10 ways to help you fall asleep faster, no more sleepless nights after reading these life hacks!
1. lower the room temperature
Your body temperature changes as you fall asleep. Core temperature decreases, while the temperature of your hands and feet increases. If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–75°F (15–23°C) could help. Individual preferences will vary, so find the temperature that works best for you. Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can help send a signal to your brain to go to sleep.
2. Use the “4-7-8” Breathing Method
The “4-7-8” method is a simple but powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed. It consists of a breathing pattern that relaxes the nervous system. It can be practiced anytime you feel anxious or stressed.
Here are the steps:
- First, place the tip of your tongue behind your upper front teeth.
- Exhale completely through your mouth and make a whoosh sound.
- Close your mouth and inhale through your nose while mentally counting to four.
- Hold your breath and mentally count to seven.
- Open your mouth and exhale completely, making a whoosh sound and mentally counting to eight.
- Repeat this cycle at least three more times.
This technique can relax you and help you fall asleep quickly.
Many people find that setting a sleep schedule helps them fall asleep easier. Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night. Waking up and going to bed at the same times each day 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. It is also important to get seven to nine hours of sleep each night. This has been shown to be the optimal sleep duration for adults. Lastly, give yourself 30 minutes to an hour to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep.
4. Practice Yoga, Meditation and Mindfulness
Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body. Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved. Lastly, mindfulness may help you maintain focus on the present and worry less while falling asleep.
5. Turn Off All Electronics
Using electronic devices late at night is terrible for sleep. Watching TV, playing video games, using a mobile phone and social networking can make it significantly harder for you to fall and stay asleep. It is recommended that you disconnect all electronics and put away computers and mobile phones so you can ensure a quiet place, free of distractions. You will be able to fall asleep much faster.
6. Limit Caffeine and Drink a Soothing Beverage
Unfortunately, caffeine can have disastrous effects on your sleep. Although the effects of caffeine vary from person to person, it is recommended that you refrain from consuming caffeine at least six hours before bedtime. Instead, you could drink soothing tea like chamomile tea, which has been shown to promote sleep and relaxation.
7. Focus on Trying to Stay Awake
It is believed that if you go to bed and try to force yourself to fall asleep, your chances of succeeding drop dramatically. Instead, you can try “paradoxical intention.” This technique recommends trying to stay awake instead of forcing yourself to sleep. This technique is based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and snoozing off.
8. Visualize Things That Make You Happy
Instead of lying in bed worrying and thinking about stressful things, visualize a place that makes you feel happy and calm. 41 participants suffering from insomnia were able to fall asleep faster after they were instructed to use an “imaginary distraction”
9. exercise during the day
Physical activity is often considered beneficial to healthy sleep. Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone. However, it is important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep.
10. Watch What and When You Eat
It seems that the food you eat before bed may affect your sleep. For example, research has shown that high-carb meals may be detrimental to a good night’s rest. A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it will not be restful sleep. Instead, high-fat meals could promote a deeper and more restful sleep.