There are few things more frustrating than laying down for bed and not being able to doze off. Instead of drifting off into dreamland, you find yourself stuck in staring at the wall or the clock by your bedside that keeps tick-tick-tocking. Rather than simply accepting defeat, take action.
If you’re looking for clever ways to fall asleep quickly, you’ve come to the right place. In this post, we’ll illustrate the many ways you can beat your sleepless nights and get the shuteye you deserve.
Method #1: 4-7-8 Breathing
The 4-7-8 method is a sleepy time staple because you can use it for relaxation purposes when you’re trying to get some sleep or when you’re anxious and need to take a step back and calm down. Based on pranayama and developed by Dr. Andrew Weil, this traditional yogic breathing technique is an amazing bedtime practice.
How to do it:
- Position your tongue behind your front teeth and rest it against the roof of your mouth.
- Slowly exhale through your mouth to empty your lungs, and then close your lips together.
- Breathe in through your nose for 4 seconds
- Hold your breath for 7 seconds
- Release through your mouth over a count of 8 seconds
- Repeat this process at least four times
Method #2: Lower the Room Temperature
Being too warm or too cold while lying in bed can have a crucial impact on your ability to fall asleep in a timely manner. Experimenting with different temperatures at night can help you figure out what your optimal coolness or warmth is for snoozing soundly. According to the National Sleep Foundation, the most comfortable temperature for sleeping is 65°F.
Method #3: Optimize Your Sleep Space
Optimizing your sleep space means making sure your bedroom is a true sleep haven where you feel calm and ready for relaxation. This can mean removing any distracting or tempting electronics or it may mean adding something new into the mix. Check out the items below to help capture a good night’s sleep faster than ever before.
- White noise machine: If you’re up at night because of outside noise or deafening silence, a white noise machine can provide a soft, low humming sound that can lull you to sleep.
- Relief pillow: Relief pillows—be it a shoulder relief pillow or a pressure relief pillow—are designed to provide the support you need to sleep comfortably.
- Essential oil diffuser: Diffusing essential oils can have a sedative effect so long as you use the right oils. Consider diffusing lavender, ylang-ylang, or bergamot to fall asleep quickly.
Method #4: Take Melatonin
Melatonin is the hormone that controls the sleep-wake cycle in your body. If melatonin levels are low, odds are likely that you’ll find it incredibly difficult to fall asleep. Melatonin supplements are an easy remedy for this and can instantly improve how quickly you’re able to catch some Zzz’s.
Method #5: Practice Good Sleep Hygiene
Did you know that the habits you practice before bedtime have an enormous effect on your sleep? If you make a dedicated effort toward cultivating healthy sleep hygiene, you’ll be able to reap the abundant benefits of higher sleep quality and harness the ability to fall asleep faster. Of these bits of advice, the latter strategies would have a greater chance of succeeding.
- Eliminate screen time before bed: Blue light keeps you awake and disrupts your circadian rhythm, making it harder to fall asleep at night.
- Do bedtime yoga: Stretching and breathing exercises can help you destress at night.
- Write in a journal: Writing down your thoughts before bed can help prepare your mind for relaxation and rest.
- Take a warm bath or shower: There’s no better way to wind down than calming your body with a warm shower or bath.
- Skip the caffeine: Avoid consuming caffeine and sugary foods 6 hours before bedtime.
Method #6: Mind Your Plate
Want the skinny in late-night snacking? Although it’s been long thought that eating closer to bedtime can keep you awake, the right snack selection can actually help you fall asleep faster.
The following bedtime snacks can not only help you fall asleep, but they won’t derail any sort of diet you may be on:
- Warm milk
- Sweet potatoes
With these clever tricks up your sleeve, you’ll be falling asleep within the blink of an eye of bedtime!