Falling asleep immediately is not as easy as you think, especially if the day was stressful or eventful. There are often natural hormones that are responsible, such as adrenaline, that keep you awake sometimes even for hours.
One of the most frequently asked questions on the internet is precisely: How to fall asleep quickly? Are there any more useful and practical ways to sleep quickly than others?
Lisa Meltzer, a researcher at the National Sleep Foundation and associate professor of pediatrics at Denver’s National Jewish Health, says that “When you’re anxious or worried, it’s very difficult to relax and fall asleep Fast.” “If you do not rest well, you will be more anxious and will have greater difficulty managing emotions. It is a vicious cycle.”
Research from Sleep.org has proven that it takes between 10 and 20 minutes for an average person to fall asleep .
When it takes time for you to sleep, it may probably be the result of sleeping too much, suffering from stress, or taking too much coffee.
How to Fall Asleep Fast
If you’re actively searching for ways on how to sleep fast, then try these 21 scientifically proven methods to help you sleep better.
1. Hide the Clock
When you have much to do, and you find it difficult completing the task at hand, it may be challenging to fall asleep quickly. If finally, you’re able to finish the pending job, and you see the morning approaching when your clock is nearby, you will find it difficult to sleep.
Do yourself a favor: hide the clock. Watching the clock frequently only increases your stress by making it difficult for your nervous system to calm down to let you sleep.
2. Keep the Room Cool
Most people can sleep better when the room is cool, say around 20°. If you’re this type of person and you plan on sleeping fast and better most especially during winter, turn off the radiator in your bedroom and add a heavy duvet to your bed.
3. Make your Room Dark
Put dim lights in your room and use them in the evening before falling asleep. In general, it is also important that the room is dark, so close the roller shutter or – if you don’t have them – put curtains on the window.
3. Get Rid of your Smartphone
While having a smartphone is a blessing, a good habit you can form is to stop using your smartphone as an alarm clock and replace it with an analog alarm clock.
This allows you to keep your cell phone in another room and not only facilitate sleep but also decrease your smartphone addiction at night and in the morning when you wake up.
4. Eat a Light Meal
Be careful about what you eat for dinner. A meal too loaded with fats and carbohydrates weighs down the digestive system, with the result that it may be more tiring to fall asleep faster.
5. Avoid Coffee
If you must take coffee, do so in the morning. Don’t take coffee after 4 p.m., especially if you’re not used to caffeine. Drinking Coffee after 4 p.m. makes it difficult to sleep, which can affect your day at work or in school.
6. Remove Blue Lights from your Screen
Again, in this area, much research has shown that exposure to blue lights of electronic devices (smartphones, tablets, and laptops) reduces your ability to fall asleep quickly. The easiest solution is to install specially made apps. These apps use the clock and sunset time to start removing blue lights gradually until they stop completely.
7. Write Out your Concerns
If it is a period that you struggle to fall asleep at night, it is probably because you have recurring thoughts and worries that do not let you relax, and your mind continues to repeat them because it is afraid to forget them.
In this sense, a handy technique is to take this seriously and try to write down the things that you are worried about.
8. Get a Sleep Diary
If you are an analytic type, another thing you can try to do is keep a sleep diary: a notebook where every day you remind yourself the exact time you slept, how many times you woke up, what time you woke up in the morning and how you slept. You can also write down the food you ate the night before, what activities you did in the evening, how much exercise you had the previous day. Keeping track of these things helps you to see repetitive patterns, know the harmful things to avoid, and in general, to learn the hidden mechanisms of your body and mind.
9. Use The 4-7-8 Method
Made famous by Dr. Andrew Weil, this method has become increasingly popular. When you are stressed or anxious, the amount of adrenaline in your blood increases, and your breathing becomes faster and shallower. This exercise works as a sedative: by consciously slowing down your breath, you are also slowing down the rhythm of your heart, and at the same time, you are also calming your mind simply by making it concentrate on breathing.
10. Listen to an Audiobook or Music
If you’re looking for sure-fire methods on how to sleep better and faster, then listening to a boring audiobook or music can be an effective solution. It will distract you from your thoughts.
11. Warm Your Feet
Warming your feet before going to bed is a scientifically proven method to help you sleep quickly. You can put on socks (but I think it’s uncomfortable) or you can place a warm water bottle at the foot of your bed.
12. Do Something Else
If you have not been able to fall asleep for more than half an hour, it is useless to go on. Get up, change rooms, and do something else like reading a book or looking at something.
13. Imagine a Place You Love
Instead of staring at your ceiling, visualize an environment that makes you feel happy and calm. The idea is to think of a scene that makes you forget all your worries for a while. In an Oxford study published in the journal: Behavior Research and Therapy, insomniacs who had been ordered to visualize a relaxing scene, such as a beach or a waterfall, fell asleep twenty minutes earlier than those who were told to count ceilings or do nothing.
14. Add Lavender Scents to Your Room
Lavender has a powerful and pleasant scent that can calm the nerves and lower blood pressure. A study carried out in 2005 by Wesleyan University discovered that individuals who smelled lavender oil for about three minutes at ten minutes intervals slept better and felt more energetic.
We’ve highlighted 14 proven methods that work on how to fall asleep faster. It’s time to put them to practice and say goodbye to sleepless nights. If you have questions, feel free to use the comment box.