Getting quality sleep is an important aspect of your overall health and happiness. And a big part of sleeping well is being able to fall asleep fast.
Who hasn’t felt tired and then as soon as you lie down in bed your mind starts to race and you can’t get to sleep? Taking a long time to fall asleep hinders your changes of having a good night of rest. Sleep is how your body and mind heal.
You can also find some wonderful books about how to get asleep fast.
1) Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success https://amzn.to/3lABXGK (affiliate link)
2) Controlling your breathing is a great method and this book is excellent.
How to Breathe: 25 Simple Practices for Calm, Joy, and Resilience https://amzn.to/32zVlv0 (affiliate link)
Here we go! Ten ways to fall asleep faster. Write them down. How many have you tried?
Number one! Put yourself on a schedule. Try really hard to go to bed at the same time every night and to get up at the same time every morning. Even though it is hard to do, keeping a schedule will help you fall asleep faster and have better sleep.
Number two! Stop drinking anything with caffeine in it after 3pm or at least four to six hours before going to bed. This is a big one and oftentimes you may not think about all the drinks that have caffeine in them such as iced tea and energy drinks.
Number three! Cool down your bedroom! Many studies have proven that a cooler room is easier to fall asleep in. According to Dr. Christopher Winter, Medical Director at Charlottesville Neurology & Sleep Medicine, the ideal temperature for better sleep is 60 to 67 degrees Fahrenheit. He suggests that sleep normally begins when our body temperatures drop.
So maybe put a fan in your room or turn down the air conditioning a little bit. There are also many products available these days that actually cool your bed. Here is an example…
Number four! Get a good bed! This one seems so obvious but many of us just don’t think about our bed much. Having a comfortable bed is a huge factor in being able to fall asleep faster and get a good night’s rest. If you toss and turn all night long and wake up tired and sore you should probably consider a new bed. There are some amazing new bed technologies available so try them out. Many offer a free trial period so you have no risk.
Number five! Imagine yourself in a special place.
Everyone is different but think about where is a place that you always feel relaxed and stress free? It might be lying in a hammock on a peaceful day listening to the waves hitting the beach. Or lying in the cool grass next to a babbling creek. Maybe just imaging looking up at the stars at night. Find your peaceful place and go there in your mind to help fall asleep faster.
Number six! Make sure your bedroom is dark! Just like having a good mattress to sleep on this one seems obvious but have you actually thought about how dark your bedroom is at night? It is probably not as dark as you think! Having light in your room at night can keep you awake and ruin your sleep. Yes, having a dark room matters even though you have your eyes closed! Get some good blinds and turn off anything that may be emitting light in your bedroom.
Number seven! Stay away from the computer and your phone for at least a couple of hours before you go to bed. Electronic gadgets like phones, tablets, computers and televisions stimulate your brain making it harder to get to sleep. Try reading a book for a while before hitting the sack and see if that helps you to fall asleep faster.
Number eight! Think about your breathing pattern. There is something called the 4-7-8 method developed by Dr. Andrew Weil that has helped many people fall asleep faster and have a better night’s rest. We will cover the specific details of this technique in another video and blog post but focusing on your breathing and blocking out everything else can help you to fall asleep fast.
Number nine! Exercise each day! Yes, we all know we need to exercise but do you actually do it? Even just taking a walk or some simple Yoga moves for 15 to 20 minutes each day can help you fall asleep faster. Just don’t exercise too close to bedtime.
According to BrainMD.com, “In the evening, the brain naturally converts serotonin into melatonin, the main sleep hormone. Getting sufficient levels of serotonin during the day may improve your chances of getting a good night’s sleep.”
And they say regular exercise is one of the best ways to improve your serotonin levels! So like Mike says, “Just Do It” and get to sleep faster.
Number ten! Already! Wow, that was quick! We all feel tired at some point during the day and are tempted to take a quick nap. But avoiding naps during the day is a good way to help you fall asleep faster at bedtime. So next time you feel tired in the afternoon try your best not to take a nap and see for yourself how it helps.
And here is a bonus tip for you..Try to expose yourself to morning sunlight if possible. According to an article on Reuters.com, “Researchers found that people who were exposed to greater amounts of light during the morning hours, between 8 a.m. and Noon, fell asleep more quickly at night and had fewer sleep disturbances during the night compared to those exposed to low light in the morning.”
So try and get yourself outside in the mornings if possible. It is a great way to start your day and in addition to helping you get to sleep faster at night some studies also have shown it reduces feelings of depression and stress levels thus giving you a happier life.
So let’s review!
10 ways to fall asleep faster at night.
#1 Put yourself on a schedule. Go to bed at the same time each night and get up at the same time each morning.
#2 Don’t drink anything with caffeine in it after 3pm or four to six hours before going to bed.
#3 Cool down your bedroom! 60 to 67 degrees seems to be the best temperature for getting to sleep fast and having a good night’s rest.
#4 Get a good bed that feels comfortable for you! Check out all the amazing new bed technology available today.
#5 Imagine yourself in a special place where you feel calm and secure.
#6 Make sure your bedroom is actually dark!
#7 Stay away from electronics for at least two hours before bedtime.
#8 Focus on your breathing once you lie down and close your eyes. Block everything else out of your mind except your breathing rhythm.
#9 Exercise at least 15 to 20 minutes each day even if it is just talking a walk.
#10 Avoid naps during the day.
And your bonus tip, get outside and take in some of that morning sunlight!
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Hope you have a wonderful day and go have fun.