period known as sleep latency. However, other people may lay awake for hours, depriving themselves of the rest they need. 
How to Fall Asleep Fast?
The best ways to fall asleep fast include taking warm showers, using various breathing methods, reading a book, and turning off all your electronics, among others.
Taking a warm shower before bed can relax your muscles and clear your mind, which is the perfect condition to fall asleep. 
Cool Your Room
If you keep your room relatively cool, you will want to snuggle in deeper into your blankets and pillows, helping you get comfortable and slip into slumber.
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Having cold feet can be distracting when you are trying to fall asleep, and the toastier you feel, the more likely you are to fall asleep, so be sure to put on socks before climbing into bed.
The 478 breathing method has been shown to promote good sleep as it increases the oxygen supply to the bloodstream, slowing the heart rate and releasing more carbon dioxide.
Use Lavender Essential Oil
Lavender essential oil helps relax your nerves and lowers the blood pressure. This can help promote good sleep.
Visualize your Happy Place
Visualizing your favorite place before sleeping can make you calm down, reduce anxiety, and thereby help induce good and fast sleep.
Immerse Face in Cold Water
Immersing your face in the cold water for 30 seconds leads to an involuntary phenomenon called the mammalian dive reflex that helps in stabilizing your heart rate and regulating blood pressure. This makes you sleep faster.
Limit Caffeine Intake
Avoid coffee and tea in the second part of the day, as these caffeinated drinks can keep you up past your normal bedtime. 
Smartphones and computers, as well as television, can keep the brain stimulated and active, while the bright lights can even trick the brain into thinking it is the middle of the day. 
If you regularly struggle to fall asleep quickly, change your sleep position until you are completely comfortable, and then close your eyes, rather than tossing and turning.
Force Yourself to Stay Awake
Avoid getting into your bed before you are actually tired enough to fall asleep, as your body will connect the physical space of bed with sleeping.
Listen to Music
Soothing music can be a wonderful way to clear your mind of external thoughts and prepare you for slumber. 
Hide Your Clock
Staring at your clock will only make you worry more about not sleeping, which can put slumber even further from your grasp. 
If you progressively relax your body, beginning in your toes and ankles, moving up to the knees, hips, and back, by the time you reach your head, you might already be well on the way to sleep. 
Don’t exercise too close to bedtime, as it can get your blood pumping and keep you awake, even if it does “tire” you out.
Great foods to eat before bed include herbal, non-caffeinated teas or a glass of warm milk.
Diffusing soothing essential oils into your home and bedroom can help ease your mind and balance your hormones, preparing you for restful sleep. 
Meditation and Mindfulness
If you lie awake for hours before falling asleep, try meditation, as it can help to clear the mind and prevent it from racing with thoughts before you go to sleep. 
Sleeping during the day can throw off your Circadian rhythms and make it harder to fall asleep at night, so limit or eliminate any napping during the day. 
Make a To-Do List
Making a list before bed can make you think of all you need to do the next day, and also help to get it off your mind and down on paper, so you can sleep peacefully.
This regular practice is known to stretch out muscles and calm the mind, which is an ideal situation for sleeping. 
Dinner by Candlelight
Rather than harsh lighting in your last meal of the day, try using candles, as this can help relax the mind and eyes before bed.
A rather unusual approach is to blow bubbles with your lips in bed; this repetitive and vibrational technique is believed to aid sleep.
You can teach yourself basic acupressure techniques and apply them while you lie in bed to help relax. 
If you’re ever tossed and turned at night trying to fall asleep you aren’t alone. In fact, about a third of adults worldwide report experiencing insomnia, a sleep disorder characterized by difficulties falling or staying asleep.
Normally, people fall asleep within 10 to 30 minutes of laying down and closing their eyes, says Lori Neeleman, PhD, a clinical psychologist at Intermountain Healthcare.
But if you feel like you regularly take longer than this, you should consult your doctor who can help determine if you have an underlying condition. However, in most cases you may just need to improve your sleep hygiene.
1. Go to bed and wake up around the same time each day
Going to bed and waking up within the same two-hour window every day will reinforce your circadian rhythm, says Abhinav Singh, MD, medical director of the Indiana Sleep Center.
This will help you feel tired around the same time each night, so you can fall asleep faster.
Medical term: Circadian rhythm refers to your natural sleep-wake cycle which dictates when you feel sleepy versus alert.
2. Practice meditation
Meditation practices can help engage your body’s natural relaxation response, helping you fall asleep quicker, Singh says.
If you’re new to meditation, try a simple body scan, which brings focused attention to different areas of your body. Here’s how to do it:
- Start by taking two or three deep breaths.
- Bring your attention to your feet, noticing any sensations or tension you’re holding in that part of your body.
- Visualize the tension leaving your body as you exhale.
- Repeat—moving up to your calf muscles, then thighs, and all the way up your body.
3. Try the military method
The military method, a form of visualization, can also help your body relax and get your mind off anxious thoughts that may be keeping you awake.
Begin by clearing your mind and relaxing your face muscles. Move down your body relaxing other muscle groups, like your shoulders, chest, arms, and legs. For the next 10 seconds visualize yourself lying in a dark room on a couch or bed.
4. Avoid napping for longer than 45 minutes
Naps lasting longer than 45 minutes, especially if taken in the late afternoon or evening can disrupt your body’s natural sleep-wake cycle, making it harder to fall asleep at night. Plus, napping for longer than 45 minutes can result in grogginess when you wake, while shorter naps can help you feel refreshed.
Singh recommends shorter, 15-minute naps between 1 and 3 PM. “[This] can leave you feeling refreshed and in a good mood for the rest of the day, without interfering with your ability to fall asleep at night,” Singh says.
A 2006 study found naps lasting 10 to 20 minutes offered more cognitive benefits than shorter naps of five minutes or longer naps of half an hour.
5. Workout in the morning
Regular exercise helps to manage stress and promotes relaxation, which may make you fall asleep faster and get better quality sleep.
In particular, morning workouts seem to have the most benefit on sleep. A 2013 study examining the effects of aerobic exercise on sleep found that a half-hour treadmill exercise at 7 AM improved sleep more than the same workout completed at 1 PM or 7 PM.
You don’t have to start your morning with intense exercise either. You can do something as simple as walking or gentle yoga.
6. Cool your room
Your core body temperature decreases slightly while you sleep, and going to bed in a cool room can help facilitate this temperature drop, signaling your body that it is time to sleep, Neeleman says. A room that is too warm can lead to sleep that is more restless and less restorative.
Neeleman recommends setting your thermostat between 60 and 68 degrees Fahrenheit, although this can vary by individual, so find a temperature that is most comfortable for you.
7. Try a deep breathing method
Deep breathing where the exhale is longer than the inhale may calm the nervous system, which will help you fall asleep faster.
“The key is to slow your breath, filling the lungs to a comfortable degree and then exhale slowly, like a deep sigh,”says Neeleman.
Here are two breathing methods to try::
- The 4-7-8 method is when you inhale through your nose for four seconds, hold for seven, and then exhale out your mouth for eight.
- Diaphragmatic breathing (also known as belly breathing). Start by lying on your back and placing one hand on your upper chest and the other on the top of your belly. Breathe in through your nose so that the hand on your belly rises, while keeping the hand on your chest still. Exhale through pursed lips, tightening your stomach muscles.
8. Turn off screens at least an hour before going to bed
Scrolling on your phone or tuning into the evening news can make it harder to fall asleep for two reasons:
- Keeps your mind busy. This is especially true if what you are consuming is exciting, like an action film, or upsetting news coverage of a natural disaster.
- Suppresses your body’s melatonin production. The blue light that comes from screens inhibits your body’s ability to produce melatonin and can shift your body’s natural sleep-wake cycle by as much as three hours. Melatonin is a hormone your body releases to help induce sleep.
“At least one to two hours prior to bed is when I tell my patients to turn screens off,” Singh says.
Difficulty falling asleep is common, but there are ways you can improve your sleep hygiene and fall asleep quicker. If you are having trouble falling asleep, try deep breathing, meditation, or turning down your thermostat.
It should take about 10 to 30 minutes to fall asleep, Neeleman says. If it routinely takes you longer to fall asleep or you find yourself using medications or worrying about sleep, consult with your doctor.
Not being able to fall asleep is a tormenting experience. Conventional tips for falling asleep, such as practising good sleep hygiene, may not have an immediate effect, causing frustration to grow. The problem is: the more pressure we put on ourselves to fall asleep, the harder it gets. You can take the pressure off yourself with the following tips for falling asleep.
I want to fall asleep fast
Someone who has no trouble getting to sleep at the moment may not even understand your problem. According to a survey by the insurer Techniker Krankenkasse, 85% of Germans say they fall asleep within half an hour. What sets you apart from all these good sleepers? Essentially nothing. The main difference comes from having the thought: “I just want to fall asleep now.” Or fearing on a daily basis: “What if I can’t sleep again tonight?” Maybe you have already read a whole catalogue of tips on how to fall asleep and are trying everything you can to achieve your goal. This “wanting” is what creates the pressure that keeps you awake, and it can lead to your difficulty falling asleep becoming a problem.
Classic tips for falling asleep faster: replacing thoughts
You’ve probably heard this advice from someone before: Think positive! And you can also apply this approach to falling asleep. Instead of thinking: “I just want to finally fall asleep,” you deliberately think the opposite: “I don’t even have to fall asleep now.” Or you could think up a pleasant good-night thought, like imagining what you’ll do on your next holiday. For some people, tips for falling asleep, such as thinking positively, help them to relax and fall asleep. Try it out for yourself. However, if this just feels like you’re telling yourself something you don’t believe, you can try one of our other tips for falling asleep fast.
Another approach: Why do you want to fall asleep in the first place?
The question sounds redundant and even a little provocative. But if you answer it, it will tell you something about the fears that lie behind insomnia. Are you afraid of becoming physically ill if you don’t sleep enough? Are you afraid of being less productive the next day? Do you think you could fall into depression because you lie in bed ruminating too much? It is perfectly understandable for such anxieties to arise. But what are these fears all about, and how can you turn them into effective tips for falling asleep?
Can you become ill from a lack of sleep?
How much sleep is necessary? There’s no universal answer to this question. Every person is different, and we have different sleep requirements in each stage of our lives. It is exhausting to put yourself under pressure to sleep 7-8 hours at all costs just because this is seen as an ideal amount. You don’t automatically develop depression or a physical illness because you can’t fall asleep. The onset of mental or physical health problems is always a complex interplay of different factors. So if you have health fears about your insomnia, these are just thoughts that you can notice. They are not truths.
Does sleep affect your performance?
So maybe not falling asleep isn’t as bad as you think, health-wise. But what if you have to get up early? How do you get through the day with only two hours of sleep, and how does that affect how you perform in your work or other activities? There is indeed a correlation between little sleep, concentration and performance.
However, this correlation does not always have to be negative. It’s also possible that you push yourself harder after a sleepless night because you’re aware you could be less efficient than usual. You can also ask yourself the question: What would be bad about performing less well today? For example, you could tell your colleagues or your boss that you had a bad night’s sleep. You will probably be met with understanding. This kind of openness can even strengthen your working relationships.
Have a rest
Your body needs sleep. Sooner or later you will fall asleep. Just as we don’t starve before our pizza arrives, we won’t lie awake in bed forever and ever. Maybe your body doesn’t need a deep sleep right now, but just a rest. From a neutral standpoint, your time in bed could just as well be spent relaxing. You also regenerate by lying down and doing nothing. Try to enjoy this. You can take some deep breaths in and out and say to yourself, “I’m just going to rest and doze.” A calming sleeping environment also helps you to unwind. However, if you’re wide awake and don’t feel like relaxing, you can get up and do something completely different. Then, when you do get tired, return to your bed to rest.
Getting enough sleep is part of a healthy lifestyle. If this aspect of your health is not going so well at the moment, you can focus on something else. Self-care is more important for your wellbeing than getting to sleep quickly. Instead of putting pressure on yourself to follow sleep tips, ask yourself each day: What can I do for myself today during the day? A healthy lifestyle is also based on sufficient exercise and a balanced diet, for example. One way to promote restful sleep is through exercise, such as yoga. To avoid being preoccupied with sleep during the day, do things that you enjoy. If you’re not getting much sleep, give your wellbeing a boost by consciously activating the resources that give you strength.
Tips for falling asleep in exceptional circumstances
The problems we encounter with sleep are specific to each individual and may be caused by a particular stage of life or special circumstances. For example, pregnancy or the menopause can lead to sleep problems. Having an unfavourable rhythm, when working nights, for example, can also lead to sleep problems that push conventional tips for falling asleep to their limits.
All tips for falling asleep at a glance
- Try to replace the thought “I want to fall asleep now” with an opposite or pleasant thought.
- Be aware of any fears underlying your worries about not falling asleep.
- Remember: a lack of sleep will not, by itself, make you mentally or physically ill.
- Be open about “bad nights” and tell others about them – maybe your colleagues, superiors or friends also have trouble sleeping.
- It’s perfectly okay to just rest and snooze instead of falling asleep.
- Do something for your wellbeing, like getting enough exercise and eating a balanced diet.
Better sleep with HelloBetter
Having taken on board these tips for falling asleep, would you like to take a deeper look at your sleep habits and systematically learn techniques to help you fall asleep and sleep through the night? Then our online course HelloBetter Sleep could be right for you. The course has been proven effective in four scientific studies and 90% of participants would recommend the course to others. For more information and to register, visit the course page linked above.
Sleep is one of the most important parts of good health. If you don’t get good sleep you’re not going to have good health, it’s as simple as that. Sleep heals your body, makes your mind sharp, and brings knowledge that you learned during the day into a deeper level of the mind. Sleep is critical to your development. I’ve written bout how to have a good night’s sleep before and in this article I want to show you my method for falling asleep lightning fast without drugs or supplements.
Most of us toss and turn in our beds trying to fall asleep and eventually do only late in the night after exhaustion. We then wake to groggy minds and tired bodies. Making for a crappy day to say the least. Wouldn’t it be nice if once you put your head on the pillow you’d be drifting off into your dreamland in less than five minutes? There are many methods that claim to do this for you such as breathing techniques and meditation. And why they certainly help they are not nearly as effective as what I have found.
How To Fall Asleep Quickly
I first picked this up from a lucid dreaming site. I don’t remember which one otherwise I’d link to it. While it’s something I’ve only dabbled in lucid dreaming has always interested me and something I have wanted to investigate further. I’d never thought I’d come away with a way to fall asleep quicker than I ever had before. While I don’t know the exact science behind why this works I’ll explain the gist of it.
Essentially stillness brings you closer to sleep and movement takes you away from the sleep state. Pretty obvious but when you look at it, it makes sense. This means things like re-positioning, itching, and stretching will all bring you away from the sleep state and towards the awake state. So essentially to fall asleep fast this requires that you do not move. Even moving your eyes about can move you towards the awake state. Falling asleep fast requires no movement.
Sounds Simple, Because It Is
This sounds simple and that’s because it is. Simply lack of movement will bring you to the sleep state quicker than any breathing technique (which can actually keep you awake because it requires conscious thought as well as movement). However just because it’s simple does not mean that it is easy. You see your mind is going to send out signals to your body to see if it is ready for sleep. Things like a small itch, a desire to move your legs, or a want to re-position.
When you respond to these signals your mind then gets the message that you still want to stay awake. Ignoring these signals is required for falling into a deep sleep quickly. This is something that takes time and practice. At first (unless you are really tired) it’s going to annoy you and ironically take effort. However you’ll eventually train yourself to ignore these messages to stay awake and your mind will put you to sleep much quicker. Falling asleep fast can add tremendously to the quality of your life and that’s not an exaggeration.
No More Sleepless Nights
So before you take supplements, try some breathing technique, or spend big bucks on a new mattress first try simply not moving. I was very surprised how effectively this worked the first time I tried it and have been using it ever since. Remember even moving your eyes is going to move you somewhat towards the awake state. This is something that takes practice to develop but is worth it when you finally do. You can fall asleep anywhere. Whether to take a quick nap to think problems over or to fall into a deep sleep for good dreams.
This is one of the reasons why when you’re tired you fall asleep so much faster. Because you’re tired you don’t move and because you don’t move your mind gets into the sleep state much quicker. I find that the best way to do this is to lie on my back with my hands at my side. It may be different for you but for me it’s easiest to stay still in this position.
So there you have it a simple and very effective to way to get to sleep fast. No more staring at the ceiling hoping to fall asleep and ending up tired and groggy in the morning. Master this and you’ll be able to fall asleep whenever you want whenever you want. Don’t plan on mastering it on the first night unless you’re dead tired. It’s going to take time but it’s well worth it.
If you have any questions you would like to see answered in a future post send them to me at charlessledge001 (at) gmail (dot) com. If you found value in this post then I would encourage you to share this site with someone who may need it as well as check out my books here. I appreciate it.
Knowing how to fall asleep fast is not innate for many of us. We thought we’d share some of the most effective remedies
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If you want to know how to fall asleep fast then you’re probably tired (literally) of tossing and turning every night before you eventually switch off. Bad sleep has been an uncomfortable repercussion throughout the pandemic which unsurprisingly caused stress, agitation and the likes which can all have a knock-on effect, on falling asleep. So, if you’ve tried popular over-the-counter sleep remedies, invested in the best mattress for you and more with no success – it’s time to go back to basics.
The following remedies can make a significant difference to both how easily you’ll fall asleep and how much sleep you’ll get. It’s trial and error, though, so try out different things to see what works for you.
Get lots of more advice on how to sleep better in our feature.
1. Take a bath
This sleep cure has everything to do with body temperature, which needs to drop in order for you to sleep well. Too hot, and you’ll be tossing and turning. Too cold, and you’ll lie awake trying to warm up. Taking a bath one to two hours before bedtime helps regulate your body temperature by first raising it and then gradually cooling down, so that by the time you’re ready to drift off you’re neither too hot nor cold.
2. Try essential oils
Essential oils have been used as sleep aids for millennia, and they are effective at helping your nervous system wind down. Lavender and camomile essential oils have the strongest link to promoting quicker sleep, but you can also try bergamot, clary sage, and sandalwood.
3. Have a bedtime snack
There are many foods and drinks to avoid before bed (high-carb foods, sugar, caffeine and alcohol) but it’s not all about what you can’t eat. There are lots of foods and drinks that can actually help promote sleep due to their dense nutritional value, and high percentage of various vitamins and minerals, all of which all play a role in a healthy sleep routine. Add these to your shopping list and consider turning them into your bedtime snack to help you fall asleep fast:
- Nuts, almonds especially contain phosphorus, manganese, riboflavin and magnesium – the latter is good at improving sleep quality – and walnuts contain the hormone melatonin which is also said to help regulate sleep
- Turkey, is high in protein so it’s a good appetite regulator and it’s also full of phosphorus, selenium and amino acid tryptophan that support the production of melatonin also
- Oily fish, like salmon, mackerel and trout – all delicious – and all full of vitamin D which can increase serotonin production and therefore, the all-important Zzzs
- Herbal teas, chamomile, contains apigenin which is said to help reduce insomnia and passionflower tea can help reduce anxiety
- Kiwis contain serotonin, the happy brain chemical that can effectively regulate sleep so one or two before bed could help you fall asleep quicker and for longer.
- Bananas, contain magnesium and tryptophan
- Sweet cherries: are packed full of melatonin, which is the hormone that helps us sleep well. Eat a good handful half an hour to an hour before bedtime, or drink a glass of fresh cherry juice.
4. Read a good book
If not sleeping is due to high stress levels, reading will help; in fact, it’s more effective at reducing stress than walking or listening to music, according to a study conducted by researchers at the University of Sussex. It doesn’t really matter what you read, so long as it’s not news on a screen.
5. Try using a red light bulb in the bedroom
This is still something of novelty in the world of sleep cures, but the idea behind it is not. Blue light keeps us awake, while low-level red light helps us go to bed. If you think about it, for a very long time, humans used candles in their bedrooms. A candle has a lower intensity light than even a sunset, so that’s what you should be aiming for in your bedroom. Try coloured red bulbs – many people are reporting that it makes a difference to how quickly they fall asleep and to the quality of rest too.
How to Fall Asleep Fast
Are you tired of lying in bed, staring at the ceiling, wishing sleep would come?
Try these lab-tested tips.
Step 1: Time your workouts Get some exercise during the day. People who are physically active fall asleep faster and sleep better overall, as long as they don’t exert themselves within three hours of bedtime. Step 2: Get off the cell phone Turn off your cell phone at least an hour before going to bed. One study indicated that being exposed to cell phone radiation before going to bed may compromise sleep quality.
Step 3: Get a whiff of this Put a few drops of vanilla oil on a tissue and tuck it inside your pillowcase. Studies have indicated the scent may help people nod off faster than they normally would, and get them into the REM, or dream state, more quickly.
Tip The scent of lavender may help people fall asleep, too.
Step 4: Picture this Imagine a scene that is pleasant and soothing to you. This may help you relax enough to fall asleep.
Step 5: Take a pill Still not asleep? Take a tablet of melatonin, an over-the-counter hormone that promotes sleep. It proved effective in a study of nurses who took it to deal with the sleep problems brought on by shift work.
Step 6: Don’t force it If nothing is working, get out of bed, keep the lights dim, and do something — as long as it doesn’t involve turning on an electronic device, which will only stimulate your further. Return to bed when you feel drowsy.
Did You Know? Sleep is as essential as food: humans die about as quickly from food deprivation as sleep deprivation.
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Saturday, December 6, 2014
10 great tips on how to fall asleep fast
10 great tips on how to fall asleep fast?
Darken your bedroom!
Your bedroom should be as dark as possible during the night and during the first morning hours. Scientific research has demonstrated that night time light exposure suppresses the production of melatonin, the major hormone secreted by the pineal gland that controls sleep and wake cycles. Therefore, the reduction in melatonin at night increases the chances of sleeplessness.
Make sure you’ll get at least 30min of any kind of cardio activity each day. Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.
Drink bedtime beverages!
There are many types of bedtime beverages that can help you to relax and prepare for good night’s sleep. Two simple examples are:
– Nighty Night Tea (Traditional Medicinals)
– Hot milk !
Both have ability to calm and soothe your nervous system and help relieve occasional sleeplessness.
Get warm bath (or shower)!
When you soak in a hot tub, your temperature rises-and afterwards the rapid cool-down period immediately relaxes you. If you raise your temperature a degree or two with a bath (or hot shower), the steeper drop at bedtime is more likely to put you in a deep sleep.
Stop overthinking stuff!
Having an active and creative imagination is a great gift. At night, though, it’s not always so great, especially if it’s keeping you awake. If you have something important on your mind, just write it down! Occupy your mind with something different like, counting sheep, meditation or just read a boring book. You will see that in the morning everything will seem much simpler and
Avoid all computer screens!
All LCD-screens including your laptop, phone or tv have big impact on your brain activity. Try to calm your brain down for at least 30min before you will go to bed, let your body and your eyes know that it’s time to go to sleep!
Avoid your bedroom!
Avoid your bedroom during the whole day. Do not use it for other purposes than sleep or romantic activities. The goal is to associate the bedroom with sleep. Go to your bedroom only when you’re tired and ready for sleep.
Lower the room temperature!
Lower the room temperature in your bedroom. The optimal sleep temperature is around 72°F/22°C. When you go to sleep, your set point for body temperature, (the temperature your brain is trying to achieve), goes down. If it’s too hot, the body struggles to achieve this set point. Aslo,make sure your bedroom is well ventilated during the day.
Avoid napping during the day!
Napping during late afternoons can aggravate daytime sleepiness. Also, it tends to interfere with nighttime sleep.It is better to maintain consistent a sleeping time, especially for people who feel sleepy during the day. By doing so, you are setting your body’s biological clock straight, leaving out all irregularities.
Regulate your sleep behavior!
Your body’s natural daily rhythms are regulated by structures in the brain. These body clocks help determine when you fall asleep and wake up. Try to go to sleep and wake up at the same time every day (including weekends). This will keep your internal body clock running on right schedule.
It happens to the best of us – we have an early start the next day but are unable to fall asleep. We lie in bed, staring at the ceiling, and listening to the ticking clock as the night refuses to end. For some people, it happens every day, and for others, it happens when they are too tired or stressed, and their brains simply won’t shut up. The most interesting – and frustrating -thing about not being able to fall asleep is that the more you think about it, the harder it is for sleep to come.
Does that mean you have a sleep disorder? Yes and no. Some people have trouble falling asleep when they have a lot on their minds or when they are too stressed or excited. However, if this is a regular occurrence without any external cause, you probably have sleep-onset insomnia. This is a condition when the person is unable to fall asleep when he is supposed to. Sleep onset insomnia is also sometimes called delayed sleep disorder and can be a common occurrence with some people.
When you are unable to fall asleep at the right time, you get late in the morning and remain drowsy the rest of the day. The hours lost at night result in sleep deficiency and excessive daytime sleepiness. It is no surprise that sleep disorders are on the rise around the world, and affecting the global economy because of lost productivity. Besides, sleep deficiency and excessive daytime sleepiness cause accidents and injuries and also lead to greater health problems later in life.
Why You Can’t Fall Asleep?
When we go to bed, we want to fall asleep as quickly as possible. Everyone loves a good night’s rest because it makes them feel fresh and alert and helps them achieve more throughout the day. But a lot of reasons contribute to sleep onset insomnia or simply the inability to fall asleep. This can either happen on a regular basis or once in a while, but it is frustrating nevertheless.
Stress and anxiety are usually the two most important factors that interfere with normal sleep. When there is a lot on your mind, sleep can be elusive. Until your brain shuts off, it is hard to fall asleep. Consuming caffeine and alcohol before bed can also interfere with sleep. Medical conditions and medications also cause sleep problems.
However, sometimes every person finds it hard to fall asleep, even if they sleep without any issues on other nights. This is often because of mental exertion, stress, anxiety or the wrong foods.
10 Tips to Fall Asleep Faster
If you do not have a medical problem and are unable to fall asleep simply because of external factors, there are things you can do to make sleep come faster. The following tips are meant to help you get started on a healthy sleep routine that makes falling asleep and waking up the next morning equally easy.
- Go to Bed Only When You Are Sleepy
Just because it’s time for bed doesn’t mean you should be lying in bed when you aren’t sleepy. Make it a point to go to bed only when you feel sleepy. This will help the brain associate the bed with sleep and nothing else.
- Maintain A Sleep Routine
Once you get home from work, make sure to wind down with a relaxing sleep routine. From having a relaxing drink to taking a warm bath to listening to soothing music, it all helps your brain shut down and get into sleep mode.
- Watch or Read Something Boring
That’s right if you must read or watch TV in bed, make sure it’s something boring. There’s even a channel on YouTube called Napflix that plays boring videos to help you fall asleep. Avoid watching horror movies or the 11 pm news or anything that excites you.
- Don’t Look at The Clock
When you’re lying in bed unable to sleep, your eyes keep going to the bedside clock. Looking at the time every few seconds makes the night pass slower than usual. To avoid this, either remove the clock from the room or turn it backward. When you cannot see the time, you fret less about being unable to fall asleep.
- Adjust the Temperature
Regardless of the season, if your bedroom doesn’t have the ideal temperature, it can be hard to fall asleep. If it’s too cold, turn the thermostat up. If it’s too hot, turn on the air conditioner. If you want your room warm even in summer and if it’s something that helps you sleep better, don’t be shy about turning up the thermostat when everyone else is using the AC.
- Keep Warm
It isn’t uncommon to find people who have chilly hands and feet throughout the year, especially when they go to bed. If this is you and it keeps you from falling asleep at night, try warming up your feet. Either wear socks to bed or use an additional blanket or soak your feet in warm water before hitting the sack.
- Have Comfortable Bedding
Not many people want to invest in comfortable bedding because they think it’s a waste of money. What they don’t realize is that bedding is crucial to sleep quality. When you have attractive and comfortable bedding, it makes sleep time more appealing and makes you look forward to going to bed.
- Try Deep Breathing
If it’s stress and anxiety keeping you from falling asleep, practice deep breathing while you’re lying in bed. Simply breathe through your nose, making sure it’s your belly that swells and not your chest and exhale from your mouth. Keep doing this until you doze off.
- Have Sex
Whether you are coupled up or single, sex is powerful enough to help you relax because it releases the feel-good hormone called oxytocin. That’s the reason why bedtime is regarded as the best time to have sex because it helps you get relaxed and sound sleep afterward.
- Avoid Heavy Meals Before Bed
What you eat for dinner often has a big impact on your sleep quality. If you have a heavy meal close to bedtime, your digestive system will work throughout the night, preventing your brain and body from relaxing and falling asleep. If you must eat close to bedtime, keep it light. A heavy meal for dinner should be consumed within 6 in the evening, not later.
When to Seek Medical Help for Sleep-Onset Insomnia?
If all these lifestyle changes do not resolve your sleep-onset insomnia, you can seek medical help. However, it is recommended that you try every means in the book before taking the help of sleep supplements or medications.