5 Unexpected Ways to Fall Asleep Quickly and Get a Good Night’s Sleep
If all the imaginary sheep have already been counted and it’s still unclear how to fall asleep quickly at night, you can use unusual methods. Here are five of them.
Darken the Room
The room should be dark. This is the main condition for the production of the “sleep hormone,” melatonin. If you’re suffering from insomnia, you can:
- Tightly shade the windows.
- Turn off all lights, including gadgets and nightlights.
- Wear a sleep mask.
In this case, the optic nerve signals the need to produce melatonin, so you fall asleep faster and sleep better.
Take Care of the Temperature Regime
The optimal temperature for sleep depends on your age: children sleep better at 20-22°C and adults at 16-20°C. If it’s too hot or too cold, the quality of your sleep will deteriorate: you sleep restlessly and wake up frequently.
You can use an air conditioner to keep the temperature at a normal level. It is also important to sleep in pajamas and on bed linen made of natural fabrics, such as cotton or tencel. In summer, you can use a blanket made of cooling materials, such as polyester fiber.
Go to Bed on Time
The best time is around 11 pm. At this time, the active production of melatonin begins. It’s also important to get up at about the same time every day. On weekdays and weekends, the sleep schedule shouldn’t differ; then the body will get used to the schedule, and there will be no problems with falling asleep. So, you shouldn’t bet on sports or watch YouTube, even if it’s a Saturday night.
To make it easier to follow the regime, use certain rituals before going to bed. Before going to bed, ventilate the room and walk for 20-30 minutes. You can take a relaxing bath with a few drops of lavender essential oil before bedtime. It’s important to repeat these actions regularly.
It isn’t necessary to eat heavily before bedtime and drink tea, coffee, or alcohol. These are stimulants, which, on the contrary, interfere with healthy sleep.
Cover Yourself With a Heavy Blanket
In the cold period, a heavy blanket will help you fall asleep faster: it gently and evenly presses on the body, due to which it calms and relaxes the nervous system. Breathing and heartbeat slow down, and muscles relax.
Take a Bath in the Evening
A warm bath relaxes the nervous system and muscles, and in this state, the body is better prepared for sleep. Besides essential oils, you can add foam or salt.
How to Fall Asleep Fast: Methods
Breathing Gymnastics 4-7-8
A simple method to fall asleep quickly is one of the practices related to breathing. It’s easy to perform: you need to inhale air through the nose for 4 seconds, then hold your breath for 7 seconds and exhale for 8. Then repeat.
Such breathing activates the parasympathetic nervous system. This means that the heart rate decreases, blood pressure levels decrease, and the body relaxes.
Shuffle Method
You can shuffle unrelated thoughts like playing cards in a deck. Take the first few objects that come to mind and repeat them to yourself until you fall asleep. For example: “bag,” “cat,” “glasses,” and “cloud.” Repeat these words in random order, and you will most likely be able to fall asleep.
Your brain relaxes. When you start to fall asleep, something similar to shuffling happens in your head involuntarily; microsleep begins. It also produces the substance adenosine, which normally needs to build up during the day to make you want to sleep at night.
Find a Tedious Activity for 5-10 Minutes
You need to get out of bed to let your body know that you are not going to sleep now. Sit at your desk and do something extremely monotonous or boring. For example, try reading a 6th grade physics textbook or coloring cells in a notebook. Better yet, start making a to-do list for tomorrow or the week.
