Quality sleep is important for your overall health as it contributes to almost everybody’s function. You cannot focus on your work until you get proper sleep because your brain needs quality sleep. Once you learn about how to sleep fast, it can improve your mind game as well.
But many people are not able to get quality sleep because they have problems falling asleep. It is a common problem that does not let people sleep through the night as well.
A study revealed that poor sleep patterns can affect many parts of the body and brain, such as mood, memory, focusing, etc. Poor sleep also leaves negative effects on your biological functions.
But all we can do is try to choose the way to fall asleep fast. How?
Let’s find it in the next section.
Table of Contents
Tips To Fall Asleep Quickly
Now, you can sleep fast with the following tips:
1. Try the 4-7-8 Breathing Technique
Calmness and relaxation can help you fall asleep quickly. You can experience both calmness and relaxation with the 4-7-8 method that lets you unwind before bedtime. This technique involves breath control that is derived from yoga. It does not only benefit your sleep but also helps when you are stressed and feel anxiety.
How to Practice Breathing Methods?
You need to follow these steps:
- The first step is to place the tip of your tongue behind your upper teeth.
- You need to exhale through your mouth and try to make a sound like a whoosh.
- Now, close your mouth and inhale through your nose while counting 4 in your mind.
- Now, you need to hold your breath and count to 7 in mind.
- Time to open your mouth to exhale and again make the sound of whoosh.
- You can repeat this method again and again until you feel better. The ideal time is to repeat this method thrice.
It will promote relaxation and calmness.
2. Avoid Irregular Light Exposure
Both light and darkness influence your body in different ways. Light also affects the internal clock of your body that manages your wakefulness and also your sleep. When a person gets irregular exposure, it can disrupt the circadian rhythms which can make it harder to fall asleep.
Daylight sends a signal to your brain that you need to stay alert. Experts say that both artificial and natural light influence the alertness in your body and brain.
But the darkness, at night, makes you feel like you need to sleep. Darkness promotes melatonin production which is a crucial sleep hormone. It is produced in a small amount during the daytime.
You need to experience both daylight and darkness every day as it helps your body to function properly. Make sure that you get exposure to sunlight during the day and go for a complete blackout to sleep in the darkroom at night. Such tips can help you learn how to sleep fast in no time.
3. Avoid Checking Time at Night
You need to learn that it’s all about your mental game. When you wake up at night, avoid looking at the clock as it can disturb your sleep. You should not check your clock for what time it is or it can also leave you awake.
People with insomnia also experience this clock-watching habit that causes more anxiety and makes them less likely to fall asleep again.
4. Adjust the Temperature
Do you know about your body temperature while sleeping?
Well, your body cools down when you lie down but warms up when you leave the bed. Many people shared that they find it difficult to fall asleep in a warm room. So, you can set the thermostat to a cool temperature that can help you fall asleep.
You can also experience different temperatures to check which helps you the most. Some people also believe that taking a hot bath or shower before bed can help them to boost their sleep quality and sleep efficiency.
5. Follow a Proper Schedule
A proper sleep schedule can help to fall asleep faster. It tells your body that it’s time to sleep and when you should get up. This happens because of the body’s own regulatory system called the circadian rhythm.
You set your internal clock by going at the same time to bed and waking up at the same time every day.
The same routine makes it easy to fall asleep without any difficulty.
6. Practice Meditation
Stressing about something does not give you any solution but yes, it can disturb your sleep and also affect your overall health. You can meditate at home with yoga and exercise.
Yoga is very effective for your body as it promotes breathing patterns and also improves body movement that helps to deal with stress and tension.
You can meditate at home as it promotes melatonin levels and encourages your brain to get sleep.
7. Avoid DayTime Naps
People with insomnia feel sleepy during the daytime. But you should avoid daytime naps as they can lead to poor nighttime sleep quality.
People who take naps during the daytime find it difficult to fall asleep at night. But some studies do not support daytime naps’ effects on night sleep.
The other effective ways to get quality sleep include:
- Avoid using electronic devices late at night.
- Take essential oils aromatherapy that can help to fall asleep quickly.
- Limit intake of caffeine and drink before bed.
- Choose an ideal sleep position.
- Read something interesting and dreamy before bedtime.
- When you go to bed, remember the moments that make you happy as it will make it easy to fall asleep.
What You Should Do Exactly!
It is very frustrating to not fall asleep and stay awake for hours in your bed as it can also disturb your whole day’s mood. Poor sleep affects both your mental and physical health. If you learn tips on how to sleep fast and still find it difficult, consult the best physician to find out if it is insomnia or not.
