How To Fall Asleep Faster | 7 Key Sleep Tips
Sleep is essential for our overall health and well-being, yet many people struggle with falling asleep quickly. Whether it's due to stress, anxiety, or a busy mind, the inability to fall asleep can be frustrating and can impact our daily lives.
Insomnia is known to impact over 30% of all adults – a staggeringly high number.
However, there are various techniques and habits you can adopt to help you fall asleep faster and enjoy a more restful night's sleep. So what are those techniques? How can you fall asleep faster? Here are 20 key tips.
Tip 1: Lower The Room Temperature
Lowering the temperature can improve sleep quality at night in several ways:
- Promotes the natural drop in body temperature: Our bodies naturally experience a drop in core body temperature when we fall asleep. A cooler room temperature can help facilitate this process, signaling to our bodies that it's time to sleep.
- Prevents sleep interruptions: If the room temperature is too warm, it can cause discomfort and sleep interruptions throughout the night. Lowering the temperature can prevent this from happening, allowing for longer periods of uninterrupted sleep.
- Improves sleep onset latency: Sleep onset latency refers to the amount of time it takes to fall asleep. A cooler room temperature can help reduce the time it takes to fall asleep, allowing for a more efficient sleep process.
A cooler room temperature can create an optimal sleep environment, improving sleep quality and allowing for a more restful night's sleep.
Tip 2: Use The 4-7-8 Breathing Method
The “4-7-8” breathing method is a technique developed by Dr. Andrew Weil that promotes calmness and relaxation.
It might be able to help you wind down, relieve stress and improve your sleep quality at night.
The 4-7-8 breathing method consists of a breathing pattern that relaxes the central nervous system in your body which can reduce stress and anxiety.
Here are the steps:
- Place the tip of your tongue behind your upper front teeth.
- Breath and exhale completely through your mouth, making a “whoosh” sound.
- Now close your mouth and breath in through your nose while counting to 4 mentally.
- Now hold your breath in while you mentally count to 7.
- Exhale completely out of your mouth, making a “whoosh” sound and mentally counting to 8 while you do so.
- Repeat this cycle at least three more times.
The 4-7-8 breathing method can certainly help you improve your relaxation and calmness before bedtime.
Tip 3: Create a Consistent Sleep Schedule
Creating a consistent sleep schedule can improve sleep quality at night in several ways:
- Regulates circadian rhythm: The circadian rhythm is the body's natural sleep-wake cycle. When you create a consistent sleep schedule, you're training your body to follow a regular pattern, which helps to regulate the circadian rhythm. This can help you fall asleep faster and wake up feeling more refreshed.
- Increases sleep efficiency: Sleep efficiency refers to the amount of time you spend asleep versus the amount of time you spend in bed. When you create a consistent sleep schedule, your body becomes accustomed to a regular sleep routine, which can increase sleep efficiency. This means you'll spend less time tossing and turning in bed, and more time getting restorative sleep.
- Improves sleep quality: Consistent sleep schedules can help improve sleep quality by increasing the amount of time spent in deep sleep, the most restorative stage of sleep. When your body is used to a regular sleep routine, it can optimize the amount of time spent in each stage of sleep, leading to better overall sleep quality.
- Reduces sleep disruptions: Inconsistent sleep schedules can lead to frequent sleep disruptions, which can negatively impact sleep quality. By creating a consistent sleep schedule, you can help reduce the likelihood of sleep disruptions, resulting in more restful and uninterrupted sleep.
Creating a consistent sleep schedule is a simple but effective way to improve sleep quality and establish healthy sleep habits.
Tip 4: Avoid Naps During The Day
Avoiding naps during the day can help you sleep better at night because it helps to regulate your sleep-wake cycle, also known as your circadian rhythm. Here's how:
- Increases sleep drive: When you stay awake during the day, your body naturally builds up a "sleep drive" or the desire to sleep. This sleep drive helps you fall asleep faster and stay asleep longer at night.
- Maintains a regular sleep-wake cycle: Our bodies are designed to be active during the day and restful at night. Napping during the day can disrupt this natural rhythm and confuse your body's internal clock.
- Improves sleep quality: Napping during the day can reduce the amount of sleep pressure you build up, which can lead to lighter and less restorative sleep at night.
Avoiding naps during the day can help regulate your body's internal clock, increase sleep drive and improve sleep quality, all of which can contribute to better sleep at night.
Tip 5: Don’t Overthink About Falling Asleep
Overthinking about falling asleep can actually make it harder to fall asleep. When you focus too much on trying to fall asleep, you can create stress and anxiety that interfere with the natural sleep process.
When you're overthinking about falling asleep, you may start to worry about how much sleep you're getting, which can increase stress and anxiety. This can lead to physical symptoms such as a racing heart, tense muscles, and shallow breathing, all of which can make it harder to fall asleep.
You may also become hyper-aroused, meaning your body is in a state of heightened alertness. This can make it difficult to relax and fall asleep, even if you're physically tired.
Overthinking about falling asleep can disrupt your natural sleep patterns, making it harder to fall asleep and stay asleep. This can lead to sleep deprivation and other sleep-related problems.
Tip 6: Get Comfortable At Night
Getting comfortable at night can help you fall asleep faster and sleep more soundly throughout the night.
Choose a comfortable mattress and pillows: Your mattress and pillows play a big role in how comfortable you are when you sleep. Choose a mattress and pillows that are comfortable and supportive, and that suit your sleeping style.
Keep your bedroom cool, dark, and quiet to promote relaxation and comfort. You may want to use blackout curtains or an eye mask to block out any light, and earplugs or a white noise machine to block out any noise.
Loose-fitting, comfortable sleepwear made from breathable materials can help you feel more relaxed and comfortable when you're trying to fall asleep.
Techniques such as deep breathing, progressive muscle relaxation, or visualization can help you relax your body and mind, making it easier to fall asleep.
Getting comfortable at night is all about creating a relaxing sleep environment, choosing comfortable bedding and sleepwear, practicing relaxation techniques, and finding a sleeping position that works best for you.
Tip 7: Use An All-Natural Oral Sleep Spray
One of the easiest ways to fall asleep faster at night is to use an all-natural sleep supplement that is designed to help you fall asleep, like Rejuvia’s Oral Sleep Spray.
The oral sleep spray, which is sprayed directly under your tongue 6-8 times before bed, is made with an all-natural blend of 12+ sleep ingredients that can help you fall asleep faster, sleep through the full night and wake up feeling refreshed and energized.
Along with the other 6 tips to fall asleep faster, using an oral sleep spray can be one of the most effective techniques to help you fall asleep at night.
The Bottom Line
It’s critical to being able to fall asleep quickly and consistently at night – not only can it help improve your sleep quality, but it can help relieve stress, anxiety and mental frustration too.
Using the 6 techniques outlined above can help you fall asleep faster, sleep through the night and have more energy during the day.