30 easy tips to fall asleep fast, Part I
We all know the power of a wonderful sleep. We jump out of bed in the morning, our energy levels are high and we feel focused and alert. Physically, our skin glows, our hair is shiny, and our bodies are healthy and vibrant. We are productive in our work and our relationships thrive. But in our continually fast-paced life, it can be difficult to get the quality sleep we need so much to function effectively.
That is why we will give you a lot of easy-to-follow tips that you can incorporate into your daily routine.
#1 Try Reverse Psychology
Instead of worrying about the fact that you can't sleep, try to stay awake. According to a study, lying in bed and trying to stay awake with your eyes open leads to faster falling asleep, thanks to the power of reverse psychology.
#2 Get up instead of lying in bed
If you can't sleep, it's important not to stay in bed - you will probably be stressed about still being awake, which is not very helpful when trying to sleep. Instead, get up and do something that requires hand and head work, such as a puzzle, a coloring book, or a putting your wardrobe in order. Once you feel drowsy, you can go back to bed.
#3 Avoid the blue light
Melatonin is the hormone that causes the sleepy feeling, and it has been shown that the power of light suppresses the body's production of it. Blue light is emitted from many digital devices such as your TV, phone, computer or tablet. Avoid it for at least 2-3 hours before going to bed so as not to disturb the production of melatonin.
If you can't avoid digital screens (or can't quit your nightly Netflix marathon), try dimming the screen brightness, or use the f.lux app - it will reduce the amount of blue light the screen emits.
#4 Get the clock out of the bedroom
To fall asleep quickly and easily, you need to feel calm and relaxed. Watching the clock and the arrows indicating that you are still awake increases your stress level. By removing the clock from the bedroom, you are removing a source of stress, which helps you get better sleep at night.
#5 Keep the temperature in your bedroom cool
Although it may seem like a warm room will make you feel cozy and sleepy, a slightly colder room temperature may be more useful to help you fall asleep. This is because when you fall asleep, your body temperature drops slightly, which, according to some experts, can speed up the process of falling asleep. You can help your body cool down by maintaining a recommended temperature of 16-19 degrees in the bedroom.
#6 Maintain a Sleep Routine
Babies and young children have a regimen, and so can you. Starting and sticking to bedtime will help your body understand that it's bedtime. Choose what works for you - whether it is a cup of tea followed by a brief meditation or just a face wash followed by wearing pajamas. Just make sure you stick to the same bedtime and routine every night for best results.
#7 Have a warm shower or bath before bed
Not only is a warm shower and bath really relaxing but warming the body and then releasing it in the cooler air will help the body temperature drop quickly. This decline is one of the signs to the brain that makes you sleepy and will slow down your heart rate, blood pressure, breathing and digestion. Try it about an hour before going to bed briefly (5-15 minutes) and with a temperature lower than 40 degrees.
#8 Put on socks
Body cooling is the key to starting the sleep process, and one way to do this is to direct the blood flow from the torso to the limbs. The solution is very easy - just put on a pair of light socks.
#9 Immerse your face in ice water
It may sound weird but dipping your face in a bowl of ice-cold water is a good way to restore your nervous system and help you calm down before bed. Putting your face in cold water will immediately lower your heart rate and blood pressure to calm your nervous system, helping you get into a more relaxed state.
#10 Try the Breathing Technique 4-7-8
The 4-7-8 breathing technique will help you fall asleep within a minute. This is because the goal is to relax you by increasing the amount of oxygen in your blood while slowing your heart rate and releasing carbon dioxide from your lungs. Try it for yourself: inhale for 4 seconds. Hold your breath for 7 seconds. Exhale for 8 seconds. Then repeat three more times.
#11 Get lavender
Not only does it smell wonderful, lavender is known for a long time for its relaxing properties. You can use lavender essential oil in a diffuser to scent your bedroom, put it on your pillow, smell it, use it as a massage oil, and apply it to your pulse points.
#12 Use visualizations
Visualizing a particular place in your mind that makes you feel relaxed and happy, such as a beach or a waterfall, can help you dissipate from thoughts and anxieties and ease the way to sleep. It was found that people who were asked to imagine a relaxing scene fell asleep 20 minutes faster than people who were told to count sheep or do nothing.
#13 Listen to music
Music can help you fall asleep, especially if it's classical music or slow-paced music of 60-80 beats per minute.
#14 Dim the lights
We once lived in daylight only - we woke up when the sun came and we fell asleep when it went down. This is based on the biological clocks of our bodies. The bright artificial light at night awakens us, and the biggest offender is the blue light. It comes not only from electronics but also from fluorescent bulbs and LED lighting. When the sun goes down, turn off the artificial lights and enjoy the candle light. Think of it as a great opportunity to listen to your favorite music.
#15 Train in the evening
An intense workout about 90 minutes before bedtime can reduce the level of stress hormone cortisol, which will help you fall asleep faster. Not only that, but it will also make you feel more tired and less hungry.
As your brain tries to process stressful thoughts, it cannot be shut down, which does not help you fall asleep. One of the best ways to deal with these thoughts is to release them by writing them down. Writing your thoughts and anxieties on paper helps you feel more controlled, which means that your brain can finally calm down and allow you to relax.
Expect the second part with our tips in the next article.