We’ve all been there. It's 3AM in the morning. You’re staring at the ceiling. You’re trying to count sheep. But, your brain won’t shut off. You ask yourself, “how to fall asleep fast” and in your tiredness, it just can’t compute.
Not falling asleep can be very frustrating. Whether you have lots to do the next day, or just want to be on good form, a lack of sleep is a real pain. So if you want to start your slumber, take a look at Mee’s best techniques to fall asleep fast.
Techniques to Fall Asleep Fast
Look. Sadly, it's not possible to fall asleep in 10 second. Especially if you’re struggling to shut your eyes in the first place. However, there are a few relaxation techniques to fall asleep fast.
Progressive muscle relaxation: This technique requires you to tense then relax all of your body muscle. Start with your toes, and slowly move up to your legs, then to your torso, arms and neck. By then, your body and mind should become more relaxed and then falling asleep will be a piece of cake.
Deep breathing: You know the drill. Take slow, deep breaths to calm your mind and relax the body. After that you will fall asleep fast.
Visualisation: Easy one, but maybe don’t think about sheep jumping over a fence. Pick a peaceful scene, like waves crashing on a beach or jumping through a peaceful meadow. Keep your mind focused on this image and you will find it easier to fall asleep.
The 4-7-8 breathing technique: Ignore the band Steps and their five, six, seven, eight! This, one of our techniques to fall asleep fast, is a little different. Breathe in for 4 seconds, then hold your breath for 7 seconds, then finally, exhale for 8 seconds. Keep repeat this process for several minutes then your mind should relax to fall asleep faster.
The "military" method: Summon your inner soldier and use this great technique. It’s not too dissimilar to progressive muscle relaxation, but instead, focus on one specific body part by tensing and relaxing it repeatedly. Soon, you should feel relaxed and drowsy.
Guided meditation: There are hundreds – nay thousands - of apps and online resources that offer guided meditations designed to help you fall asleep fast. Whether it Headspace or Calm or buddhify, they help relax your mind and body to prepare for a good night’s sleep.
Of course, everyone is different. But if you try a mix of these you’re likely to find your favourite choice of technique you fall asleep fast.
Ways to Improve Sleep
Having techniques to fall asleep fast are very helpful. However, falling asleep quickly relies on a big variety of factors. Some help you battle insomnia, as you can read in our guide here, while some just help you become more healthy in general. Either way, if you want to sleep better, these tips should help.
Create a consistent bedtime routine
It’s important to create a routine if you’re struggling to sleep. Choose – and stick – to a specific bedtime to help regulate your body's natural sleep-wake cycle so you can fall asleep fast. Wind down before bed by reading a book or taking a warm bath and your sleep will improve.
Avoid blue light before bedtime
Light exposure has a big impact on falling asleep. The worst kind of light is blue light which comes from gadgets like computers and mobile phones. This changes your circadian rhythm and deceives your brain into believing that the sun is still out. As a result, the levels of chemicals like melatonin -which promotes relaxation – are reduced. Then it’s impossible to sleep so keep your late night scrolling to a minimum!
Adjust your bedroom environment
The bedroom environment and its organisation have a surprisingly big impact on getting a good night's sleep and how to fall asleep fast. Air quality, ambient noise, outdoor lighting, and furniture arrangement are a few of the factors.
Reduce all external noise, light, and artificial lighting sources to a minimum and ensure your bedroom is a tranquil, cosy, orderly, and enjoyable area.
Avoid caffeine and alcohol before bedtime
One of the best and most obvious techniques to falling asleep fast are by reducing caffeine and alcohol before going to bed. Drinking a few beers or coffees affects the circadian rhythm of your body by changing the amount of melatonin produced at night.
To sleep better for longer, try to avoid consuming caffeine and alcohol for at least a few hours before bedtime.
There’s no denying regular exercise is beneficial for one’s health, but its also one of the best techniques to fall asleep fast and for a long time. However, exercising too late in the day might interfere with sleep because it increases alertness and hormones like epinephrine and adrenaline.
Avoid the daytime nap
If you want to fall asleep fast, avoid long or inconsistent naps during the day. They might throw off your internal clock which makes it difficult for you to get or stay asleep. Stop regular naps, or at the very least, shorten them, if you're consistently struggling to fall asleep fast.
Change your bedding
It might surprise you, but shaking your bedding up can improve your sleep. Using fresh sheets are comfortable and make you feel more relaxed while choosing certain sheets can help with temperature regulation. Additionally, by adding a fresh, new look to your bedroom can achieve a more tranquil environment and promote better sleep.
Consider sleep aids, only if you’re desperate
You might want to think about speaking with a healthcare expert about sleep aids or other treatment options if you still have trouble falling asleep. If you’ve tried these methods, only go to your doctor as a last resort. At Mee, we value your happiness above anything else.