It’s normal to take about 10-20 minutes to drift off to sleep. However, if you’ve ever struggled with insomnia, you might be wondering how to fall asleep fast. Although your specific characteristics and needs may influence your habits, putting a few proven methods into practice can ensure a calm and restorative night. We are going to decipher several activities that promote sleep. Try them out and find the one that works best for you!
How to fall asleep quickly when you can’t do it?
Techniques for falling asleep faster typically focus on reducing bedtime stress and inducing a calmer state known as relaxation response. Relaxation techniques generally include elements of deep breathing and focused attention. Although more research is needed, some studies suggest that these methods can relieve pain, anxiety, and other conditions that can interfere with sleep.
As part of your bedtime routine, set aside time to try the techniques that work for you and your habits.
People who wish fall asleep in less than 5 minutes may devote more time to sleep-promoting techniques and exercises, including those listed above.
1. Guided visualization
Recalling a serene memory or imagining a peaceful landscape can reduce the stressors of the day to prepare your mind and body for sleep. Breathe slowly and deeply and focus on sensory details, including sights, sounds and smells, to immerse yourself in an imagined space. You may find it helpful to use a pre-recorded soundtrack to direct your thoughts. Guided Imagery soundtracks are widely available online.
Practicing meditation techniques to get a restorative sleep can help you fall asleep faster. Mindfulness meditation, in particular, has shown promising results in improving sleep.
The fundamental principles of mindfulness meditation are about relaxing by focusing on the present moment and letting go of judgment. When practiced at bedtime, mindfulness can help reduce rumination and make it easier to let go of negative emotions in preparation for sleep.
Besides this relaxation techniquemethods to improve sleep latency may include regular exercise, taking a warm bath or shower before bedtime, aromatherapy with essential oils, or writing down thoughts and worries.
3. Music to fall asleep quickly
A noisy environment can make it difficult to get restful sleep quickly. In addition to reducing unnecessary or distracting sounds, you may find that thelistening to soothing music relaxes you and blocks out outside noise. Consider making a 10-20 minute list and listening to it every night to create a routine. If you find music too distracting, some people also tout the benefits of white noise for sleep.
The breathing techniques and progressive muscle relaxation can help you fall asleep. Try for example the 4-7-8 breathing method !
1. Begin by placing the tip of the tongue against the skin behind the upper anterior teeth, and hold it there throughout the session.
2. Exhale completely through your mouth, making an exhalation noise.
3. Close your mouth and inhale quietly through your nose for a count of 4. Hold your breath for a count of 7. Exhale fully through your mouth, making an exhalation sound, for a count of 8. This is a breath.
4. Repeat step 3 three more times, for a total of 4 breaths.
This method involves US Army practices. The book Relax and win: Championship performance by Lloyd Winter gave him some popularity. The military method complete takes 2 minutes, but the last 10 seconds are the key to falling asleep:
1. Squeeze briefly, then relax the facial muscles. Let the tongue relax.
2. Drop your shoulders to the floor and let your arms hang freely along your body.
3. Inhale and exhale at a normal rate while relaxing the chest.
4. Relax the thighs and lower legs.
5. Let the mind go blank, letting thoughts come and go without dwelling or judging.
6. Imagine a relaxing scene, like floating in a boat looking up at the blue sky, or lying in a black hammock surrounded by soothing darkness. If it is not possible to visualize either scene, repeat the “don’t think” mantra.
You should fall asleep within 10 seconds of step 6.