5 ways to fall asleep fast
Longing for your bed only moments after opening your eyes and waking up in the morning is a common problem. For those who struggle to get a full 8 hours, the thought of having yet another sleepless night can cause major anxiety. It's a vicious and exhausting cycle, often translating into over-exhausting, tossing, turning and impacting your mood. Even the easiest conversation can feel fraught on too little sleep!
If this sounds like you, we’re here to help with a few tips for falling asleep, helping you wake up feeling refreshed after a long rest.
5 ways to fall asleep
If you’re experiencing problems falling asleep, there are a few tips that may help you fall asleep a little quicker. It’s important to note that these tips might not work for everyone, so it’s important to consider your own sleep routine and needs to find things that work for you.
1. Stick to a night-time routine
Did you know your brain needs time to process go-to-sleep signals? Make sure your body gets the message sooner with a consistent night-time routine, including an adequate wind-down and minimal light exposure.
The bright bulbs and bluescreens around us (and sunlight, should you need to sleep during the day) are hood-winking your efforts to sleep more, preventing the pineal gland from doing its job and producing the rest hormone, melatonin. Hack this powerful sleep system and replace screen time with reading time in a yellow light environment before hopping into bed, and draw your black-out blinds close before slipping into snooze land.
2. Meditation and mindfulness
Meditation, mindfulness and chamomile tea can be great elements to help you get a good night’s sleep. Some people find that meditation and mindfulness can help them relax and let go of any stress or tension from the day. At bedtime, this may help you fall asleep a little easier.
Doing some simple and effective breathing exercises 30 minutes before going to bed may help prepare the mind to settle before sleep. Some simple techniques that may help include:
- Box-breathing. Also called square breathing, the technique involves inhaling, holding, then exhaling and holding - each lasting four seconds.
- Body scanning. This involves scanning your body for any tension or pain. It can be a great way to reflect on your body as a whole and may help increase a feeling of calm and relaxation.
3. Maintain a sleep schedule
Humans are creatures of habit, so having a sleep schedule can be a great way to get enough sleep and fall into a routine. Aiming to wake up and go to sleep at similar times throughout the week may help avoid over or under sleeping. With a schedule, you may find that your body will begin to naturally adjust to a consistent schedule and align with your circadian rhythm.
Why not try setting an alarm on your phone to let you know it’s time to start winding down?
4. Be mindful of the temperature
Your core body temperature has a circadian rhythm of its own, with the temperature of your bedroom also playing a role in your sleep quality. If your room is too warm or cold, your body will try to adjust, which can cause some restlessness.
Before bed, try to adjust your bedroom’s temperature so it feels just right. You can open a window to improve ventilation or use a fan or air conditioner for warmer nights.
5. Sink into comfort
Good quality bedding often gets overlooked, but it can be one of the best strategies to improve sleep quickly. Everyone’s bed will look different, catering to different sleep needs. However, investing in a mattress and pillows that support you as you sleep can help you get comfortable throughout the night. A bed that suits you and your unique needs can make all the difference in how you sleep. Technology like our Snooze Profiler® Technology takes into consideration how you sleep, finding a mattress that suits you.
Aside from your mattress and pillows, there’s also your sheets and quilt to consider. Whether you prefer a lighter cotton or Tencel quilt or a warmer Feather quilt, there are plenty of options to suit.
Sleep hygiene checklist
Lifestyle factors play a big role in how you sleep, and daily habits formed over many years can all play a role in how you sleep each night. Paying attention to your sleep hygiene can be a great way to set yourself up for sleep success.
Tips to improve your sleep hygiene:
- Having regular meal times throughout the day
- Balancing your sleep-wake rhythm by waking up and falling asleep at the same time
- Crafting a nighttime routine that works for you. Reading a book, drinking camomile tea and journaling can be great ways to switch off
- Investing in ear plugs and an eye mask to minimise waking throughout the night
- Stress relief techniques like breathwork and meditation before bed
- Removing natural light in your bedroom where possible
- Limiting screen time an hour before bed
- Listen to relaxing sounds as you drift off
Meditation Sleep Music - What’s on your playlist?
Listening to music, frequencies or sounds whilst sleeping has been shown to induce an almost sedative state. Binaural beats have become increasingly popular on meditation apps in recent years as they are linked to REM sleep.
Enhancing relaxation with music can boost both sleep quality and quantity, and may help build a more positive association with falling asleep. The routine of listening to the same sounds that you find soothing can help signal to your body that it’s time to rest.
There’s no denying that sleep is important for your health and wellbeing. While the exact biological role isn’t completely understood, researchers do know that it allows your mind and body to recharge and recover. From supporting your cardiovascular and immune systems to helping regulate your metabolism, sleep plays a key role in a range of different body functions. Implementing the techniques above and working out what works best for you through trial and error will allow for a personalised and effective sleeping routine.
Ready to fall asleep fast? Explore more sleep-related articles like How to Maximise your Ultradian Rhythm or Your Guide to Deep Sleep on our blog.
References
https://www.sleep.com/sleep-health/sleep-schedule
https://www.sleep.com/sleep-health/box-breathing
https://www.sleepfoundation.org/sleep-hygiene/how-to-fall-asleep-fast