Are you looking for how to fall asleep fast? Do you often struggle to get to sleep? Are you the type of person who tosses and turns in bed for hours, staring at the clock? Maybe you don’t even lay down because your brain is way too wired. No matter what’s going on in your life, you know that you need more sleep. You just don’t know how to get it. That’s where you need some tips and tricks on how to go sleep fast. Luckily, it doesn’t have to be as difficult as you might think.
Set a Schedule
Did you know that you can’t actually ‘catch up’ on sleep? That means if you only get 6 hours every weekday you can’t sleep in for 10 hours on the weekend and make up for it. Even more, your body likes routine. So, if you get up at 6 am for work every morning during the week and you try to sleep in until 10 am or later on the weekend it actually throws your body off. That can actually contribute to you not being able to fall asleep when you want to. Your body doesn’t really know what it’s supposed to be doing.
If you set a schedule and go to sleep at the same time each night and then get up at the same time each morning it’s going to train your body better. That means your body will come to realize that at 10 pm (or whatever time you want) it’s time to go to bed. Once it’s trained that way it’s going to be much easier for you to fall asleep, because when you lay down at that time every night your body knows it’s time to sleep and it allows you to sleep.
Set the Lighting
If you’re trying to fall asleep when it’s still light out it can be difficult for your body. It wants to be awake when the sun is out because that’s just the way that we’re wired. But you want to be asleep. The best thing you can do is set the lighting in the room that you’re sleeping in. If you have to fall asleep or stay asleep when it’s light out get blackout curtains and make sure the room is as dark as possible to simulate night. This makes it easier for your body to know what it’s supposed to be doing.
On the opposite side of things, if you’re going to be getting up before it gets light the best thing you can do is have a light that simulates daytime. There are actually some lights out there that you can set to gradually brighten over the hour before you want to get up (or gradually dim over the hour before you fall asleep) to help your body feel more like it’s the right time of day for what you’re trying to do. Keeping the lighting consistent with sleep or wakefulness will help your body to do either.
Set the Temperature
Did you know it’s actually easier to fall asleep when it’s cool in your room than when you’re too warm? If you’ve been sleeping in a room that’s too warm you might not even realize that it’s making it hard to fall asleep. The way your body work is that it actually decreases the temperature of your core when you start to fall asleep. If you lower the temperature of the room it actually helps facilitate this temperature change and helps your brain to recognize that it’s time to sleep.
Taking a bath or a shower with warm (not too hot) water right before bed actually does the same thing because your skin cools more quickly when you get out of the warm water. That bath or shower could also serve to relax you and make you feel calmer, which is another important thing when you’re trying to get to sleep. If you’re able to relax in the shower it’s going to make sure that you don’t have stress keeping you awake and that your mind and body are prepared for a full night of rest.
Set Down the Computer
Electronics right before you’re planning to go to bed or up to an hour before you’re planning to go to bed can be a step in the wrong directly. The blue light that’s put out by your electronics actually wires you up, even if you feel like you’re getting tired in front of the screen. That means you struggle to fall asleep and you’re definitely not going to figure out how to sleep fast in 5 minutes that way. You need to put the computer and other electronics down for at least an hour so your brain is able to start slowing down early.
Set Your Sleep Times
And don’t set them during the day. Many studies seem to show that people who take naps during the day, especially those who take multiple naps per week, naps that are 2 hours or more in length or those who take naps later in the day, have worse sleep habits than those who don’t do any of these things. These naps could be interrupting your sleep and therefore making it harder for your body to fall asleep again when you want it to. Because you’re sleeping during the day your body doesn’t feel as tired or ready to sleep when you want to.
Set Down the Carbs
If you eat too many carbs shortly before you eat it can decrease the quality of the sleep that you’re getting by a great deal. Consuming caffeine is another one that can be a problem for those who are trying to get to sleep quickly. How far before bed you should stop eating carbs or caffeine varies for everyone, but it’s important that you monitor your own body and find out when should be your cutoff. In general carbs should be at least 4 hours before bed and caffeine at least 2, but this will depend on your specific body as well.
Set an Exercise Routine
If you work out during the day it can actually help you to sleep better at night. We’re not talking about intense workouts where you run yourself to exhaustion either. We’re talking about moderate intensity exercise where you can feel it, but you can absolutely still function the rest of the day. Even just a little bit of exercise can help you to feel more relaxed and to make sure that you’re ready for a full night of sleep when you first lie down.
Those who exercise earlier in the day actually seem to have the best results with this, improving not just the quality of their sleep but also the quantity. So if you’re struggling to sleep adding a little bit of exercise could be exactly what you’re looking for in your day. And it could be just about any type of exercise so all you have to do is find something that you enjoy, whether it’s heading to a gym or heading outside to play with the kids or engaging in a sport each day.
Set Your Thoughts to Paper
If you find yourself with a million things running through your head at night then it’s a good idea to start journaling. This practice gives you the opportunity to write out everything that you’re thinking before you go to bed, making it a whole lot easier to clear your mind when you want to actually fall asleep. After all, it’s difficult to try and relax when all you can think about is what happened at work today or that fight you had with your partner or anything else. By getting it out on paper you can get it out of your mind and relieve your stress. (Read more: How to Relieve Stress)
Set Time to Read
Reading before bed is another method that can help to relax you and make you feel calmer and ready to rest. Of course, you should try to avoid electronic books or e-readers at night, so make sure you’re picking up a physical book to read and that you’re turning down the lights a little at the same time. This will help you to relax and will help ease you into being ready to sleep. When you’re ready to sleep you should be able to drift off much faster since you’re less stressed.
Set the Scene
The smells around you can actually be a way to help you relax and feel ready for sleep as well. That means things like aromatherapy and even candles can help you to relax. Make sure if you are using candles that you burn them before you fall asleep to get the scent into the air and then put them out before you go to bed. With aromatherapy you could use it in a body wash or bubble bath or you could spray it into the air or on your pillow to help you relax.
Set Your Dreams Before Falling Asleep
You can’t exactly choose what you’re going to dream about, but you can choose what you think about before you drift off. If you allow your mind to wander chances are you’re going to rehash the days’ events and that’s not going to help you drift off. Instead, pick your favorite relaxing daydream and let your mind wander over that instead. You can think about something calming and relaxing, but make sure that you don’t stress yourself out or let yourself get too bold in what you’re thinking about or you could end up waking yourself up more than calming yourself off to sleep.
Set Yourself Up
If you’re comfortable you’re going to have a much easier time falling asleep so find yourself some comfy pyjamas and some comfy bedding. Make sure your mattress is the ideal level of firmness for you and then find the most comfortable position for you to lay in. All of these things are going to make sure that you’re comfortable, which makes it easier for you to fall asleep when you do lie down. After all, if you’re not feeling comfortable it’s going to be quite difficult for you to relax enough to sleep, right?
Another important thing is to keep your bedroom only for sleeping. Don’t bring electronics or work or workout gear or anything else into the bedroom. If you have too many distractions all around you it’s going to make it a whole lot more difficult for you to fall asleep when you do lie down because you’re thinking about all the other things around the room. If you can keep your bedroom quiet and comfortable for you it’s going to be easier for you to close your eyes without work or a computer or something else calling your name.
Set Up an Appointment
Talk with your doctor about your sleep troubles and see if there is something that they can help you with. It’s possible that your problems getting to sleep are actually caused by a medical condition or even a medication that you’re taking. Talking with your doctor can help you better understand why you’re struggling to sleep and if there’s a medical way to help you with your problem. If there is, you could find that medication or specific treatments make a huge difference in your sleep and give you the results you’re looking for a lot faster even than some of these tips.
Check out each of these options and see which ones work for you. Figuring out how to go sleep fast is as much about you specifically as it is about tricks and techniques. You’ll need to pay attention to your own body and how it reacts to different methods. Some may be better or not so great for you, but you’ll never know unless you try them out. And don’t stop with just one. Maybe more than one of the techniques here will help you out and you want to try them together or alternate between different ones. The choice is up to you.