20 Effective Ways to Fall Asleep Fast

Introduction:

A good night's sleep is very important for the body's normal functioning. When a baby is born, they sleep for 12 to 15 hours, but as humans age, getting and staying asleep for six to seven hours becomes challenging. Recent research suggests that people who do not get seven to nine hours of sleep face many mental and physical problems later in life.

What Are the Benefits of Getting Proper Sleep?

Following are the benefits of proper sleep -

• Slows the degenerative process of the musculoskeletal and neurological system.

• Helps detox the body.

• Improves concentration, memory, and efficacy.

• Helps boost the immune system.

• Promotes the proper functioning of the circulatory system.

• Helps in the healing of minor injuries by inducing endorphins and encephalin, which are natural painkillers.

• Facilitates proper calcification of bones.

• Decreases the incidence of mental illnesses.

How to Fall Asleep Fast?

To help you fall asleep as fast as possible, here are some methods that you can try:

1) The Military Method

This method was used to help pilots fall asleep in two minutes or less. It might take some time to master, but it was found to be effective. The steps involved are:

• Individuals should relax their face, muscles in the mouth, legs, thighs, and calves, and let their hands drop to the side to release tension from their shoulders.

• They should try relaxing their chest by exhaling and clearing their mind by imagining something peaceful for ten seconds.

• If they are still not relaxed, repeat the words "do not think" for ten seconds. You should fall asleep.

2) 4-7-8 Breathing Method

This breathing method helps an individual to relax, which can also be used when an individual is anxious or stressed. The steps are:

• By placing the tip of the tongue behind the upper front teeth, exhale through your mouth, making a whoosh sound.

• Then, while mentally counting to four, close the mouth and inhale through the nose.

• Count to seven while holding your breath, and while counting to eight, exhale through your mouth while making a whoosh sound.

• Repeat this at least three times.

3) Stick to a Schedule

It is training for the body to get up and sleep at the same time every day. This makes the body's internal clock alert during the day and sleepy at night. Make it a habit to sleep for seven to eight hours every day.

4) Keep the Room Cool

Keeping the windows of the room open or maintaining the temperature of the room around 23 ℃ helps to fall asleep. As a person falls asleep, the core temperature decreases, and the temperature of their hands and feet increases, which might make getting sleep difficult when the room is hot. Taking a hot shower before going to bed also helps.

5) Yoga and Meditation

Studies show that people who perform yoga, meditation, and breathing exercises are better sleepers than people who do not. Yoga and meditation help a person relax and calm their nerves. Meditation also increases levels of melatonin, which is a hormone that regulates the sleep-wake cycle.

6) Avoid Taking Naps During the Day

It is commonly seen that people who suffer from insomnia tend to sleep during the day as they feel tired and sleepy. The longer naps they take during the day, the harder they will find it to fall asleep during the night. So fight the urge to take a nap during the day.

7) Avoid Using All Electronic Devices Before Sleep

Avoid watching television or playing video games, or using tablets, phones, and other gadgets for half an hour before you go to bed. Avoid watching television in bed. Switch off all electronic devices and place them away from the bed, as the light from these devices can interfere with your sleep.

8) Avoid Caffeinated Beverages in the Evening

Avoid drinking coffee and all other beverages that contain caffeine for at least six hours before you go to bed. Instead, try drinking herbal tea like chamomile and hibiscus, which help to relax and promote sleep.

9) Avoid Clock-Watching

If a person keeps getting up in the middle of their sleep or is not able to sleep at all, avoid looking at the watch. Patients suffering from insomnia are known to get anxious and more stressed when they look at the clock and realize how late it is, which makes things worse.

10) Try Not to Eat a Heavy Dinner

Consuming high-carbohydrate and low-fat for dinner might affect the quality of sleep. It has been seen that consuming a high-carbohydrate meal results in disturbed sleep. At the same time, it has been noticed that consuming a high-fat meal promotes deep and restful sleep.

11) Exercise

People who exercise daily are known to sleep better. But low-intensity workout in the morning is more effective than high-intensity workouts in the evenings. Exercise reduces the levels of cortisol (stress hormone) and increases the levels of serotonin, which is necessary for good psychological health.

12) Get a Comfortable Mattress and Bedding

The quality and depth of sleep are remarkably improved if a person uses a comfortable mattress and bedding. Get orthopedic pillows that perfectly fit the curve of the neck, and use a medium-firm mattress.

13) Aromatherapy

Aromatherapy is the use of essential oils to relax the body. Many studies have shown aromatherapy to improve the quality of sleep. Lavender and damask rose are commonly used to promote sleep.

14) Think About a Calm and Soothing Place

If a person may find that their brain is hyperactive, then try to visualize things and places that calm them down. To relax, they can think about waterfalls, greenery, mountains, etc.

15) Sleep-Enhancing Supplements

Supplements that enhance sleep-promoting hormones are found to be helpful. The supplements include Magnesium, 5-HTP (5-Hydroxytryptophan), Melatonin, Theanine, and Gamma-aminobutyric acid (GABA).

16) Turning off the Lights

Turn off all lights and electronic devices at night. The pineal gland in the brain releases melatonin when it is dark, which is a hormone that induces sleep. This hormone sends signals to the brain that it is time to sleep.

17) Listening to Relaxing Music

This might not work for everyone. If you find that listening to relaxing music before going to bed helps, then do it. Some people find listening to music too stimulating, which can result in anxiety and sleeplessness.

18) Emptying Your Bladder Before Bed

Many people find it difficult to fall back asleep after getting up in the middle of the night to pee. So it is a good idea to use the toilet before bed. But if a person gets up multiple times to empty their bladder at night, it might be a sign of urinary tract infection or diabetes.

19) Avoid Alcohol

Drinking large amounts of alcohol at night is not a good idea. It makes people restless and nauseous, which can interfere with sleep.

20) Sleeping Position

A proper and comfortable sleep position is essential for a good night's sleep. Find a comfortable position and sleep, as it will prevent frequently changing positions and disturbing sleep. Sleeping on the side is considered to be the most comfortable position.

Conclusion:

Some other things that a person can try are reading a novel and acupressure. Difficulty sleeping might be frustrating and can affect mental and physical health. If a person still finds it difficult to sleep even after trying everything, consult a sleep medicine physician.