How to Fall Asleep Fast
To help you say goodbye to your insomnia, 5-Minute Crafts has put together some tips to help you fall asleep much faster.
1. Use breathing techniques to relax
There is a really effective breathing technique called 4-7-8 that can help you feel more relaxed.
Here’s how it works:
- Lie down in a comfortable way.
- Put your lips together and shut your mouth completely.
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale from your mouth for 8 seconds.
- Repeat this set 4 times.
This technique is very meditative and can also help reduce anxiety and stress.
2. Take a hot bath
A hot bath lowers your temperature and sends a signal to your body saying it’s time to go to bed. It’s ideal if you do it 90 minutes before going to bed.
3. Read a book
Reading a book before bed helps you feel less stressed and distracts your brain from thinking of other mind-troubling things.
4. Visualize relaxing and happy scenarios
Visualizing relaxing scenarios can relieve your stress and you will stop focusing on the things, places, and people that can make you anxious. Think about places that have made you feel happy and relaxed in the past.
5. Avoid looking at your clock
Looking at your clock when you’re trying to sleep or in the middle of the night reduces your ability to fall asleep. This can become a routine and cause insomnia.
6. Have dinner several hours before bed
Eating right before bed can affect your sleeping pattern and make you wake up in the middle of the night due to digestion issues. Make sure you are eating something light for dinner and at least a few hours before going to sleep.
7. Exercise throughout the day
Exercising in the morning and afternoon can help you sleep faster, as it will raise your body temperature a few degrees. When you go to sleep, your body goes back to normal which makes you feel drowsy and sleepy.
8. Write down what’s troubling you
Write your worries in a journal or make a to-do list. These things actually help you fall asleep faster. The more you write, the faster you fall asleep as you are focusing on doing just one activity.
9. Minimize artificial light and noise in your room
Turn your bedroom into the most relaxing environment. Reduce all external noises as much as you can: TV, traffic, devices, etc. The same goes for artificial lights. Turn off all the lights, including those little red ones present on a lot of technological devices.
10. Don’t drink any liquid before going to bed
Drinking right before bed can increase the number of times you need to go to the bathroom during the night, which can interrupt your sleep.