How To Fall Asleep Faster
How To Fall Asleep Faster
Sleep is incredibly important to your health and overall well-being. A good night's rest helps your body and brain function at peak capacity and keeps your hormones in proper balance. On the contrary, a poor night of sleep can negatively impact your learning, memory, emotions, and even slow down your metabolism. Here are our favorite tips for how to fall asleep faster and also how you can stay asleep longer.
1. Notice Your Bedroom Temperature
Your body temperature lowers when you lie down and increases (warms up) when you get up. If your bedroom temperature is not cold enough, studies show that you may have a difficult time falling asleep as fast as you may like. Setting the temperature to a moderate temperature of 66-72°F may help. Taking a warm shower or bath can help speed up the body's temperature changes which then send a signal to your brain to go to sleep.
Multiple studies have confirmed that taking a hot shower before bed can improve sleep quality and sleep efficiency. If you want to fall asleep faster set your bedroom temperature to a cool environment and get into the shower before bed.
2. Consider Taking Supplements For Sleep
Supplements for sleep can help support the body's circadian rhythm, also known as your sleep/wake cycle. Many of the sleep support supplements on the market today, however, have much more melatonin than your body actually needs. Easy Sleep supplement is different—it's formulated with an optimal 2.5 mg dose of melatonin and stress and anxiety-relieving botanicals like valerian root extract, L-theanine, and passionflower so you can fall asleep easily and wake up feeling refreshed without next day grogginess. You can shop Easy Sleep supplements here.
3. Get On A Sleep Schedule
Lots of people have reported falling asleep faster and staying asleep longer when on a strict sleep schedule. This means that each night you go to bed at the same time and each day you wake up at the same time too.
One of the reasons so many people find this to be helpful in allowing them to fall asleep faster can be attributed to your circadian rhythm. This is your body's internal clock which enables you to feel awake and alert during the day but sleepy at night. Waking up and going to bed at the same times each and every day can help your internal clock (your circadian rhythm) keep a regular schedule. Once you find the sleep and wake times that work for you you'll find it easier to fall asleep and waking up won't seem to be as difficult as it once was either.
4. Use Different Breathing Techniques
There are quite a few different breathing techniques you can use to help you fall asleep faster and even stay asleep longer. One technique particularly helpful was developed by Dr. Andrew Weil and is called the 4-7-8 breathing method. This can promote calmness and relaxation before bed.
The 4-7-8 breathing method is based on breath control techniques adopted from yoga, and it consists of a breathing pattern that relaxes the nervous system. This can be particularly useful whenever you feel anxious or stressed. Below are the steps to the 4-7-8 breathing method.
1. Place the tip of your tongue behind your front upper teeth
2. Inhale through your nose and exhale completely through your mouth
3. Close your mouth, inhale through your nose while in your head counting to 4.
4. Now, hold your breath and in your head, count to 7.
5. Open your mouth, exhale completely, and in your head count to 8.
6. Do this three to five more times.
5. Have Clean Sheets To Fall Asleep Faster
Want to fall asleep faster? Make sure your sheets are clean, your bedding isn't all over the place, and your bed is ready to be slept in. Oddly enough, "sleep hygiene" is often overlooked. It can incredibly difficult to fall asleep if your sheets are itchy, there is dust all over your bedroom, and you feel gross laying in your own bed.
Each morning, make your bed and each week you should throughly clean your room and wash your bedding. Doing this on a consistent basis will help you fall asleep faster and you may notice your sleep quality improve as well.
6. Listen To Relaxing Sleep Music
Listening to relaxing sleep music before bed can be a powerful way to improve sleep quality and duration. There are many sounds to help you sleep. You can listen to 8 relaxing sounds to help you sleep here.
Studies show that nature sounds activate the parasympathetic nervous system, which can lower your heart rate and bring about other physiological changes as well that can help you fall asleep faster.
7. Avoid Blue Light Before Bed
Using your electronic devices before bed can be terrible for sleep. Studies show that watching TV, scrolling through social media, or playing video games before bed can make it much more difficult to fall asleep. This is because electronic devices emit blue light which can suppress melatonin.
Melatonin is a hormone naturally made by your body and is produced in the brain by the pineal gland. Melatonin is known as the "sleep hormone" because having and maintaining high levels of it can help you fall and stay asleep.
If you want to fall asleep faster we strongly urge you to disengage from your electronic devices before bed. If you do use your devices late in the evening consider blocking the blue light with either eyeglasses or a screen filter on your iPhone or Android.
8. Write Before Bed
Many people have trouble falling asleep because they struggle to turn their minds off and their thoughts keep running in circles. This can be a self perpetuating cycle that can lead to stress and anxiety. Research suggests that writing down your thoughts and what you have to do tomorrow can help you fall asleep faster and interestingly enough, stay asleep longer.
For example, a study of 41 college students found that writing down your thoughts before bed, resulted in less stress, reduced anxiety levels, and improved sleep quality and duration. This study has been replicated numerous times with similar results.
9. Best Positions For Sleeping
Being able to fall asleep largely depends on being able to get comfortable at night. Three of the most popular sleeping positions include:
- Back
- Stomach
- Side
It used to be believed that back sleepers had the highest quality of sleep, however, research now shows that isn't the case. Sleeping on your back can lead to blocked airways, sleep apnea, and snoring. One of the best positions for sleeping may actually be sleeping on your side for it is linked to high-quality and restorative sleep.
10. Make Exercise A Priority
Exercise during the day is often associated with a healthy night of sleep. Physical activity can increase the duration of sleep and improve sleep quality by boosting the production of serotonin in the brain and decreasing levels of cortisol—also known as the stress hormone.
There is a happy medium, however, as excessive training can be linked to poor sleep quality whereas moderate-intensity exercise is associated with significant improvements in sleep quality and duration.
Research shows that the time of day when you exercise is also important. To fall asleep faster at night, working out in the morning as opposed to late in the day appears to be the better option. If you find it difficult to get into the gym, that is okay. You can get moving with activities like:
- Running
- Biking
- Walking
- Tennis
- Basketball
11. Limit Caffeine Late In The Evening
Caffeine is found in some of the most popular drinks in the world. It can also be found in popular food items as well. This includes:
- Chocolate
- Coffee
- Tea
- Sodas
- Energy drinks
Caffeine can have a negative effect on your sleep quality making it much more difficult to fall asleep. Although every person is different, it is generally recommended that you refrain from consuming caffeine at least 6 hours before bedtime. Rather that opting for a caffeinated beverage try something soothing like a cup of chamomile tea or even just water. Eliminating caffeine from your nighttime routine is a simple way to improve your sleep quality.
12. Stop Looking At Your Clock
When you find yourself up in bed unable to fall asleep, it is paramount that you refrain from looking at your clock. Clock-watching is common among individuals with insomnia.
Furthermore, waking up on a regular basis in the middle of night may cause your body to sink into a routine. If you wake up in the middle of night and find yourself unable to fall back asleep don't panic. Take a deep breath, and follow the steps outlined above. Oftentimes a sleep supplement that supports your body's circadian rhythm like Easy Sleep can help you sleep through the night.
Nonetheless, if possible remove all clocks from your room so you are not tempted to clock-watch when you wake up.
How To Fall Asleep Faster Summary
Sleep is incredibly important to your health and overall well-being. A good night's rest helps your body and brain function at peak capacity and keeps your hormones in proper balance. As a recap, below are our favorite tips to help you fall asleep faster.
1. Notice Your Bedroom Temperature
2. Consider Taking Supplements For Sleep
3. Get On A Sleep Schedule
4. Use Different Breathing Techniques
5. Have Clean Sheets To Fall Asleep Faster
6. Listen To Relaxing Sleep Music
7. Avoid Blue Light Before Bed
8. Write Before Bed
9. Best Positions For Sleeping
10. Make Exercise A Priority
11. Limit Caffeine Late In The Evening
12. Stop Looking At Your Clock
For more tips on what to do when you can't sleep you can see here. For an all-natural sleep supplement that supports your sleep/wake cycle you can shop Easy Sleep. Sleep is an incredibly important biological process that we all need to prioritize. In order to feel and look your best you should prioritize getting 7-9 hours of sleep each night.
Frequently Asked Questions On How To Fall Asleep Faster
Q: How can I fall asleep instantly?
A: There are many things you can do to fall asleep faster. For one, make sure you have clean sheets and have showered before getting into bed.
Q: How long can you go without sleep?
A: The longest recorded time without sleep is approximately 264 hours, or roughly 11 consecutive days. Although it's unclear exactly how long humans can survive without sleep, it isn't long before the effects of sleep deprivation start to show. After only three or four nights without sleep, you begin to hallucinate
Q: Can I force myself to sleep?
A: You can't really force yourself to sleep. In fact, that may be one of the worst things you can do. If you want to fall asleep faster please follow the tips outlined above and remember good "sleep hygiene."
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