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How to Make Yourself Fall asleep Fast: Proven Hacks to Sleep like a Baby

Natural Ways to a Quality Fast Sleep

September 16, 2020 0 comments
25 steps to fall asleep fast without medicine

Are you trying to learn how to make yourself fall asleep fast? That is something a lot of people are chasing. And if you can achieve it, then your health and wellbeing will usher in a new and better dawn to a fulfilling life.

Having a good night’s sleep is essential for the wellbeing of the body and the brain. Some of the activities that need a good night’s sleep include learning, memory, mood, metabolism, mental health, and other biological functions. Deprivation of sleep may lead to deterioration of brain and body functioning.

Unfortunately, a lot of people have problems falling asleep. In some severe cases, people experience difficulty catching sleep, and they end up staying up all night. If this sounds like you, then you will be grateful that you found this post. Or did it find you?

We have dedicated this post to educate you on how to make yourself fall asleep fast. Keep reading to find out how to sleep like a baby during the nights.

Lower the Temperatures

lower the temperatures

When you fall asleep, your body temperature drops. When you wake up, it rises. So, if you have been having trouble sleeping, start by checking your room temperatures. It could be your secret of how to make yourself fall asleep fast

If your room is too warm, invest in a thermostat. Of course, there will be individual preferences of how cool you want to make the room. However, if you can’t seem to settle on a temperature, trying setting it between 60–67°F (15.6–19.4°C).

Also, taking a warm shower could help lower your body temperature quickly. Schedule your showers less than 2 hours before your bedtime.

Make Use of the 4-7-8 Breathing Method

4-7-8 breathing method

Lack of relaxation is one of the main reasons people have a problem falling asleep. If you are looking for how to make yourself fall asleep fasttry promoting calmness and relaxation.

One excellent way to ensure you are relaxed before your sleep time is by employing the 4-7-8 (1) breathing method. This breathing pattern derives its tactics from yoga. Using it will help calm your nervous system, relieve stress and anxiety.

Start by:

  • Placing the tip of your tongue behind your upper front teeth.
  • Then use your mouth to exhale completely. Make a ‘whoosh’ sound while at it.
  • Inhale through your nose while your mouth is closed. Mentally count to 4 as you exhale.
  • Hold your breath and mentally count to 7.
  • Exhale through your mouth with a whoosh sound. Count to 8 while exhaling.
  • Repeat this breathing principle thrice.

You will soon realize how relaxed this technique makes you. It will help you catch sleep faster.

How to Make Yourself Fall Asleep Fast – Create a Schedule

create a schedule

Having a schedule will help your body to catch sleep faster. There is a natural system that helps regulate the sleep-wake pattern in the body. It is called the circadian rhythm. This biological clock helps your body stay awake during the day and asleep during the night.

To make the circadian rhythm more effective, have a specific time to go to bed and wake up. Your body will learn this schedule. Once your internal clock has mastered this pattern, you will have an easier time falling asleep and getting up exactly the same hour every other day. However, you need to help your body have an easier time following this schedule. The best way is to have 7-9 hours of sleep daily.

Make Good Use of Daylight and Darkness

daylight and darkness

Exposure to light largely influences your internal clock. If you are irregularly exposed to light, you risk affecting the effectiveness of your circadian rhythm.

During the day, expose your body to light. It helps you stay alert. It doesn’t matter-the natural light and artificial light from devices will make you more alert during the day.

The darkness at night makes you feel sleepy. Darkness stimulates a rapid release of melatonin, a hormone that makes you sleepy.

So, if you are looking for how to make yourself fall asleep fastavoid light exposure at night. If you live near a street or maybe there is some light sipping into your room at night, consider getting blackout curtains.

Practice Yoga for How to Make Yourself Fall Asleep Fast

yoga

Yoga is excellent for meditation and mindfulness. Practicing yoga will help relax both your body and mind, a perfect tool for getting an incredible night’s sleep.

As you execute yoga poses, you will be working on your breathing patterns and techniques. The body movements and breathing techniques help relieve tension, fatigue, and stress from the body.

Meditation has also been shown to be excellent for melatonin release. If you are looking to make yourself fall asleep fast without medication, yoga and meditation would be a perfect bet.

Minimize on the Daytime Naps

daytime naps

Shocked? You shouldn’t be. We know you have read how naps are excellent in improving productivity and alertness. However, if you are looking for how to make yourself fall asleep fastyou may want to minimize those naps or avoid them altogether.

If you have poor sleep at night, the urge to nap during the day will be stronger. The naps reduce the efficiency, duration, and quality of a good night’s sleep.

Be careful with what you consume

This subject has always been controversial. What remains a fact is whatever you eat before bed affects your sleep. Also, when you eat, it will have an impact on your quality of sleep.

Taking a high-carb diet a few hours to bedtime will negatively impact on your sleep quality. Instead, replace the high-carb diet with high-fat meals. If you have to have a high-carb diet for dinner, ensure you do it 4 hours before bedtime. This will allow your body to have enough time to digest it. What your eating is a large part of the biohacking sleep process.

Also, avoid taking stimulants six hours before bedtime.

Do Physical Exercises during the day

physical exercises

Physical exercise is excellent for sleep, biohacking weight loss, and general body functioning too.

Exercises boost the production of a hormone called serotonin. It also reduces the levels of a stress hormone called cortisol.

When you get into exercising, do it moderately. Excessive physical exercise may result in poor sleep and an inability to fall asleep faster. Also, consider working out early in the morning rather than a few hours before bedtime.

Some of the exercise you could use to improve your sleep include the following cardio activities:

  • Running
  • Cycling
  • Hiking
  • Swimming
  • Tennis

But also don’t underestimate lifting weights.

Listen to relaxing music

If you have severe sleep disorders such as insomnia, listening to gentle and relaxing music could help. Music is excellent when it comes to putting you to sleep and improving the quality of sleep.

It is believed that Buddhist music is excellent for putting you into a good night’s sleep. The Buddhist chants have been used for a long time as meditation tools.

Also, soothing music 45 minutes to bedtime could be the solution that will help you sleep faster.

Keep off Electronic before bedtime.

Using your electronics before bedtime will make you have a difficult time falling asleep. So if you are looking for how to make yourself fall asleep fast and easy, keep off the video games, TV, phone before bedtime.

Using these electronics exposes you to blue light. Blue light inhibits the proper release of melatonin hormone. With the minimal release of melatonin, you will not fall asleep quickly. Also, using electronics keep you more alert; this is the last thing you want during bedtime.

Disconnect the electronics and keep them away an hour before bedtime. However, if you have to use the electronics shortly before bedtime, consider a blue light screen filter or a blue light blocking glasses. They will help protect you from direct exposure to blue light.

Cut-off the Clock-Watching Habit

Waking up in the middle night is typical. The problem is, most people have difficulties falling back asleep. If you watch your clock when you can’t fall asleep, it is time to quit that habit. It makes you anxious, which is harmful to sleep.

Do not sleep close to devices that will tempt you to clock watch. With a good night’s sleep, your body will get into a schedule, and you will not need an alarm. However, if you need it to wake up, have it far from your bed, a place you can’t stretch, and check your time.

Invest in Comfortable Bedding

comfortable bedding

One reason you may be having a difficult time falling asleep could be uncomfortable beddings.

A comfortable mattress would put you to sleep quickly.

Ensure your mattress is firm and with medium density. This prevents discomfort before, during, and after sleep.

Also, ensure your pillow is comfortable. A good one will help you get into the right temperature range and improve the neck curve and back and body comfort. If you are looking for a pillow to invest in, we recommend orthopedic pillows. They are more effective than memory foam pillow or feather pillow.

How to Make Yourself Fall Asleep Fast – Try Aromatherapy

aromatherapy

Aromatherapy uses essential oils to help relax your body (2). If you have tried several ways, but you can’t seem to fall asleep with ease, it is time you try aromatherapy.

Some of the essential oils that are highly effective in aromatherapy include peppermint, lavender, and damask rose. Oil blends from orange and lemon could help you fall asleep quickly.

Once you have your essential oil ready for aromatherapy, inhale it. It is the most common and effective way to use the essential oils for sleep. However, you could try using an essential oil diffuser to fill your room with the relaxing scents.

Write Down Your Thoughts

Ever tried falling asleep, but your thoughts won’t let you? A lot of people have their thoughts all over the place when they try to go to bed. Having your thoughts in circles when trying to fall asleep generates stress and anxiety.

So, how do you keep your brain relaxed for sleep? Start journaling a few minutes to your bedtime. Put your thoughts down in word. To relax and calm your mind, focus on positive thoughts.

Write down all the positive things that happened during the day, the goals you plan to achieve the next day, and all the positive things in life.

You don’t need to spend hours writing to fall asleep. 5-15 minutes of writing will help increase sleep time and quality.

Cut down Caffeine Consumption

Caffeine is used to energize you and make you stay alert. If you are looking for how to make yourself fall asleep fast, ensure you are tired and less alert when its bedtime.

Some of the caffeine products are soda, energy drinks, coffee, tea, and chocolate.

Keep off caffeinated drinks six hours before your bedtime.

Instead, go for calming drinks such as chamomile tea. They will help you improve your sleep duration and quality.

Change Your Sleep Position

A good night’s sleep is highly dependent on your sleeping position at night. Most people sleep on the back, stomach, or side. It is believed that people who sleep on their backs get good quality sleep and fall asleep quickly.

However, with recent research, back sleepers are at a higher risk of sleep apnea, snoring, and blocked airways. There are personal choices on the best sleep-positions. However, side sleepers have shown to have minimal sleep problems.

Read Before Bedtime Helps for How to Make Yourself Fall Asleep Fast

read before bedtime

We already know reading for kids before bedtime promotes better sleep. The same is applicable for adults. It helps you unwind your day right before getting into sleep.

When we talk about reading before bedtime, we are talking about traditional paperback books. Remember, we said we should keep our electronic devices before bedtime? Yeah, so leave the kindle for daytime reading.

Try Staying Awake if You Can’t Sleep

Have you noticed that you easily fall asleep when you are trying to stay awake? Remember when you had your exams? You tried to stay awake studying, but you ended up feeling sleepy.

So, the concept applies here. If you go to bed and try to sleep forcefully, you risk lowering your chances of falling asleep. Try what is called paradoxical intention; instead, a technique that entails trying to stay up instead of forcing yourself to sleep.

When you try to sleep in vain, you begin to get anxious. This will worsen the condition. So, instead, try staying awake and see what happens.

Think About Everything that Makes You Happy

Many people don’t fall asleep fast because their minds are flooded with all the failures in life. So, shut off thinking about the stressful and sad things in life, and instead visualize things that make you happy.

Using imaginary distraction will help you fall asleep quickly. Occupy your mind all happy moments and wins in your life. This way, you will erase all worries that are distracting you from sleeping.

Use Sleep Supplements

sleep supplements

It is good to fall asleep quickly without taking any supplements. However, the mind and the body may not make it easy. If you find trouble getting any sleep at night, I recommend that you try sleeping supplements.

Sleep supplements will either calm your brain or enhance the production of sleep hormones.

Some of the supplements you can try include magnesium, melatonin, L-theanine, and 5-hydroxytryptophan.

Avoid Noisy Environments

If you leave in a noisy neighborhood, it could be the reason you are not falling asleep. Living down a street with cars hooting all night, or neighbor’s dogs that won’t stop barking at night can be frustrating. So avoiding loud surroundings is a great way for biohacking sleep.

If you leave in a serene countryside with no noise at night, you are lucky. However, if your neighborhood is noisy at night, get earplugs. They will help you block out noise and fall asleep faster.

Cut Down on the Consumption of Alcohol

Alcohol makes it hard to fall asleep (3) because it induces restlessness and nausea. For you to fall asleep quickly, you need to calm your body and mind. Also, it becomes difficult to fall asleep when your gut is irritated.

Reduce the consumption of alcohol and watch how your sleep duration and quality improves.

Keep Yourself Busy During the Day

When you get to work during the day, give it your all. Use all your energy and productivity in executing your daily duties. Your body will be tired, and all you will be yearning for is sleep.

If you spend your day lying around, you will still feel energized at the end of the day. You do not want this happening.

Ensure Your Bedroom is Clean

bedroom is clean

A stuffy and dusty bedroom is another top reason why people have problems falling asleep. When was the last time you washed your pillow? How fresh are your sheets? Do you open your windows for aeration? How often do you dust your room?

Ever noticed how you sleep better in hotel rooms? It is because the beddings are freshly cleaned. Change your beddings often, and keep your room flawless.

Arrange Your Bedroom Well

arrange your bedroom well

The arrangement of your bedroom plays a vital role in helping you sleep. First, start by decluttering your room. Get all books out of the bedroom. You may have only a book you are reading on the bedside table. Get all shoes out of the bedroom too.

You can then employ the Feng Shui geometrical principal to arrange your bed.

 

  1. https://www.medicalnewstoday.com/articles/324417
  2. https://pubmed.ncbi.nlm.nih.gov/26211735/
  3. https://www.sleepfoundation.org/articles/alcohol-and-sleep

 

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