You come home from work feeling very tired. All you want to do is to sleep and get some good rest.
So, you take a shower, prepare what you need for the next day of work, eat, and soon after, retire for bed.
But there is a problem!
When you get there, you can’t seem to fall asleep immediately. You toss and turn, trying to find a good sleeping position but nothing. One hour down the line, you are still awake. Two, three, four, or more hours later, and still, nothing has changed.
Eventually, you fall asleep, but by now, you only have two hours to wake up to go to work. We all know that two hours is not enough time to sleep and rest; for that, you will need at least 8 hours. So, when the alarm rings, you want to turn it off because you are still as tired as you were before or more because of the tossing and turning. You wake up feeling moody and less motivated, and that will go on for the rest of your day.
It is not unusual for people to lack sleep at night when dealing with stress or anxiety. But this is not something that should happen every day; when it does, there is a problem that needs fixing.
In this article, you will discover 7- tips on how to fall asleep fast.
Let’s dive in!
Rule number one of sleeping and resting well is comfort. Without it, you are fighting a losing battle. You will toss and turn, and at the end of it all, you will wake up feeling twice as tired.
The kind of mattress you sleep on can affect the quality of sleep you get in more ways than one. Perform a mattress comparison for heavy people to find the right mattress that best suits your needs. You also need to invest in a good pillow and beddings to ensure maximum comfort when sleeping.
Have a Pre-bedtime Routine?
A pre-bedtime routine is a perfect way to prepare your mind and body for sleep. It can vary from one person to another, depending on their schedule and their tastes & preferences.
A few examples of pre-bedtime routines include
- Reading a book, novel, magazine, etc., 30 minutes to 1 hour before sleep
- Listening to music, I.e., classical, R&Bs, etc., before sleep
- Keeping off your phone, computer, and TV before bed
- Drinking a cup of tea an hour before bed
Also, having a specific sleeping and waking up time can help improve your sleep quality.
The Military Method
The military method is one of the most effective techniques to fall asleep fast. Its work is to help members of the military fall asleep in just 2 minutes. You can use it to achieve the same.
The process involves the following steps:
- Lie down in a comfortable position and allow your facial muscles to relax. That includes your tongue, lips, jaws, and eyelids.
- Drop your shoulders low and rest your arms at your sides
- Inhale and exhale repeatedly to relax your chest and the lower part of your body, I.e., from your hips downwards
- Take a few seconds to imagine a peaceful setting and put your mind at ease. Identify intrusive thoughts, if any, and try to move past them. if that proves difficult, try repeating a mantra like “don’t think.”
And just like that, you are out!
Play Some Reverse Psychology on Yourself
Another way to fall asleep fast is by tricking yourself through reverse psychology.
It may sound absurd, but in reality, it will surprise you how fast you can sleep by trying not to sleep. The technique is known as paradoxical intention. According to research, this can be an effective way to fall asleep fast.
Counting is an old and very effective technique to induce sleep quickly. When you get to bed, get comfortable, and start counting backward slowly from 100. Within no time, you will fall asleep, and you will not even realize it.
The idea of counting is to engage in a mindless and uninteresting activity and avoid anxious thoughts.
If you are a smoker, you need to stop. Your smoking habit could be why you can’t seem to sleep well at night. But smoking can be very addictive, and quitting takes time. In that case, try minimizing it and, above all, avoid smoking before bedtime.
According to research, using nicotine anytime between 4 hours and your sleeping time will interfere with your sleep by 43 minutes on average.
Exercise During Daytime
Physical exercise is good for your sleep. It increases serotonin (the happy chemical) and reduces cortisol (stress hormone) in the body, improving the quality and duration of your sleep.
Like everything else, exercise has a limit. Be moderate and do not overdo it. Too much exercise can lead to poor sleep.
Examples of physical activities you can do to improve the quality of your sleep include,
- Brisk walking
- Water aerobics
- Resistance exercises such as lifting weights, sit-ups, and push-ups
- Benefits of Sleep
If you love staying awake for long hours, here are some reasons to change that and give yourself more quality sleep.
- To boost your immunity
- Maintain a healthy weight
- Minimize the risk of Alzheimer’s
- Improve your moods
- Improved heart health
- Better productivity
- Improved memory
- And many more
Lack of sleep may not seem like a big problem at first, but after some time can prove very harmful to your health and life in general. It can result from stress, anxiety, depression, and other issues in life which may not be within our control. In this case, you might need to seek professional help to improve the quality of your sleep.
But unfortunately, most of the time, lack of sleep is a problem we create through our own actions. It is within our control, but we let it happen anyway, for some reason.
Some of the things we do that can cause a lack of sleep at night include
- Spending too much time on tally and the internet at night instead of sleeping
- Poor eating habits
- Too much consumption of alcohol
- Smoking etc.
Use these 7- tips to learn how to sleep fast and maintain high-quality sleep.