Are you someone who struggles to fall asleep?
If so, you’re not alone. In fact, a recent survey found that 27% of Americans have trouble falling asleep or staying asleep most nights of the week. Additionally, 68% of people struggle with sleep at least one night a week.
Luckily, there are things you can do to help yourself fall asleep faster.
Check out this guide to discover the top tricks to fall asleep fast.
- Lower the Room Temperature
Keeping your room warm may help you feel cozy, but it’s actually bad for your sleep.
If your room is too warm, you may have difficulty falling asleep. Therefore, we suggest lowering your thermostat to somewhere between 60-75 degrees. Individual preferences will vary, so you’ll need to take some time to figure out which temperature is best for you.
You may also want to consider taking a warm shower or bath before you go to bed. After the shower or bath, your body will start to cool down, which signals that it’s time to go to sleep.
- Use the 4-7-8 Breathing Method
Another great trick that can help you fall asleep faster is the 4-7-8 breathing method. This is a simple yet powerful breathing method that promotes relaxation and calmness.
Here’s how you perform this technique:
- Place the tip of your tongue behind your upper front teeth
- Make a whoosh sound as you exhale fully through your mouth
- Shut your mouth and inhale through your nose as you count to 4
- Hold your breath for 7 seconds
- Open your mouth and make a whoosh sound as you exhale completely, counting to 8
You can repeat this technique as many times as you need to until you start to drift off to sleep.
- Avoid Napping During the Day
Crawling onto the couch for a cat nap can be very satisfying. However, if you’re napping late in the day or napping for long periods of time, it could be affecting your sleep.
While scientists believe that naps can help improve your alertness during the day, there are mixed opinions on what effect napping has on your nighttime sleep. One study looked at a group of 440 college students and found that those who napped several times a week for two hours or more had the poorest quality of sleep.
So, try to resist the urge to nap during the day. If you really need a nap, try to keep it to 20 minutes. If you need to energize your self consider blaring some techno music or disco to get your energy level up.
- Consider Using CBD Oil
CBD has exploded in popularity over the last several years thanks to the many benefits it offers. CBD has shown to help reduce pain, reduce depression and anxiety, alleviate cancer-related symptoms, and more.
Additionally, research shows that CBD oil may be able to help those who struggle with sleep. Studies suggest that CBD can help with both falling asleep and staying asleep. You can check out this guide to learn how to sleep well with CBD.
- Get on a Sleep Schedule
If you’re going to bed and waking up at different times each day, then you’re making it very difficult for yourself to fall asleep easily at night.
Your body has its own internal clock, known as the circadian rhythm. It cues your body and mind to feel alert during the day and sleepy at night. By waking up at the same time and going to bed at the same time each day, you help your internal clock keep a consistent schedule.
Once your body gets used to this new schedule, it’ll be easier to fall asleep and wake up at the same time. Therefore, make every effort you can to go to bed at the same time and wake up at the same time, even on the weekends.
- Watch What You Eat
What you eat can also have an effect on who easily you’re able to fall asleep.
Research shows that while high-carb meals will help you fall asleep faster, it won’t be a restful sleep. Rather, high-fat meals promote deeper and more restful sleep.
In addition to watching what you eat, you should also watch when you eat. In general, it’s best to have your last meal of the day about four hours before bedtime, as this will give your body enough time to digest.
- Exercise During the Day
Have you been saving your workouts for the night time? While a nightly sweat session may feel good, it could be affecting your ability to fall asleep.
To promote better sleep, it’s best to work out in the morning hours. Additionally, make sure you maintain a moderate to intense exercise routine, but don’t overdo it. Excessive training has been linked to low-quality sleep.
If you don’t exercise on a regular basis, now is a good time to start. Studies show that regular exercise can help increase the quality as well as the duration of your sleep. It does this by decreasing cortisol levels and boosting serotonin production.
- Turn Off the Electronics
If you’re staring at your phone or the TV before you go to bed, then you’re harming your chances of a good night’s sleep.
This is because electronics emit an artificial blue light that can disrupt your circadian rhythm and suppress melatonin, which is the sleep-inducing hormone. Try your best to switch off all of your electronics an hour before bedtime. If you’re tempted to scroll on your phone, keep it on the other side of the room.
To help you unwind, you could read a book, do a crossword puzzle, or do some meditation/stretching.
Time to Use These Tricks to Fall Asleep Fast
Now that you’ve read about these tricks to fall asleep fast, it’s time to put them into action. Before you know it, you’ll be getting a good night’s sleep every night!
Be sure to check back in with our blog for more sleep-related tips and tricks.