3 simple tips that help you fall asleep fast
Published: 03:45 PM, 9 January 2021
Many people have severe difficulty falling and staying asleep through the night. Poor sleep can have negative effects on many parts of body and brain, including learning, memory, mood, emotions, and various biological functions. Here are three simple ways to fall asleep as fast as possible.
1. Lower the temperature
Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up. If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–67°F (15.6–19.4°C) could help.
Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can send a signal to your brain to go to sleep.
2. Use the 4-7-8 breathing method
The “4-7-8” method is a simple but powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed. It’s based on breath control techniques learned from yoga, and it consists of a breathing pattern that relaxes the nervous system. It can be practiced any time you feel anxious or stressed.
Here are the steps:
- First, place the tip of your tongue behind your upper front teeth.
- Exhale completely through your mouth and make a “whoosh” sound.
- Close your mouth, and inhale through your nose while mentally counting to 4.
- Hold your breath, and mentally count to 7.
- Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8.
Repeat this cycle at least three more times.
This technique can relax you and help you fall asleep quickly.
3. Get on a schedule
Many people find that setting a sleep schedule helps them fall asleep easier. Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night.
Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule. Once your body adjusts to this schedule, it’ll be easier to fall asleep and wake up around the same time every day.