Here are 17 tried and tested tips on how to fall asleep fast and wake up refreshed. Read these sleep hacks if you have trouble sleeping. After all, sleep is an essential part of life. Without it, our bodies will not function properly, affecting our cognitive abilities, moods, and overall health.

Why Won’t My Body Let Me Fall Asleep?

The first and most common reason we have a hard time falling asleep is that we don’t get enough sleep. Isn’t that ironic?
Stress is another common cause of sleep deprivation, leading to other health problems such as heart disease and depression.
Anxiety is the third most common cause of trouble sleeping which causes people to lose sleep over their worries and fears about the future.

Try These Amazing Tips on How To Fall Asleep Fast

Keep Your Bedroom Cool and Dark

Between 60-67 degrees Fahrenheit (16-19 degrees Celsius) is the ideal temperature for sleep. The darker your room, the better! By limiting the light in your room, you’ll be getting a night-like atmosphere for faster rest.

Do Journaling Before Bed

Journaling is an excellent way to calm the mind and make you feel more optimistic. Writing down everything that makes you happy can make you happier, and studies have shown that this strategy positively affects stress levels and improves sleep quality.

Enjoy The Benefits of Breathing Exercises

Deep breathing has enormous benefits for mental wellbeing, including reducing stress levels and anxiety. Practicing it can help people sleep better, too.

One of my favorite ways to de-stress is through 4-7-8 breathing. It involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. This type of flow calms me down in my anxious moments, and it’s also excellent at helping with sleep.

Stick to Your Sleep Schedule

It’s essential to go to bed and wake up at the same time every day, even on weekends. This helps maintain your natural circadian rhythm and prevents sleep deprivation. The idea is that it’s easier to regulate when you go to bed and when you wake up.

Lessen Alcohol Intake

Alcohol can disrupt your sleep patterns, making it harder for you to fall asleep or stay asleep all night long. Alcohol blocks the activity of inhibitory neurotransmitters in the brain responsible for relaxation. This leads to difficulty sleeping because alcohol makes it difficult for the body to balance being energized and relaxing.

Counting Still Works

One of the classic tips on how to fall asleep faster is to count down from 100. It’s unclear why this works, but counting can be distracting and tiresome.

Limit Blue Light Before Bedtime

This includes TV, computer screens, tablets, or phones with bright screens (even e-readers). So many people use these devices in the evening and before bed.

Studies show that blue light can disrupt natural sleep patterns, and this is because the blue light from your screen sends a message to your brain that it is still daytime.

Meditate For A Few Minutes Before Bedtime

When people meditate, they can go into a state of relaxation that helps them find peace internally. Research shows that meditation can calm the mind and body, which may help you sleep better.

Reduce Naps During The Day

Short naps may help improve alertness. However, the effects of napping on nighttime sleep are mixed. Some studies have shown that long naps (exceeding two hours) or those taken late may disrupt nighttime sleep and cause you to experience poor sleep quality.

Play Relaxing Music

According to several studies, music can help you sleep better and can even be helpful for chronic sleep disorders. Even if you don’t suffer from sleep deprivation, listening to music before bed will improve the quality of your sleep.

Take A Warm Bath or Shower

Taking warm baths every night is already well-known as a good remedy for that after-work grumpiness. It turns out that these baths can help you fall asleep faster, too!

Next time you count sheep, consider using your bath or shower. This may help improve the quality of your sleep, even in warm weather.

Master Mental Imagery

Imagery is a calming mental exercise you can do before bed. One way to practice imagery is by picturing a happy moment from your past and visualizing it as detailed as possible.

Relaxation is the goal of this mental exercise, and it will engage your brain and focus your attention on a chosen image, promoting relaxation and putting you in a state of calm.

Give Enough Time To Digest Your Food

What you eat at the end of the day can impact your sleep. For example, eating a large meal right before bed may make it harder for you to fall asleep or stay asleep.

It usually takes about two hours to digest a meal. Lying down during this time can cause discomfort or feelings of nausea for some people, which may slow the digestive process.

Ideally, one should wait until they’ve digested their meal before lying down–the time this takes will be different for every person.

Get Some Bedroom Upgrades

Comfortable bedding and mattress can have a positive effect on sleep. A medium-firm bed is a right way to go for a better night’s sleep.

Also, using a weighted blanket can be helpful for sleep quality. Weighted blankets are heavy blankets often used to create a calming effect and release serotonin in the brain.

The ideal weight of a weighted blanket typically ranges between 10% – 20% of an average person’s body weight. These blankets apply just enough pressure to keep the user feeling calm and relaxed without being too restrictive.

Give Aromatherapy A Try

Aromatherapy has been a common remedy for a variety of worries and stresses. It may, in particular, help with relaxation and any difficulties getting to sleep.

Lavender, damask rose, and peppermint are some popular scents proven to affect sleep positively. Oil blends that contain ingredients like lemon and orange are just as effective at improving sleep quality.

Get Your Daily Exercise

Physical activity is proven to positively impact sleep quality, mainly moderate or high-intensity exercise programs. In one study, participants were more successful at reducing their sleep medication while doing exercises. There are contradicting opinions on whether it is better to exercise at different times of day, but there are still some benefits.

Stop Looking At Your Clock

When you can’t sleep at night, trying to look at your clock can even make you feel worse. For the sake of your sanity, try turning off the clock or flipping it around. The best way to avoid phone use before bed is by keeping it face down. This way, you won’t be looking at your late-night Facebook or Instagram feed, but it will certainly make your sleep better.

A good night’s sleep helps you out both mentally and physically. If you’re struggling to fall asleep, the anxiety that comes with it can make it even harder to catch any shut-eye. I hope you find these tips on how to lose asleep fast practical. May you have a better sleep starting tonight!

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