How To Fall Asleep Fast: 7 Natural And Easy Methods

by John Griffith Feb 17, 2023 @ 14:39

Sleep is super important, as it helps your brain and body function properly. However, sometimes falling asleep isn’t the easiest of things. Even if you are tired and are craving some rest, there are moments where your brain and body just can’t seem to go into sleep mode. This can cause a vicious cycle of insomnia over time. It can be quite frustrating. On the bright side, you don’t have to take it. It’s time to take matters into your own hands. That’s why today we want to share with some sleep expert approved methods when it comes to how to fall asleep fast.

There are moments where your brain and body just can’t seem to go into sleep mode

Sleep is super important, as it helps your brain and body function properly

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How To Fall Asleep Fast
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How To Fall Asleep Fast

On average, it should take from fifteen to twenty minutes to fall asleep. These minutes start counting from the minute you are all cozied up in bed, eyes closed, trying to slumber. This does not include the pre-sleep bedtime rituals like showering, brushing your teeth, reading, etc. But what do you do if these twenty minutes pass and you are still no where close to being asleep? Don’t worry, we will help you out. We’ve collected some of the easiest natural methods to help encourage your body to go into sleep mode.

On average, it should take from fifteen to twenty minutes to fall asleep

But what do you do if these twenty minutes pass and you are still no where close to being asleep?

#The Military Method

Military members often have inconsistent sleeping schedules and not at all optimal sleeping conditions. This means that they need to train themselves to fall asleep quickly and anywhere, so they can get as much rest as possible. This is where the military method comes into play. This is a technique that was developed to help soldiers fall asleep in just 2 minutes. Amazing! And you can use it as well. First you need to assume a comfy position in bed. Then start to relax every part of your face (lips, jaw, eyelids). Next allow your arms to rest at each of your sides. Start by dropping the shoulders first. Now it’s time to start taking deep breaths in order to relax your chest. Once the chest is done, we move onto the lower half of the body. Work your way down from the hips to the feet. Now you’ve relaxed every body part, start visualizing your happy place. Your body and mind will start to fall asleep.

This is a technique that was developed to help soldiers fall asleep in just 2 minutes

#Noise

Some people prefer to have noise in the background as they fall asleep. While this may not be for everyone, if you happen to enjoy it, it is a great way to fall asleep. The background noise can be pretty much anything. From relaxing music, to an audiobook, a television show, sounds of waves, white noise, and so on. This entirely depends on your preferences. Some studies show that listening to sedative music can actually promote a deeper sleep. So, why not try it out.

Some people prefer to have noise in the background as they fall asleep

#Check Room Temperature

Your natural body temperature changes as you fall asleep. Since the body tends to cool down when you lie down, it’s important to make sure your room temperature isn’t too high. If your sleeping environment is too warm, this could be making it hard for you to fall asleep. The body doesn’t need too much heat when it is sleeping. So, before you hop into bed make sure to change your thermostat to a cooler temperature. Taking a nice, warm shower before hopping in bed can also help to speed up the body’s temperature changes and signal it that it is time for bed.

Your natural body temperature changes as you fall asleep

#4-7-8 Breathing Method

If you tend to overthink, this method is for you. Laying in bed and worrying about life, really won’t help you fall asleep, it does quite the contrary. But you still need rest. Dr. Andrew Weil developed this simple, but effective breathing method (4-7-8) that can help calm you down and let you unwind before bed, so falling asleep will be a breeze. Once you are lying in bed, relax your tongue and rest it on the roof of your mouth. Then start to slowly exhale through the mouth, emptying your lungs completely. Next, breathe in through your nose for 4 seconds. Hold your breath for 7 seconds. And finally, exhale for 8 seconds. You should repeat this around four times.

If you tend to overthink, this method is for you

#Use a Weighted Blanket

Sleeping with a weighted blanket is pure sleep paradise. These blankets are used as a form of pressure therapy and help to create a calming effect. This then stimulates the release of serotonin in the brain and helps you get a good night of sleep. It’s just like being tightly hugged by a loved one. Ideally, the blanket should be around 10% of your body weight, so it can apply enough pressure to calm you down and relax you without being suffocating. Since the blanket helps relax you, it will make it easier to fall asleep way faster than with a normal cover.

Sleeping with a weighted blanket is pure sleep paradise

#Autogenic Training

Created by German psychiatrist Johannes Heinrich Schultz, autogenic training is a great relaxation method. It is based on the principles of hypnosis and uses a series of statements to help create a calming effect. You are basically saying what you want to happen and tricking your body into thinking that is what is happening. For example, you lay down, focus your breathing and start saying to yoruself “I am calm” or “my arms are getting heavy”, etc. You repeat the mantra and over time your body will start to relax and you will doze off.

Autogenic training is a great relaxation method

#The Right Food

Our diet pretty much affects every aspect of our lives. This also includes sleep. What we eat can have a negative or positive impact on our sleep. For example, greasy foods, caffeinated drinks, and very spicy foods are best avoided before bed. But on the other hand, a nice, warm cup of Chamomile tea is a great treat before bedtime, as it can help you sleep better. So, make sure you help your body put rather than riling it up before sleep.

A nice, warm cup of Chamomile tea is a great treat before bedtime

These were some of the easiest methods when it comes to how to fall asleep fast. We hope you found this article useful. Now you know all the tips and tricks you need to start falling asleep faster, so you have plenty of time to rest.

These were some of the easiest methods when it comes to how to fall asleep fast

Now you know all the tips and tricks you need

Sources:

John Griffith

John Griffith is a young, passionate journalist. Writing has been John’s hobby ever since he was a boy. He has worked in some of the UK’s most successful news portals over the course of his professional career but found his forever home at Archzine.