How To fall A sleep Fast
Millions of people struggle with getting to sleep each night. Here’s how you can avoid being one of them with some simple changes.
Have a big presentation on the next day or need to get up early, even though you’re naturally a night owl? Or maybe you just have trouble getting to sleep at night. Either way, you are putting your health at risk if you don’t give your body the rest it needs to function. You become tired, irritable, and deprive your body of crucial recovery time. You also damage your immune system.
We’ve come up with several ideas that can help you learn how to fall asleep fast when you need to and get the rest you need. Some of them involve changing bad habits that, once you’re used to them, can drastically improve the rest you get long-term. Falling asleep fast requires work and preparation, both in what you do and what you don’t do.
Skip the Big Dinner
If you eat a large dinner before you’re ready to go to bed, you’re compromising your ability to go to sleep. Your body is instead going to be digesting your food, and while that’s happening your brain isn’t going to let you fall asleep as easily. Try to avoid eating later than three hours before you have to go to bed. If you must eat, make it a light snack.
It’s better to eat your largest meals earlier so that you have the energy to get through your day. At night or before bedtime, avoid eating things that take a while to digest, such as:
This is an age-old remedy, but it can work. In order to sleep, your body produces melatonin, a relaxing hormone. To produce this, you need a compound called tryptophan, which milk has. If you drink your milk warm, it makes it easier for the digestive system to break it down and use it to synthesize melatonin.
As we mentioned, avoid flavoring your milk with chocolate syrup, regardless of how much you might like it. The chocolate will offset the sleep benefits the milk provides. Milk might work for you, but it is not guaranteed. It’s best to go with trial and error when using milk for a sleep aid.
Turn Off Your Screens
Whether it’s a laptop, phone, tablet, or the TV, keeping it on while you’re trying to go to sleep isn’t a good idea. The blue light emitted by these devices blocks the production and secretion of melatonin, a hormone that helps you fall asleep. Smart devices have a blue light filter. Otherwise, it’s a better idea to turn off your screens about an hour before bedtime.
This also prevents the blue light from disrupting your circadian rhythms, which regulate the times at which you sleep and awaken. Humans evolved to have circadian rhythms that synchronized with sunlight, but artificial lights disrupt it.
We’re not saying you have to sit in lotus position on a mat before you plan to go to sleep, but it can help to go through some simple mind-clearing and breathing exercises. Deep breathing, in particular, creates a calming effect that relaxes you and makes it easier for you to sleep. Also, breathing exercises oxygenate your blood and lower stress levels.
You can look for guided meditation exercises on the Internet, or you can focus on a mantra or a simple phrase. The idea is to still your mind and keep it from going in circles thinking about everything that’s happened throughout the day. In a similar vein, it might help to start keeping a journal. Write your thoughts down. Creative types can also benefit from this.
Turn On the AC
There is a link between sleep and temperature. As you fall asleep, your body temperature lowers. It’s possible, but not definitely proven, that this connection works in reverse. It’s similar to being able to relax by consciously breathing more slowly and deeply, tricking your body into experiencing what you want it to.
You need to lower your thermostat to about three degrees lower than its usual daytime point. Not only does this help you fall asleep faster, but it also saves on electricity during the winter. You can always bundle up with a blanket if you get too cold.
Avoid Other Activities
If you’re lying in bed, you should only be getting ready to go to sleep. Don’t read, don’t work on your laptop or phone or watch TV. We’ve already covered how electronic devices disrupt your sleep, but there’s another facet to it. If you do other things in your bed than sleep (and sex), your brain learns to associate your bed with those activities rather than sleep.
Conversely, if you only use your bed for sleep, your brain learns that when you lie down, it’s time to start going to sleep and you’ll fall asleep faster. It takes time to create this link, so don’t despair if you don’t start seeing immediate results.
Close Your Eyes
We’ve mentioned several things you can do to make your body believe it’s falling asleep, like deep breathing and lowering your temperature. Even simply closing your eyes can have a relaxing effect. Your brain isn’t having to process the stimuli you get from your eyes, and it thinks it’s dark and therefore time for rest. Gently close them, don’t squeeze them shut.
You can trigger this calming effect another way. Your eyelids, like many other parts of your body, are operated by voluntary muscles. By blinking your eyes rapidly, you tire out the muscles that are used to keep your eyes fully open. Then, your eyes start to relax and close on their own. It makes it easier to feel relaxed because your eyelids will start to feel heavy.
Wear a Sleep Mask and Earplugs
If you live with other people who like to have the TV on at night, it may not always be feasible to turn off electronics. However, by wearing a sleep mask, you can get many of the same effects. A good sleep mask will block out the blue light produced by the screens.
Add to the effect of a sleep mask with some quality earplugs that block out the sound. Just be sure that when you put them in, they aren’t too tight. You could risk damaging your eardrums otherwise. Also, you don’t want them so tight that they completely block your hearing. Otherwise, you might sleep through your alarm clock. Doing this would certainly cause some extra stress.
Remove Sources Of Stress
Whether it’s turning off your phone to prevent persistent calls from work, consciously meditating to calm yourself, or engaging in some other activity that helps soothe your nerves, you need to find a way to get rid of your stressors before you sleep. Stress stimulates the production of adrenaline, and a heightened state of alertness produced by this can harm your health.
Keeping a journal can alleviate stress because it gives you an outlet for your thoughts that would otherwise remain to circle through your mind. Keeping a journal and reading it also gives you an idea of how you’ve progressed through various issues, or if you’re a writer, gives you an opportunity to practice your skills.
Turn Your Clock Away
A watched pot never boils, and the same idea applies to a clock. When you’re watching the clock out of insomnia-induced anxiety, you can find it even harder to sleep, and the feedback loop becomes vicious as you toss and turn all night. Instead, either remove your clock from the room or turn it away so you can’t see what time it is from your bed. Simply set your alarm.
Turn To Your Side
Depending on what kind of mattress you have, trying to sleep on your side might help you sleep better. If you sleep on your back and don’t have proper pillow support, you could become prone to sleep apnea, which can prevent you from breathing properly during the night. If your mattress is soft enough, you can sleep on your side and lessen the risk of sleep apnea.
By going to sleep naked, you allow your skin room to breathe, and you make it easier to lower your body temperature. If you want to learn how to fall asleep fast, sleeping naked is one of the easiest and quickest life hacks you can try. Sleeping naked prevents you from getting too hot, which can wake you up during the night.
By paying attention to what you eat and how you behave before it’s time to go to bed, you can make it more likely that you’ll fall asleep fast. A good night’s sleep is vital to keeping your health at top levels, and even losing one night’s sleep can compromise your immune system. It’s critical that you get at least seven to nine hours of sleep per night.
By following our tips, you should find yourself getting longer and more restful sleep than you otherwise would have. As with everything health-related, consult your doctor if you have any questions about changing your lifestyle.