About Sleep
Sleep Related Conditions
Sleep Disorders
Getting proper sleep is crucial for overall health and well-being. Instead of tossing and turning in bed, why not find out how to fall asleep fast? After all, suffering from sleep deprivation could lead to long-term health implications.
With the right strategies, achieving restful sleep can become a reality. If you are ready, let us explore the various techniques that can help you drift off almost instantly.
List of tips for falling asleep fast:
- The Military Method
- 4-7-8 Breathing Technique
- Establish a Consistent Sleep Schedule
- Meditation
- Limit Stimulants and Electronics Before Bed
- Using Music and Sound
- Progressive Muscle Relaxation
- Guided Imagery
- Sleep Supplements
Why Is Sleep Important?
Getting enough sleep is crucial because it plays a vital role in good health and well-being. When you sleep each night, your body works to support a healthy brain function and maintain your physical health.
When you don’t get enough sleep, it puts you at higher risk for chronic health problems such as:
- Coronary heart disease
- High blood pressure
- Stroke
- Obesity
The general recommendation is for adults to get at least 7 to 9 hours of sleep each night [1]. Below is an infographic that shows the recommended amount of sleep you should be getting according to age.
1. The Military Method
The Military Method is a relaxation technique developed to help soldiers achieve sleep in just two minutes. It’s particularly useful for individuals with inconsistent schedules and suboptimal sleeping conditions. To try this method, start by getting into a comfortable position and shutting your eyes. Take slow, deep breaths, and gradually relax each facial muscle. Then, release tension in the neck, traps, biceps, forearms, and hands.
Continue by relaxing the chest, shoulders, arms, thighs, feet, ankles, and calves. Clear your thoughts and imagine a soothing activity. Consistency is key for effective results. By practicing the Military Method, you may be able to fall asleep quickly and improve your sleep hygiene.
2. 4-7-8 Breathing Technique
The 4-7-8 breathing technique involves breathing in for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.
This method emphasizes taking long, deep breaths in and out. Following this can help you fall asleep faster.
Steps to do the 4-7-8 Breathing Technique:
- Start by exhaling and emptying the lungs of all air.
- Take a long, deep breath in through the nose for 4 seconds.
- Hold your breath and count for 7 seconds.
- Slowly exhale through the mouth, ensure that your lips are pursed for 8 seconds.
- Repeat this for at least 4 times.
At the end of it, you should be in a relaxed state and feeling sleepy.
3. Establish a Consistent Sleep Schedule
Having a consistent sleep schedule can also help you to sleep faster. Our body has an internal clock called the circadian rhythm. This circadian rhythm tells your body when it is time to get up and when it is time to go to bed.
By setting a set schedule of when to wake up and when to sleep, it could help to regulate your internal clock. Whenever it is time to sleep, your body will release melatonin so that you feel tired.
4. Meditation
Using relaxation techniques is also another method that can help you wind down for bedtime. Practicing mindfulness meditation is one example. Meditating can help people to improve sleep quality and help those who are suffering from chronic insomnia.
5. Limit Stimulants and Electronics Before Bed
Blue light exposure is one of the main factors that keeps people up at night. Thus, it is recommended that you avoid using any electronic devices for at least an hour before bed. This signals your brain that it is time to sleep.
Additionally, you should avoid any stimulants such as coffee and alcohol at least 4-6 hours before bed. These two can prevent you from falling asleep when you take it close to bedtime.
6. Using Music and Sound
Listen to soothing music to help relax and block out external noises. Music can be a powerful tool to improve sleep and help you fall asleep faster. Create a playlist of calming and peaceful songs that align with your ideal sleep window. Make it a part of your bedtime routine by listening to the music each night.
If music is too distracting, consider using white noise instead. The ShutEye® app has a collection of white noise and other sleep sounds to help you fall asleep. If you want, you can even create your own custom sleep mix.
It is important for you to reduce any disturbing noises in your sleep environment. This is so that you can have a perfectly peaceful atmosphere to sleep to.
7. Progressive Muscle Relaxation
Incorporating progressive muscle relaxation into your bedtime routine can further enhance your ability to fall asleep faster. This technique involves consciously tensing and then relaxing different muscle groups throughout your body, promoting a state of relaxation and preparing your body for sleep.
Start by lying in bed, closing your eyes, and taking slow, deep breaths. Then, systematically tense and release each muscle group, omitting areas where you feel pain. By engaging in this practice, you can alleviate bodily stress and improve sleep onset. Any form of relaxation or meditation can be helpful.
8. Guided Imagery
As you practice progressive muscle relaxation to enhance your ability to fall asleep faster, regularly incorporating guided imagery into your bedtime routine can further promote relaxation and prepare your mind and body for sleep.
Guided imagery involves recalling a serene memory or imagining a peaceful setting, allowing you to reduce stressors and create a calm mental space. To practice guided imagery, focus on sensory details and immerse yourself in an imagined space. You can use pre-recorded soundtracks specifically designed for guided imagery. Remember to take slow, deep breaths while practicing this technique.
9. Try Sleep Supplements
If you are still unable to sleep despite trying all the above techniques, then it’s time to consider using sleep supplements. Some of the common ones that you can find over the counter are:
- Melatonin
- Diphenhydramine (Benadryl)
- Valerian
However, you should always seek proper advice from a medical professional before starting a new supplement. Some of these supplements may cause side effects or can have negative interactions if you are on other medications.
Additional Tips for Falling Asleep Fast
To fall asleep fast, try incorporating these additional tips into your bedtime routine:
- Identify the things that keep you up at night: Take a moment to reflect on the factors that may be causing you to stay awake. Make a list of these things so you can address them effectively.
- Keep your bedroom cool, dark, and quiet: Create a sleep-friendly environment by making sure your bedroom temperature is low and the room is dark, and quiet. Use blackout curtains or an eye mask, earplugs or white noise machines, and adjust the temperature to a comfortable level.
- Manage stress and anxiety: Ensure that you are managing your stress and anxiety properly. Whenever you start to feel stressed or anxious, take a step back to calm yourself down. You can also practice some relaxation or meditation exercises.
Making a List of Factors Keeping You Up
Identify the factors that disrupt your sleep by creating a list of the things keeping you up at night. To help you understand why you may have difficulty falling asleep or staying asleep, here are four common factors that can contribute to sleeplessness:
- Noise: Loud sounds or even subtle background noise can disrupt your ability to fall asleep. Consider using earplugs or a sleep sound app to create a quiet sleep environment.
- Light: Bright lights or even small sources of light in your bedroom can interfere with your body’s natural sleep-wake cycle. Use blackout curtains or an eye mask to block out unwanted light.
- Stress: When your mind is filled with worries or racing thoughts, it can be challenging to relax and fall asleep. Try practicing relaxation techniques or engaging in calming activities before bed to reduce stress.
- Anxiety: Anxiety can cause restlessness and make it difficult to quiet your mind at night. Consider incorporating mindfulness exercises or deep breathing techniques to help calm your thoughts and promote relaxation.
Sleep quality is very important to everyone. A night of good sleep will give people better energy to face difficulties or setbacks in life the next day.
If you have trouble sleeping, try ShutEye®, an all-in-one sleep app. ShutEye brings a wide variety of tools to help you fall asleep and understand your sleep cycles from a scientific perspective.
Learn from the above and hope you all have a sweet dream.
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