Life has enough challenges without trying to go through it sleep deprived. But falling asleep doesn’t come easy to many of us despite being crucial to our health. Nor is being exhausted the magic bullet to hanging out with the Sandman. Thankfully, there are ways to improve our sleep hygiene.
Falling asleep instantly requires creating a sleep-conductive environment and routine. Tools such as breathing exercises or meditation can also help, along with supplements such as melatonin. Avoid excess alcohol, drinking caffeine later in the day, and using screens in the bedroom.
Many training programs and methods for instant sleep include autogenic training, the military method, imagery, and sleep apps. But the success of these techniques also depends on your daily habits and bedroom environment. Minor adjustments to daily living can produce restful results.
11 Things You Can Do To Fall Asleep Instantly
Some people require medical intervention to help them sleep. But before you rush to the doctor or splash out on expensive subscription apps, try our following tips to help you fall asleep instantly.
1. Ensure Your Room Is Dark And Days Are Bright
Humans need exposure to daylight during waking hours and total darkness at night to ensure quality sleep. Giving the body clear signs between activity and rest helps us fall asleep instantly. In addition, studies have shown that sleeping with some light, even if low, can raise the chances of insulin resistance and heart disease.
2. Keep Your Bedroom At 60-67⁰F
Cool rooms and lots of blankets are much more conducive to sleep than a warm room and a single top sheet. So, ensure you keep your bedroom from being stuffy, 60-67⁰F (15.5 – 19⁰C).
3. Set A Consistent Bedtime
The human body adores routine. Thus, it is much easier to fall asleep instantly if bedtime is consistent.
4. Eat A Healthy Low-Sugar Diet
Healthy eating is routinely recommended for all sorts of ills. But how you eat the final meal of the day can heavily impact your sleep. High-sugar or starch meals produce quick energy, something you don’t need just before bed. In addition, keeping the portion size to recommended amounts will prevent your digestive system from being overly taxed.
5. Exercise Daily For Better Sleep
Daily exercise helps our bodies transition better from awake to asleep. However, it does not have to be high-impact and strenuous training that will leave you lying in bed full of achy muscles. Studies have shown that walking is enough to help your body get quality shuteye.
6. Take A Bath Or Shower 1-2 Hours Before Bed
Hot water on the body is comforting. Ten or more minutes of a bath or shower 1-2 hours before bed will help you unwind and prepare for sleep.
7. Practice Mindfulness Through Meditation, Or Yoga
Meditation, yoga, and breathing exercises all help busy minds and bodies to calm. Investigate which of these practices would work best for your personality.
8. Ready For Sleep By Reading Or Listening To Relaxing Music
Reading a paper book (not electronic) is a calming way to conclude the day. Avoid subjects you’ll find distressing and choose books that get your mind off the day or are beautifully written.
Relaxing music has also been proven in studies to help many people sleep. If you are using headphones, choose a comfortable, noise-canceling pair and consider setting a timer so the music drifts off shortly after you do.
9. Keep Pen And Paper By Your Bed
Busy minds make for poor sleep. It is common to remember things we need to do right before bed. But rather than getting up and typing that email or getting up to take care of a task, just write it down. Thus, you don’t have to stress you’ll forget, nor will you “wake up” your body by moving around your home.
Also, if something is upsetting you, write it down. It helps to get it out so you won’t dwell on it, preventing your mind from settling.
10. Use Earplugs Or A Sound Machine To Reduce Noise
Not everyone has the privilege of living in a quiet place. However, reducing noise is essential to quality sleep. Use earplugs, a sound machine, or a fan to help you fall asleep instantly.
11. Consider Taking Sleep Promoting Supplements
There are supplements you could consider to promote good sleep:
- Melatonin
- Magnesium5-HTP
- L-theanine
6 Things To Stop Doing So You Can Fall Asleep Instantly
Sometimes falling asleep isn’t about what you do but what you don’t. Here are six things to stop doing so you can start falling asleep instantly.
1. Avoid Screen In Your Bedroom
Screens emit blue light, a known sleep disrupter. In addition, TV, movies, social media, and emailing all stimulate the brain, keeping you awake rather than falling asleep. Banish the TV, put your phone in a drawer, and swap the e-reader for a paper book.
2. Don’t Brush Your Teeth Right Before Bed
Brushing your teeth and washing your face are all excellent hygiene practices. But try to do these a good hour or more before you go to bed as these activities can “wake up” the brain and body.
3. Don’t Nap, Or Keep It To 20-30 Minutes
Napping can sabotage a good night’s rest. If you are going to nap, keep it short, no more than 20-30 minutes.
4. Stop Drinking Coffee 5-7 Hours Before Bedtime
Caffeine is a stimulant that can impact the body for as long as 5-7 hours after consuming it. Thus, if you love coffee or soda, ensure your last hit is 5-7 hours before bed.
5. Reduce Or Eliminate Alcohol Consumption
Alcohol might initially usher you to bed, but it won’t give you quality sleep. Instead, it causes restless sleep because your body has to metabolize it, messing with your circadian rhythm. In addition, it is a diuretic, so you’ll have to get up once or twice during the night.
6. Don’t Watch The Clock
Watching the clock triggers stress, anxiety, or a busy mind when trying to fall asleep. So, while it is good to go to bed at a consistent time, once you’re tucked between the sheets, avoid checking the time until morning.
Conclusion
Falling asleep instantly requires creating the right bedroom environment. In addition, healthy habits, such as a low-sugar diet, walking, and reducing caffeine and alcohol intake, will further help your sleep goals.
But if you have tried everything and sleep still alludes, it may be time to seek a doctor’s assistance.