How to Fall Asleep Fast
How to Fall Asleep Fast: 20 Tips to Beat Insomnia
Insomnia is a very serious but fairly common disorder that affects a huge number of people. According to scientific research, more than 30% of adults experience such problems. For the most part, people report experiencing short-term problems with sleep. However, if you have trouble sleeping at night, the problem may be more serious than you think.
Do you get upset if you can't sleep? The fact is that it can lead to even worse consequences - an inability to fall asleep later on. It can lead to what's called a vicious cycle. How can you break it so that you can fall asleep comfortably and happily in the future?
One option is to try the so-called military method
Such a method is a special technique whose main method is muscle relaxation, visualization in your thoughts and breathing. Let's take a closer look at it so that you can fall asleep fast.
First of all, you should sit or lie on the bed and pay attention to the complete relaxation of the muscles of your body. Start with your face. Start by tensing your muscles as much as you can. Then try to relax as much as possible. To do this, start taking very deep breaths, which will help you calm down.
This should be done until you feel completely relaxed and calm. As difficult as it may seem, we recommend that you remove all thoughts that you have from your mind for at least 10 seconds. Once you return to your usual state, it is worth imagining a beautiful place - for example, a beautiful seashore or a gorgeous lake. Imagine yourself lying in a hammock and swaying slowly in it. The room must be completely dark. If you fail, try again not to think for 10 seconds and just repeat to yourself the same phrase "no need to think, no need to think, no need to think".
Try the so-called 4-7-8 method
The method that we are going to tell you about has been known for quite a long time and is called the 4-7-8. This method is based on a traditional yoga technique called pranayama. This technique will allow you to calm down, concentrate on your inner world and relieve the feeling of anxiety and inner restlessness as quickly as possible. And, of course, it will allow you to fall asleep faster. Here it is very important for you to focus on a simple counting. This is a wonderful way that will allow you not only to fall asleep, but also to relax as much as possible. We will now tell you about it in more detail. First of all, you need to lie down, take as comfortable a position as possible and relax as much as you can. Put your tongue behind your front teeth, resting on the roof of your mouth. Slowly exhale all the air through your mouth so that you feel your lungs emptying on a physical level. Next you need to inhale the air for 4 seconds, hold your breath for 7 seconds, and then exhale, but for 8 seconds. Such a procedure should be repeated at least four times.
Try to Stay Awake
You will probably be very surprised when you hear from us about this technique, how to fall asleep faster, but it works! In order to fall asleep as quickly as possible, you have to try hard not to fall asleep. Strange as it may seem, one fear begins to displace the other. That is, you try not to fall asleep and this at times reduces your irritation and anxiety associated with trying to fall asleep. Here it is important to understand that falling asleep is an unconscious and involuntary process. By trying not to fall asleep fast, you switch your brain to another task and have the most effective way of reducing your anxiety about not being able to doze off.
Turn down the volume of your tech as much as possible
Modern technology is gaining momentum very quickly. Nowadays, it is impossible to imagine falling asleep fast without watching movies at bedtime. Yes, we've probably heard that watching movies and sitting up at night watching TV is bad for you and it won't help you fall asleep faster. The reason for this is the specific blue light, which can help you wake up in the morning to an invigorating cup of coffee, but can seriously interfere with your ability to fall asleep before bedtime.
It is wise to consider whether you can completely part with all of your devices in order to fall asleep fast. Try listening to soothing music an hour before you go to sleep, and listening to quiet posts. At the same time, take the light away from you and just listen to it to fall asleep faster.
Don't worry if you do not know how to fall asleep in 10 seconds
How likely do you think you are to fall asleep instantly? That's right, it's very low! The fact is that the transition from being awake to falling asleep is a process, not a matter of seconds. And that process is not a flick of a switch that happens instantly. Instead of waiting for a miracle from nature that won't happen, and to think all the time about how to fall asleep quick, we recommend that you start preparing for bed about an hour before you plan to fall asleep. In order to sleep comfortably and enjoyably through the night, you should create an optimal and favorable environment in your bedroom - dim the lights, relax your body and think about something good.
It is worth trying the so-called autogenic training, which is a great way to fall asleep faster
What is autogenic training? It is a special method of relaxation that was invented by the famous German psychiatrist Johann Heinrich Schultz. This amazing technique was for fast falling asleep based on special techniques of hypnosis. This methodology involves a whole series of affirmations that involve the creation of a certain calming effect for your nervous system. Now we will tell you about how to get sleep faster with the help of such a technique.
Lie back comfortably and concentrate carefully on your breathing. Repeat the same phrase, "I am perfectly calm. After that you should focus all your attention on your hands. Once you are focused on it, it is necessary to repeat "My hands are very heavy" and "I am absolutely calm" at least six times. After that, it is necessary to focus all your attention on your feet and repeat the following phrases at least six times: "I am absolutely calm" and "My feet are very heavy. From there, the technique does not change. Alternately shift your attention to different parts of the body. These are the abdomen, forehead, heart, and heels. Repeat the same thing over and over with each part of the body. As soon as you realize that you start to gradually fall asleep and relax, all this relaxation should be transferred to the whole body. Your body should feel relaxed and warm in order for you to sleep faster. Such actions should be repeated over and over again. Do not worry if you do not fall asleep the first time. This technique will not tell you how to sleep fast in five minutes. You can fall asleep with it if you practice it and repeat it over and over again.
Doing a Body Scan is one of the tips on how to fall asleep quickly
How to asleep fast using body scan? Of course, such a term may seem a little strange to you. However, this technique is nothing more than a simple relaxation technique that can be performed before bed in order to fall asleep faster. It is one of the best ways for sleeping faster. So what is a body scan? It is a special methodology by which you can check yourself and your body. It is done to pay attention to and focus on every part of the body.
This technique is very similar to one of the ways falling asleep faster we described to you earlier. The method we're telling you about is called the military method. Here you focus on the same area of the body, one at a time. You do this until you feel complete physical relaxation. However, this technique should be used at a very slow pace. You should spend 10 to 20 minutes on each part of the body. Do this until you reach the very tips of your fingers.
It is worth lying down in a pleasant and comfortable position. The technique should start with the head. First of all, you should focus on one area of the body. Concentrate on it until it becomes completely relaxed. Then go to the shoulders and concentrate on them again for 10-20 minutes. Then concentrate on the right side of the body. Then logically follow the left side after the right side is completely relaxed. After 10-15 minutes check how completely relaxed your body is. This is one of the tips to falling asleep quickly.
In order to fall fast asleep Take A Warm Bath or Shower
Such a remedy as a warm bath has been known for a very long time and is a great option to relieve stress after a hard day's work and to prepare for sleep. How to get a sleep fast after a warm bath? You will be surprised to learn that a warm bath or shower helps you fall asleep more than 30% faster. Try this option if you can't fall asleep after trying for a long time. Take a warm bath or stand under the shower - it will allow you to relax, wash away your negative emotions and fall asleep peacefully.
Falling asleep tips - Do Progressive Muscle Relaxation
Just like a body scan, this methodology suggests that we turn our attention and focus on a variety of areas of the body. This is done in order to bring your body into a relaxed state and prepare you well for sleep. However, there is an important and somewhat controversial factor to consider here in order to take advantage of this technique in order to fall asleep faster. With this method, various muscle groups should be tensed first and only then will they be able to relax.
How to fall asleep with Muscle Relaxation?
To begin, raise your eyebrows so that you can tense your facial muscles as much as possible. When you do this, focus your attention as much as possible on releasing the tension from your temples. The next recommendation is to squeeze your eyes and then relax them as much as possible. Try to concentrate on the way your eyelids slowly descend over your eyes. As strange as it sounds, the next thing to do is to smile. This is done to release the tension in your cheeks and your jaw. Then relax your facial muscles as much as possible to see how they interact with your face. All of these movements should be repeated with the rest of your body. Finish with your legs. By this point you should be as relaxed as possible. From there, you should lie in a relaxed position until you can fall asleep.
Falling asleep faster with Meditation Before Bed
Many of us have heard over and over again that meditation is a great way to relax and a wonderful way to overcome insomnia. However, not all of us have practiced it. So, how does meditation work to relieve insomnia? In fact, the mechanism is quite simple. When you meditate, you get rid of negative thoughts, stop spinning around in your head and as if you are clearing your body and mind of what worries and bothers you. Meditation is a great way to get back into the moment. Try this wonderful method and you won't regret it!
Tips for falling asleep with meditation:
The first thing to do is to lie down or sit down and get as comfortable a position as possible. Then close your eyes and start breathing as slowly as possible. Try to banish from your head all your thoughts, both negative and positive. if you can't, you can slowly repeat to yourself - don't think! Another option to free your head is to focus as much as possible on your breathing. Five minutes will be enough for beginners, and once you start to succeed, you can safely increase this time.
Tips to falling asleep while you Practice Imagery
What is imagery? It is a kind of mental exercise that you can do to come to a state of peace. In order for your imagination to work better, you should dive into your past for a moment and recreate that image with precision. This exercise is not just an opportunity to delve into your pleasant past. It engages your brain on a neural level and allows you to focus on one thing, sweeping away all other thoughts. It is as if you are freeing your brain and letting it go into a state of peace and relaxation that will allow you to fall asleep sooner.
Quick tips to fall asleep: it is worth avoiding caffeine at least six hours before you go to bed
Many people have long known that caffeine is a great stimulant for your nervous system so that you can wake up feeling awake and rested. Nevertheless, it is necessary to remember that drinking coffee at night will contribute to a sleepless night. Let's understand in more detail: how long before you go to bed, you should refrain from drinking a cup of coffee?
Numerous studies have shown that caffeine can significantly affect your quality of sleep if you drink it less than six hours before bedtime. Thus, if you normally go to bed at 12 a.m., you should drink your last cup of coffee at 6 p.m. at the latest.
However, this does not mean that you should not drink any beverages before bedtime. We recommend that you choose beverages that do not contain caffeine (such as tea with molasses, lavender or chamomile) in order to enjoy a delicious drink before going to bed and to fall asleep faster.
Fall asleep tips: Create a bedtime routine
If you follow a certain daily routine, it will help you adjust your internal clock. How, you ask? It's actually brilliantly simple. Your bedtime routine should be structured. For example, you play your playlist two hours before bedtime and take a warm bath an hour before bedtime. Try it, it works!
There is no specially designed and unique sleeping regime. Everyone chooses it for themselves according to their biological clock, habits and type of activity. If you stick to the simple rules and observe your nighttime rituals, your body will thank you and you will sleep comfortably and peacefully every night.
Way to fall asleep fast: the temperature in your bedroom should not be high
Do you ever find that, no matter how well you sleep, you keep trying to lie down on the part of the pillow that feels least heated by your body? Of course, this may seem strange - after all, many people often associate warmth with comfort and peace. However, numerous studies show that it is still best to sleep in a cool room.
Scientific studies tell us that the optimal temperature is not more than 67 degrees Fahrenheit. Don't be surprised because you may find this temperature too cold during the day. However, at night it would be optimal because your body temperature drops at night when you sleep. While you sleep, it is most comfortable when your room temperature matches your body temperature.
How to sleep fast? Try dimming the light with a glow lamp.
When you use the dim light as much as possible, you give certain signals to your body. In order to relax and prepare for sleep, you should simply turn on the yellow light. For optimal results, it's a good idea to start dimming the lights as soon as you have eaten dinner. Gradually your body will prepare itself to fall asleep and sleep through the night in peace and tranquility.
How to fall fast asleep? Do Yoga before bed.
It's normal that in our hectic world, you won't always feel completely relaxed. Your brain and body need a kind of reset. Try doing some yoga before bed. Yoga exercises are a workout that allows you to fully feel your body and feel relaxed. Numerous studies show that people with insomnia can cope with this unpleasant fact just by practicing yoga before bedtime.
Yoga exercises are a great way to relax, promote calm and deep breathing, and relax your muscles completely. Think about it well the next time you can't sleep. Uncomplicated baby or happy baby poses will help you rest and relax, even if you don't believe it.
How to fall asleep quickly: Put Socks On
There are times when you have trouble falling asleep and you can't figure out what's causing it. In this case, it's a good idea to check the temperature of your feet. Numerous studies have shown that a low temperature in your feet contributes to the constriction of your blood vessels in this situation. This fact naturally leads to a decrease in blood circulation. This sends a signal to your brain that you do not need to sleep now.
The solution is very simple. All you have to do is put on a pair of warm socks at night. This will help to dilate your blood vessels and improve blood flow. Such a process will help send signals to your brain that it is time for a comfortable and sweet sleep.
Tips on how to fall asleep: Take a Walk
If you can't sit still at night, don't be upset. A great solution is to take a night walk. It seems counterintuitive, but it works. If you can't sleep, just get up and move to a different place, like another room. This will help you to switch to something else and not get too caught up in your own head. This way you won't be constantly thinking about the fact that you can't fall asleep.
It is possible that even after you follow our recommendations, you may not be able to fall asleep right away. Try walking around the apartment some more, or take a short night walk for 5-10 minutes if you live in a safe place. However, you should not engage in physical exertion and overexert yourself. You are also advised to avoid bright lights.
How to fall asleep easily: Use a weighted blanket
In order to sleep soundly and comfortably throughout the night, weighted blankets should be considered. These blankets are used as a special form of therapy. The therapeutic effect is achieved by a certain amount of pressure that the blanket exerts on the human body. This creates a certain calming effect and is excellent for stimulating the production of the hormone serotonin in the human brain. Researchers have determined the optimal weight for such a blanket to be about 10% of your body weight. Such a blanket exerts enough pressure so that you can best relax and prepare yourself for a restful and comfortable sleep.
You can use such a blanket both before you go to sleep and throughout the night. No matter how much or when you use it, your body is sure to thank you and your quality of sleep will improve manifold.
How to fall asleep tips: Turn off the Clock
What should you do if you follow all of our advice and still can't sleep? It's simple - stop looking at your watch every five minutes! If you can't get your mind off it, put it in a hard-to-reach place so that you simply don't have a chance to look at it all the time.
In addition to the above, it is worth paying attention to your phone. It's not a good idea to hang out on it before you go to sleep. If you are afraid to miss an important call in the morning or set an alarm on it, we strongly recommend you to turn it face down. This way you will not be disturbed by the light from the screen and the temptation to browse Facebook or Instagram or to look at the clock unnecessarily will be much less.
In conclusion, I would like to remind you that people spend at least one third of their lives sleeping. However, if you constantly struggle to fall asleep, your anxiety will do you no good. Instead of always thinking the same thing about not being able to fall asleep, it is better to use the tools we offer: muscle relaxation, keeping the light low, and buying a quality supportive mattress and bedding. Bedding, pillows and a quality mattress for every taste and color you can buy in our online store.