Do you fall asleep fast? If not, then this blog is for you! We all know that the best way to feel well and happy is a good night’s sleep. But what if you can’t fall asleep at night? That’s where these 7 tips come in handy. Here are some easy ways to fall asleep quickly – and stay sleeping until morning!
7 Tips for Falling Asleep Fast
Do you fall asleep easily? Or do you toss and turn, counting sheep all night long? And when the alarm goes off in the morning, do you feel like a zombie who’s been up for 24 hours straight? If so, it’s time to take action. You’ll fall asleep faster with these 7 tips.
1 Turn down your technology
Make sure to turn off your technology (phone, tablet, tv) at least one hour before bed.
When you fall asleep, your brain and body go through an important process of shutting down. This is the time when it’s best to unplug from all technology so that way your mind can wind down as well.
Some people find that watching a gentle movie actually helps them drift off to sleep. However, for most of us, reading a book or taking a warm bath in the hour before bed is a much better way to fall asleep quickly.
2 Dim the lights
Dim the lights in your home an hour before bedtime.
Your body needs to fall asleep when it’s dark and wake up with the sunrise (sunlight is a natural way for us to fall back into our normal sleep-wake cycle). So make sure that you turn down all of the house lights at least one hour before sleeping.
As well, make sure that all of your lights are either on a dimmer switch or bulb. That way they can be turned down gradually throughout the night (or day) without shocking you with too much light in one go.
Also, if possible try spending an hour with only very dim lights, to fall asleep faster and easier! You won’t believe how this one affects your fall asleep process.
3 Take a warm bath or shower
A warm bath or shower relaxes your muscles and makes it easier for you to fall asleep.
When you’re done bathing, make sure to immediately get into bed and under the covers. This will help your body cool down quickly so that you can fall asleep faster.
If you’re someone who likes taking baths before bed, try setting a timer for 20 minutes. This will allow you to fall asleep faster, as well as give your body the time it needs to relax and wind down from its day.
In addition, make sure that if you fall asleep with wet hair that there is no draft in the room or outside of the window where you sleep – this can cause you to wake up as cold, wet hair makes you feel colder and more awake.
4 Create a bedtime routine
Create a bedtime routine to fall asleep faster.
It’s really easy for us humans to fall into bad sleeping habits, especially as we get older! But by creating a consistent and relaxing bedtime routine that you follow every day / night can do wonders on your sleep quality.
You fall asleep faster when you have consistent habits that prepare your body and mind to fall into sleep mode at nightfall.
Also try not doing anything too stimulating (tv, computer) at least one hour before bed. This way your mind can fall asleep easily and not be distracted by anything else or tempted to stay up all night on the internet!
Start winding down early every day of the week so that you fall asleep faster – no more late night cram sessions for exams (or marathon Netflix binges).
5 Use a weighted blanket
A weighted blanket can help you fall asleep faster.
Weighted blankets are exactly what they sound like – a blanket that is weighted down with materials to make it heavier. This extra weight helps the body feel more relaxed and calm, which in turn makes it easier for you to fall asleep fast.
If you’re someone who struggles to fall asleep, a weighted blanket is an easy way to relax your body and fall into sleep mode.
In addition, this type of blanket can help regulate sleep due to the extra weight on top of you as well as improve circulation which makes for healthier sleeping habits overall.
6 Put socks on
Putting socks on before bed can help you fall asleep faster.
Socks keep your feet warm, which in turn helps the rest of your body fall asleep faster.
If you’re someone who often has cold feet at night, wearing a pair of cozy socks to bed is a great way to fall asleep fast and easy.
Read also: Why do my socks come off at night?
7 Do some gentle exercise
Doing some gentle exercise before bed can help fall asleep faster.
Depending on your fitness level, choose an easy yoga pose or light stretching to do at night. This will relax your body and prepare for sleep so that you fall asleep faster than if you did nothing at all.
In addition, make sure not to pick anything too demanding for your exercise routine. You fall asleep faster when you have exercised earlier in the day, not at night or right before bed.
How can I fall asleep instantly?
There is no proven method to fall asleep absolutely instantly, but if you use the following technique, it will help you fall asleep within 2-5 minutes.
- First, relax your entire face. You may find that your jaw is tense. Make sure to conciously relax every muscle around your jaw.
- Let your shoulders fall and your hands drop to your sides. Release all the tension from your arms.
- Breathe deeply, then exhale and fully relax your ches.
- Next, relax your legs.
- Finally, relax your feet and toes.
- Now, imagine a relaxing scene and clear your mind. If your thoughts wander, just go back to your scene and clear your mind again.
This technique is based on progressive muscle relaxation, to help you if you have trouble falling asleep. There are those who even say that they can sleep sitting up by using this process.
What are the best sounds to fall asleep to?
There is no definitive answer to this question, as everyone falls asleep to different sounds. However, here are some of the best sounds to fall asleep to:
– The sound of waves crashing against the shore. You can read our post on why you sleep better at the beach.
– A gentle rainfall.
– Birds singing in the morning.
– The sound of a fireplace crackling and popping.
Choose whichever sound is most relaxing to you and fall asleep faster than ever!
You can also try white noise if you prefer a background sound that has no identifiable ‘sounds’ in it.
Alternatively, some people just like to fall asleep with the TV or radio turned on very low.
What exercises can I do to fall asleep faster?
Again, this depends on your fitness level. If you are new to exercise or have not been active in a while, start with light stretching or yoga poses. These will help relax the body and prepare for sleep.
If you are more active, try doing some gentle cardio exercises earlier in the day so that your body is tired by bedtime. Avoid doing any strenuous workouts right before bed as they will have the opposite effect and make it harder for you to fall asleep.
Remember, it is best to relax your body and prepare for sleep rather than working yourself up into a frenzy trying to fall asleep instantly. following these tips, you’ll fall asleep naturally and fast!
What is the 4-7-8 Sleep trick?
The 4-7-8 technique is a breathing exercise which is designed to slow down your heart rate, allow you to focus on your breathing, and help you fall asleep.
This technique gives an easy way to fall asleep now, without having to change your lifestyle or train yourself in any new sleep method.
- First, exhale completely from your mouth. Concentrate on making a whooshing noise as you breathe out.
- Next, close your mouth and inhale through your nose whilst counting to four (mentally counting).
- Then hold your breath for seven seconds.
- Finally, breathe out through your mouth for eight seconds.
The most important part of this is when you hold your breath for seven seconds. This slows the heartrate and allows the body to relax.
It’s normally suggested that when you first try this you do it for 3 or 4 breath cycles, and build up from there.
What helps adults sleep at night?
Difficulty falling asleep is a common problem amongst adults. Getting quality sleep is one of the main factors pointing to health, so it’s important that we all focus on getting a good night’s sleep.
There are several things you can try in order to promote sleep:
- Use an eye mask if the room is too light
- Listen to soothing music to help you relax
- Diffuse relaxing essential oils, like lavender oil
- Use incense to help you sleep
- Drink a herbal tea (see our article on the best teas for sleep)
- Reduce your caffeine intake throughout the day, and particularly don’t drink caffeine at least 6 hours before bed
- Practice gentle yoga to help induce sleep
You may also want to read our guide on how to stop sleeping through alarms.
Conclusion: Tips for Fast Sleeping
The best ways to fall asleep is not a one size fits all. It’s important that you find what works for you and your lifestyle, such as the 4-7-8 breathing trick or listening to soothing music before bed. If none of these tips work for you, it may be time to see a sleep specialist who can help identify any underlying causes behind your difficulty falling asleep at night. All in all, make sure you’re getting enough quality sleep and following some simple steps like using an eye mask when needed and avoiding caffeine late into the evening will ensure that fall asleep faster than ever!