Since smart devices appeared in our lives, more and more people experienced problems falling asleep and even insomnia. Also, factors such as stress, caffeine, nicotine or alcohol can lead to poor sleep habits. Hence, the question that remains and need to be answered is what can you do to fall asleep quickly and get a good night’s sleep.
The US National Institute of Health did various studies on different people experiencing sleep issues and came up with the following science-based things that make you fall asleep faster:
1. Setting up a day to day routine
As it happens with everything in our lives, we need to train our brain in order to get the desired results. So, it is recommended to get in and out of bed around the same time each day. Even though you won’t fall asleep as soon as you are in bed, stick to your routine, as your brain will get the message eventually.
2. Lowering your caffeine intake
Drink caffeinated beverages as little as possible and do it during the first part of the day. Keep in mind that your body needs at least 6 hours to process half a cup of coffee, which is why drinking it after midday might lead to trouble falling asleep.
3. Not using technology before bed
Prior to getting to bed, teach yourself to stop using the TV or other devices at least 30 minutes before. The blue lights of those devices have an impact on our circadian rhythm and can lead to difficulties in falling asleep or even insomnia.
When getting closer to bedtime, practice some relaxation techniques. Take a long and warm bath and after that, try to read something you love. Also, you can write down all the negative thoughts you had throughout the day, which will prevent anxiety popping up when you want to fall asleep.
5. Using some acupressure tricks
Some experts say it is a great idea to use tricks such as squeezing your toes as tightly as you can and then allowing them to completely relax. Doing this with your entire body will promote relaxation and a faster sleep. Also, using acupressure points such as placing your thumb and pressing it on top of your nose or between your eyebrows for around 20 seconds can encourage relaxation.
6. Opening your windows
Before getting into bed, open your windows widely and allow fresh air to enter. Proper oxygen levels prevent sleep problems and insomnia. Some experts in the field also state that because our body temperature drops while we fall asleep, a cooler room is a great aid for sleeping better.
7. Preventing bed anxiety
For those who start to get anxious feelings before bed, a good practice might be immersing their face in very cold water for 30 seconds. This will instantly lower your blood pressure and heart rate due to our primordial instinct that determines our nervous system to slow down when faced with such event. I shared more great tips on how to deal with pre-sleep anxiety on this article.
8. Lavender works wonders!
Several studies support the idea that the aroma a lavender branch spreads relaxes the nerves and promotes lower blood pressure levels. A simple way to use lavender before bed is spritzing a little bit of lavender pillow spray or using a aroma diffuser with a few drops of lavender essential oil.
9. Using a breathing technique
Take deep, slow breaths while laying in your bed. Think about something that relaxes you and simply allow your lungs to fill with oxygen. Reoxygenating your body has the power to lower your heart rate and allow you to fall asleep quickly. Additionally, deep belly brraths help to relax one of the biggest nerves in your whole body which leads to relaxation almost instantly.
10. Avoiding stressing about having a hard time falling asleep
Now that’s a long sentence… Yet so true! Getting stress or encouraging feeling of sorrow because you can’t fall sleep won’t get you the desired results, but instead will make you feel jumpy and anxious. If you can’t fall asleep, simply accept the fact that it’s how it is at the moment, and do not try to fight it. Once you accept that the situation is not as comfortable as it could be, you are actually letting yourself to relax and eventually you will fall asleep.
11. Geting out of the bed for 10 minutes
If you are experiencing insomnia, it is best to get up for around 10 minutes and simply sit in a chair. Also, you might want to tell yourself that you need to stay wide awake, as this type of reverse psychology tends to get you sleepy fast. It might not work for everyone but hey, there’s no hurt in trying!
12. Not eating too much in the evening
A common sense rule for a good sleep is to have a nice meal in the evening, yet you will have to opt for dishes that are not heavy and won’t upset your stomach. Also, you might want to drink a cup of tea made from herbal plants such as valerian root or lemon balm that will relax your body and prepare it for sleep.
*Bonus tip: if you want to get serious about your sleep hygiene, regulating your sleeping schedule is a must. The first thing to do is to start tracking your sleeping hours and strive to go to sleep + wake up at the same time of the day. Tracking your sleeping patterns really helps here! If you would like to do that easily, you can use my printable sleep tracker, which also allows you to track your dreams:
There are plenty of things that help you fall asleep quickly… Yet each individual has his own needs. Knowing your body and the way in which your brain functions it is a great approach in dealing with sleep problems. I personally recommend you to try different things until you find what ticks. Good night!
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