So, you want to learn how to fall asleep fast? That's the first step. Let's get started!
How To Fall Asleep Fast?
Sleep on your side, with a pillow under your head and another one between your knees. This will help keep the spine aligned and prevent back pain.
Avoid drinking alcohol close to bedtime, as it can make you restless in night.
Don't eat too much before going to sleep; it's better to have a light snack (like nuts) than a full meal that will sit heavily in your stomach while you're trying to fall asleep.
The Military Method
The military method is one of the most popular ways to fall asleep fast.
It's so effective because it teaches you how to relax your body, which then helps you get into a deep sleep faster.
To do it:
Breathe in through your nose for 4 seconds.
Hold your breath for 7 seconds.
Breathe out through your mouth for 8 seconds (make sure that both sides of the chest rise). Repeat this cycle 3 times before going to bed if possible!
Progressive Muscle Relaxation (PMR)
Progressive muscle relaxation (PMR) is a technique that you can use to relax your whole body. It involves tensing and relaxing each major muscle group in turn, from head to toe.
Lie on your back with your arms at your sides, legs uncrossed and feet flat on the floor.
Close your eyes and focus on breathing slowly and deeply for several minutes until you feel relaxed enough that it doesn't matter how much time passes between breaths or even whether or not they happen at all (this stage is called "no thought").
4-7-8 Breathing Method
The 4-7-8 breathing method is a simple way to relax your body, calm your mind and fall asleep faster. To do it:
- Breathe in through your nose for a count of four.
- Hold your breath for seven seconds (not too long!).
- Exhale through pursed lips, making a whoosh sound while doing so for eight seconds (again, not too long). Repeat this cycle three times; you should be able to feel yourself relaxing with each repetition.
Acupressure
Acupressure is an ancient Chinese technique for healing. It involves applying pressure to certain points on your body, which can help relax you and make you feel more sleepy.
You can use acupressure to help fall asleep faster by pressing these three points:
- The first point is located in the center of your palm, between where the thumb meets the index finger and below that crease (between where your palm connects with the wrist). Press gently but firmly into this area until it hurts a little bit--this should take about one minute total.
- The second point is located on either side of each collarbone just below where it meets up with your neck; press firmly into both sides at once until they're sore--about two minutes total should do it!
- Finally, another great spot for relaxing tension headaches is behind each earlobe; apply pressure here until tingling sensations begin running down into both shoulders--about one minute per side should be sufficient."
Music
Music is a great way to fall asleep faster and stay asleep. It can help you relax, reduce stress and anxiety, and even improve the quality of your sleep.
Practice, yoga, meditation or mindfulness
Mindfulness is the practice of being present and aware. It's not just about being mindful of your surroundings, but also of your emotions and thoughts in the moment.
Mindfulness means being fully present, aware of where you are, what you're doing, and how you feel--without judgment or criticism. You can practice mindfulness by taking five minutes each day to sit quietly with eyes closed and focus on your breathing.
Aromatherapy
Aromatherapy is a great way to fall asleep fast. The smell of lavender, chamomile, and rosemary can aid in relaxation and help you get into the right mindset for bedtime. If you don't have an essential oil diffuser already, invest in one! They're inexpensive and easy to use.
Supplements
The following supplements may help you fall asleep:
Melatonin. This hormone, which your body produces on its own, regulates your circadian rhythm and helps you sleep at night. If you're having trouble falling asleep, try taking 1-3 mg of melatonin about 30 minutes before bedtime (you can also get it in supplement form).
L-Theanine. This amino acid has been shown to improve relaxation without causing drowsiness or impairing mental performance the next day. It's safe for most people when taken at doses of 100 mg or less per day; however, talk with your doctor if you have any pre-existing medical conditions before starting any new supplement regimen--especially one that includes this particular substance!
Turn Off Screens
The blue light emitted by screens can suppress melatonin levels, which makes it harder to fall asleep.
Use a blue light filter on your phone and computer. You can download apps that will automatically turn the screen to black when it's time for bedtime, or use one of those f.lux-style apps that change the color temperature of your screen at sunset and sunrise (or manually set it).
Turn off all devices in the bedroom--including TVs! The light coming off TVs is particularly bad for sleep quality because it's so bright, as well as stimulating to our brains' natural circadian rhythms, making us more alert when we should be relaxing into slumber.
Take a Hot Shower
When the time comes to go to bed, you may find that you're still wide awake. If this is the case, try taking a hot shower or bath before going to sleep. The heat from the water can help relax muscles and allow them to unwind more easily so that they can fall asleep faster.
Other TIPS for Better Sleep
Relax before bed. If you're stressed or anxious, it's hard to fall asleep quickly. Try taking a bath or reading a book for an hour before bedtime to help calm down.
Don't sleep on a full stomach. Eating too much can make it difficult for you to fall asleep, so try eating earlier in the evening rather than right before going to bed.
Don't drink caffeine after 2pm (or at all if possible). Caffeine stays in our bodies for up to 12 hours so even if we drink coffee early in the morning there still may be some left over by the end of our day!
Conclusion
So, what have we learned? Well, there are many different ways to fall asleep fast and one method may not work for everyone. The most important thing is to find what works best for you. If you want to try one of these techniques but are unsure how effective it will be, start small with a few minutes at first before increasing the amount of time spent focused on relaxation techniques or meditation exercises each day until they become second nature!
