How To Go To Sleep Fast?
How To Go To Sleep Fast?
Check out these great sleep hacks to go to sleep fast and stay asleep longer.
Getting good sleep is important for staying in good health. One of the most difficult challenges for sleepers today is how to go to sleep fast. People are always looking for sleep hacks to fall asleep faster. Between the daily stressors of our lives, being bombarded by negativity in the news, and living in a digital age we have endless distractions at our fingertips, it can be hard to wind down at night.
The American Sleep Association says that 50-70 million adults in the United States suffer from some sort of sleeping disorder. Insomnia is the most common sleep disorder that affects 30% of adults in America. Insomnia can include not being able to fall asleep, waking up repeatedly during the night, or a combination of both. Not getting enough sleep can make life miserable.
This is why we’ve put together our Top 10 Hacks To Go To Sleep Fast. Check out the list below and pick and choose between the sleep tips that best fit your lifestyle. Some of them are easier than others but you’re sure to find the best way for you to fall asleep fast.
Top 10 Hacks To Go To Sleep Fast
Our list of tips for falling asleep fast is perfect for anyone having trouble sleeping!
1. Whip Out The Lavender
Lavender is proven to calm the nervous system. It promotes relaxation and can reduce stress and anxiety. Because of this, a lavender essential oil is often recommended to help people go to sleep faster. You can put a dab of lavender essential oil on a cotton ball and place it next to your bed when you lie down. You can also put some on the end of a wooden clothespin and attach it to a fan to circulate the lavender scent throughout your bedroom. Another option is to get a lavender pillow that is designed to help you fall asleep faster. Chamomile is a great choice too.
2. Try Breathing Exercises For Sleep
Breathe is very powerful. There is a lot of scientific research that shows certain breathing exercises are very beneficial for sleep. Not only can breathing exercises help you go to sleep fast, but they can also help you stay asleep longer. This makes them a great option for people who may be having trouble falling asleep, as well as staying asleep throughout the night. Check out our Top Five Breathing Exercises for Sleep. It features breathing techniques for sleeping better that are backed by science and clinical sleep professionals. There are a few different breathing types to choose from. Try them all until you find the one that you feel best suits you.
3. Get Enough Sleep The Night Before
Getting enough sleep each night can be its own challenge. Some of us have trouble falling asleep, while others have trouble staying asleep. Then there are some of us who have problems with both. Not getting the right amount of sleep each night can actually make it harder to fall asleep. It throws off our natural circadian rhythm. Getting the right amount of sleep each night is important to keep your circadian rhyme in tune. Just like an instrument, when your circadian rhythm is in tune, it will perform better and you will fall asleep faster. We recommend checking out our guide on the number of hours of sleep you need for optimum health. When you get the right amount of sleep you’ll sleep better every night.
4. Lower Your Bedroom Temperature
Part of our body’s natural sleep cycle involves our body temperature. We naturally cool down when we lie down to sleep. This is because it gets colder when the sun goes down and our sleep cycles are connected to the light cycles. Setting a lower temperature in your bedroom will tell your body, “Hey, it’s nighttime, and we can go to bed now.” The ideal temperature settings for sleep are a little different for everyone. In general, though, your bedroom temperature should be set anywhere between 60°F and 67°F. This is the best sleep temperature zone for most people. If you sleep with a partner who likes it warmer, try getting them an electric blanket or extra covers to stay warm.
5. Go To Bed At The Same Time
Setting a consistent bedtime is one of the most important and impactful things you can do to fall asleep faster. Your body works best on a schedule. Remember how we talked about getting your circadian rhythm in tune to perform the best? This is the best place to start when you want go to sleep fast. When you go to bed at the same time every night, your body will learn to start calming down for that bedtime. This can be somewhat difficult at first if you tend to go to bed at different times every night. However, after you give it about two weeks you should start to see a difference in how fast you go to sleep.
6. Meditate to Sleep Great
Meditation is scientifically proven to help people sleep better. Mediation can help you go to sleep fast, and stay asleep longer. The good thing is, that meditation can be done anywhere. It has even been shown to improve sleep patterns when practiced during the day. There are many types of meditation. Some of them are better for sleep than others. Meditation for sleep isn’t for everyone, but there are many different types of mediations you can try. Check out our Meditation and Sleep guide for the best meditation practices for sleep.
7. Put Up Blackout Curtains
We already mentioned how our sleep cycles are connected to the light cycles of the sun. For this reason, we recommend getting blackout curtains in your bedroom. Blocking out the light from the sun, the moon, or even outside streetlights can help you get to sleep faster. If your bedroom is dark when you go to bed it’s another way you can alter your sleeping environment to tell your body it’s time for sleep. It’s much easier to fall asleep faster when your body feels like it’s the right time naturally.
8. Don’t Take Naps During The Day
Although naps can sometimes be a good thing, they should be avoided if you’re having trouble falling asleep at night. You want to be tired when you to bed. If you take a nap during the day, you may feel more rested when bedtime rolls around. This can stop you from being able to fall asleep right away, which can be frustrating. If you’re in the habit of taking naps during the day and you’re fed up with how long it takes you to fall asleep, then cut the naps out. If you’re napping because you feel tired during the day, it can also be related to your day naps. Try not to nap for a few days and you’re sure to fall asleep faster at bedtime.
9. Avoid Caffeine in the Afternoon and Evening
Let’s face it. We live in a caffeinated culture. There are multiple coffee shops on every block and we’re almost always within reach of some sort of energy drink. Drinking a lot of caffeine can keep you up at night. One of the quickest ways to start falling asleep faster is to cut your caffeine consumption down. If you like to have an afternoon coffee, soda, or energy drink, consider cutting it out of your diet. The effects of caffeine take many hours to wear off and can easily be one of the reasons you’re up at night. Instead, try a decaf coffee or a non-caffeinated soda.
10. Listen to Relaxing Music or A Sleep Podcast
Listing to relaxing music is a great way to wind down before bed. Putting on something that keeps you calm can help reduce your stress, relieve anxiety, and make you sleepier. Choose any type of music that you feel is relaxing. This can be different for everyone. Some people prefer sleep podcasts to music, which is fine too. There are a wide variety of sleep podcast options out there. We recommend checking out our Best Podcasts for Sleep guide. It has a list of different styles of sleep podcasts so you’re sure to find one that’s perfect for you.
11. BONUS SLEEP HACK - Get A New Mattress
The mattress you sleep on makes a huge difference when it comes to sleep quality. If your mattress is getting old, uncomfortable, or not giving you the sleep experience you expect, then it might be time to upgrade. Mattress comfort and support materials wear down over time and can affect the quality of your sleep. Whether you’re shopping for a mattress on a budget or looking to invest your entire tax rebate into a top-quality sleep system, we have what you need. Check out our great selection of mattresses to find one that will help you go to sleep fast.