- 1 15 Ways How to Sleep Fast
- 1.1 1. Lower the air temperature
- 1.2 2. Do the 4-7-8 breathing method
- 1.3 3. Create a sleep schedule
- 1.4 4. Turn off the light
- 1.5 5. Do meditation or yoga
- 1.6 6. Avoid naps
- 1.7 7. Listen to relaxation music
- 1.8 8. Sports
- 1.9 9. Pay attention to food intake
- 1.10 10. Turn off electronic devices
- 1.11 11. Using aromatherapy
- 1.12 12. Keep a journal
- 1.13 13. Military mode
- 1.14 14. Avoid caffeine
- 1.15 15. Read a book
- 1.16 Related
There are various ways you can try how to fall sleep fast. Starting from applying certain breathing techniques to lowering the room temperature. Sleeping fast itself has many benefits for the body. Reporting from WebMd, one of the benefits of fast sleep is to increase immunity.
A body that gets enough sleep can also make the body’s organs function properly again. Therefore, you should have enough sleep and fall asleep quickly. Don’t worry if you have difficulty falling asleep fast, because there are a number of ways that can be applied.
15 Ways How to Sleep Fast
Quoting Healthline, here are some simple ways you can try to help you fall asleep faster.
1. Lower the air temperature
Room temperature that is too warm or hot can make it difficult for you to fall asleep. Usually many people sleep comfortably in temperatures around 15-23 degrees Celsius. You can adjust to the most suitable temperature.
If there is no air conditioning, you can get around this by taking a shower before going to bed to lower body temperature. Cold body temperature after bathing can help send signals to the brain to fall asleep.
2. Do the 4-7-8 breathing method
To help your body relax before bed, you can apply the 4-7-8 method. The 4-7-8 method is a simple breathing technique that can provide calm and relaxation.
Not only does it help you fall asleep faster, this breathing method can also be used when you’re feeling anxious or stressed because it works by relaxing the nervous system.
The steps are as follows:
- Close your mouth and inhale slowly through your nose for 4 counts.
- Hold your breath for 7 counts.
- Then open your mouth and exhale to a whooshing sound for a count of 8.
- Repeat the cycle at least three times or until you feel comfortable.
3. Create a sleep schedule
In a number of studies, a regular sleep schedule can help a person fall asleep more easily. If your body gets used to waking up and going to bed at the same time every day, it can help your body’s internal clock (circadian rhythm) to maintain a regular sleep schedule.
Once your body adjusts to this schedule, it will be easier for you to fall asleep and wake up at the same time. Before going to bed, you should give about 30-60 minutes to relax. This method allows the body and mind to relax and prepare for a comfortable sleep.
4. Turn off the light
To help you fall asleep quickly, you can turn off the bedroom lights. Dark room conditions can increase the production of melatonin, which is a hormone important for sleep.
However, there are also some people who cannot sleep in the dark. You can adjust it by changing the lamp with a dimmer light.
5. Do meditation or yoga
Meditation and yoga can help calm the mind and relax the body. In addition, both are also proven to help improve sleep quality.
The breathing patterns and body movements in yoga can help release stress and tension in the body. Meanwhile, meditation can increase melatonin levels.
Therefore, if possible you can meditate before going to bed to get peace and good quality sleep.
6. Avoid naps
People with insomnia tend to be sleepy during the day due to lack of sleep at night. This condition makes them often take advantage of the afternoon to rest.
Actually the habit of napping during the day will affect sleep patterns at night. Several studies have shown that napping during the day can actually damage the quality of sleep at night and make it difficult for someone to sleep.
To work around this, you can limit yourself to short naps (power naps), which are around 20-30 minutes.
7. Listen to relaxation music
Not only can it overcome chronic sleep disorders such as insomnia, music can also improve sleep quality. You can listen to music that provides calm, such as special meditation music that can help you fall asleep faster. Apart from that, you can also try some instrumental music that wins hearts and minds.
Physical activity is often considered beneficial for getting a good night’s sleep. This is because exercise can increase the duration and quality of sleep by increasing the production of serotonin in the brain and reducing cortisol levels, aka the stress hormone.
You can do light exercise such as running, cycling or swimming regularly in the morning to get good quality sleep at night.
9. Pay attention to food intake
Several studies have found foods that are high in carbohydrates can make it difficult for you to fall asleep. Therefore, if you want to eat high-carbohydrate foods, you should consume them four hours before eating.
Some drinks are also recommended to make your sleep better, such as chamomile tea, milk, and eating fruit and nuts.
10. Turn off electronic devices
The next way to deal with insomnia is to turn off all electronic devices, especially cellphones before bedtime. You can also take advantage of bedtime mode on your cellphone, which automatically turns off all incoming notifications.
The reason is, using electronic devices at night can have a bad influence and affect sleep quality.
11. Using aromatherapy
Aromatherapy can provide a feeling of calm and comfort. Some studies have even found aromatherapy to improve sleep quality.
You can use a variety of aromatherapy options that you prefer to use before going to bed. Lavender and rose are the most effective scents for getting you to sleep quickly.
12. Keep a journal
One of the reasons for difficulty sleeping is the feeling of anxiety that fills the mind. To overcome this, you can make a gratitude journal or diary.
Write down the positive things that happened to you that day. These notes can make you calm and easy to fall asleep. You can start with this technique and set aside about 15 minutes each night to write.
13. Military mode
Reporting from Menshealth, you can also try military mode fast sleep or the army method. This method itself was first reported by Sharon Ackerman, quoting the trick from a book titled Relax and Win: Championship Performance.
This way of sleeping is claimed to be effective in influencing the body so that it can fall asleep quickly in less than 2 minutes. Check out the steps:
- Make the body comfortable, relaxed, and the muscles are not tense.
- Make sure the bedroom conditions are clean.
- Wear light and comfortable clothing.
- Then drop your shoulders to release tension and let your arms relax at your sides.
- Inhale deeply and exhale slowly while clearing your mind.
- Focus your brain by affirming that it is time to rest.
- Get rid of thoughts that make you anxious, anxious, tense, and the like.
- Then lie down on the bed relaxed, while closing your eyes.
- Maybe this method doesn’t immediately work the first time, but with regular practice you can do it.
14. Avoid caffeine
Drinks or foods containing caffeine are widely consumed by people who work to stay awake. But drinks containing caffeine have an adverse effect on sleep quality.
Although the effects of caffeine vary from person to person, you should avoid drinking caffeine before bed. If you really feel like it, have a caffeinated drink six hours before bed.
15. Read a book
Reading books is also recommended so that you quickly get sleepy and sleep. It is recommended to read physical books instead of digital books like e-books.
This is because e-books emit blue light which can reduce melatonin secretion which actually makes it difficult to fall asleep.
Here are some ways to fall asleep quickly. Good luck.