While struggling to fall asleep is a common issue, there are simple yet effective strategies you can employ to drift off into deep slumber rapidly.
A user took it to the forum, and asked “What is the fastest way to fall asleep at night?”. Here are the top responses.
SLOW LONG BREATHS
“Slow long breaths through the nose while you are laying down and falling asleep. 5 long seconds in, 5 long seconds out. Just focus on your breath.
Try not to breathe too deeply. Just relatively normal breathing. The goal is to slow down your breaths per minute.”, said one user.
ADJUST THE ROOM TEMPERATURE
“Saw a presentation years back that said “If you can stand in just your inners for more than a minute without shivering, then the room’s too warm to sleep in” and they were bang on correct.
You’re an animal and you need to kick in the part of the brain that wants to shut down and get snuggly – can’t do that if you’re sweating under the blankets.
Goes the other way though – if you’re too cold, your brain will keep you awake because it thinks if you go to sleep you’ll die. Tough line to walk but if you can get it right, it’s very effective.”, said one user.
GO TO SLEEP AT THE SAME TIME
“Go to sleep and wake up every day at the same time. It is easily the most important and effective thing to fall asleep effortlessly or very close to it on a regular basis.
I go to bed at 9 PM (give or take a few minutes) every night of the week and have done so now for the last few years. I wake somewhere between 4 and 5 AM every day- naturally. No alarm clock.
By 8 PM or so, I’m feeling tired and sometimes, fighting to stay awake. Even when the days are long and the sun hasn’t set yet.”, said one user.
IMAGINATION
“With your eyes closed, imagine all your limbs and digits are balloons. Slowly deflate with your mind all of your balloons, starting with your toes and working up the body.
Breathing out with each deflate and breathing in when moving to the next balloon.”, said one user.
BODY SCAN METHOD
“The military teaches this ‘Body Scan’ method, where you focus your attention on a part of the body, relax it, and then move on to the next part of the body”, said one user.
USING BED ONLY FOR SLEEPING
“The one thing that I haven’t seen other people mention is that you really shouldn’t do anything in your bed other than sleep.
If you spend time hanging out in your bed during the day and using your phone in the bed, then your brain doesn’t understand that the bed is only for sleep which means when you are trying to sleep it’s harder for you to fall asleep.
If you keep your bed for only sleep then the moment you go horizontal and get comfortable under the covers your brain says ‘Oh it’s sleep time’, and you fall asleep much quicker.”, said one user.
NO CAFFEINE
“Stay away from caffeine after 5 pm.”, said one user.
AVOID BLUE LIGHTS AND BRIGHT LIGHTS
“Pay attention to your light sources. Our bodies automatically start getting ready for bed once the sun goes down. Blue light or really bright white light will disrupt this.”, said one user.
CLEAN BED
“Make sure your bed is clean. Making your bed in the morning really makes getting into it at night feel sooooo much better.” said one user.
NO HEAVY-EATING BEFORE BEDTIME
“Don’t eat heavy right before bed, your body will stay awake processing the food and you won’t want to fall asleep”, said one user.
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This article was originally published on Mrs. Daaku Studio.