How to Fall Asleep Fast: 5 Proven Sleep Techniques
How to Fall Asleep Fast: 5 proven sleep techniques to help you beat insomnia and fall asleep faster.
Have you always wanted to be one of those people who can fall asleep instantly?
I’ll reveal five powerful yet easy hacks to help you fall asleep in less than two minutes!
A good nights sleep is vital to maintaining a healthy and balanced lifestyle. Research shows that quality sleep is just as important as regular exercise and maintaining a healthy diet.
Getting enough sleep each night is proven to help boost your immune system, prevent diseases, lower stress levels, and even encourage healthy weight loss.
If you struggle to fall asleep fast, follow these five simples techniques.
Hack 1. Plan your day with a sleep in mind
Believe it or not, a good night’s sleep starts with a well planned day. If you want to fall asleep fast, focus on these three activities throughout your day.
- Exercise. Physical activity is proven to improve your sleep dramatically. Even a 10-15 minute walk or yoga stretch during the day can help you to fall asleep faster at night.
- Your Diet. Avoid spicy, citrusy and sugary foods 2-3 hours before bedtime. These foods can keep you awake at night and stop you from reaching a state of deep sleep. You should also avoid alcohol and any beverages containing caffeine. Instead, eat foods high in potassium and magnesium, such as bananas and nuts. You can also drink soothing herbal teas such as chamomile or Valerian root.
- Unwind. Try to keep the more stressful tasks towards the beginning of the day. You should aim to start unwinding2-3 hours before bed. Reading a fiction book, watching a lighthearted movie and practising meditation are great ways to unwind. You should also write down any tasks you need to complete. This can help you to offload your thoughts to avoid overthinking before bedtime.
Hack 2. Keep Your Bedroom Sacred
Do you watch TV in bed? Or maybe you use your bedroom as a work from a home office. The truth is, your bedroom should be used exclusively for sleep. Using your bedroom for daytime activities will send confusing signals to your brain. So, keep your bed a sacred place to rest, and you’ll find you’ll fall asleep faster.
Hack 3. Breathing Techniques
If you’re struggling to relax or feel anxious, try this quick and easy breathing technique. Take a deep inhale for 4 seconds. Hold your breath for 7 seconds, and then exhale slowly for 8 seconds. Repeat this process over and over until you feel yourself drifting into a deep relaxing sleep.
Hack 4. Create a blackout environment
Sleeping in complete darkness is proven to help you fall asleep faster and reach a deep sleeping state, known as REM. Turn off all electrical devices in your bedroom, and invest in blackout blinds to create the perfect blackout environment. You should also avoid blue light devices such as phones and laptop screens for at least an hour before bed.
Hack 5. Listen to relaxing sleep sounds.
One of the most effective hacks for falling asleep fast is, in fact, noise. But, not just any noise; white noise.
Research shows that listening to rain sounds, whirring fans, and air conditioning sounds is similar to lullabies.
Check out the sleep sounds videos on Youtube, which include a black screen – that means it will not disrupt your blackout environment.
I hope you found these five sleep hacks helpful.
