Learn how to fall asleep fast with these 7 simple steps!
Struggling to fall asleep is a major problem in a lot of people's lives.
If you have ever found it impossible to get a good night’s rest, then you probably envy those who can fall asleep in seconds!
How is that possible?
The harsh truth is that some people just find it naturally easier to fall asleep quickly.
For the rest of us who aren’t as lucky, it is a daily struggle.
Our minds tend to go in overdrive and think of every possible scenario after getting into bed.
Such an increased activity in the brain can be a hindrance to falling asleep quickly.
Know the feeling?
Don’t lose hope though my fellow night owls, there are still some things you can do to improve your sleep!
Keep reading to learn 7 simple steps for falling asleep quickly.
7 Steps on How to Fall Asleep Fast
Now these ways are not set in stone and it will take trial and error to learn what works for you, but here are a few tried and tested tips to help you fall asleep as soon as you hit the bed.
1. Incorporate Exercise
Most of us lead a sedentary lifestyle because of an office job and that is why we don’t move a lot during the day.
It’s important to know that exercising daily will help your body to become tired and it will also improve the quality of your sleep.
Additionally, exercising also releases the stress hormone (cortisol) and produces serotonin, the happy hormone which improves the level and quality of sleep.
By fitting in just 30 minutes a day of exercise, you’ll find that you struggle far less to get some quality shut-eye.
2. Get Into a Routine
This goes a long way since we all have internal clocks.
Setting a time to wake up and sleep helps our body know when it's time to stay alert and when it's time to rest.
This helps your internal clock to regulate properly and will help you in creating a healthy sleep pattern.
Though you may be tempted to sleep in on the weekends, know that this can make it harder to stick to your new routine.
Pro tip: Don’t nap during the day because it throws off your internal clock and your body will then stay alert at night!
3. Practice Mindfulness
While mindfulness has many numerous benefits, it also improves your sleep pattern.
This is because mindfulness helps us let go of all worries.
It allows you to focus on your senses and be more present during the day, which in turn can help you relax more during the night.
To all the overthinkers out there, this is a game-changer as it helps your mind stay calm and fall asleep quicker.
Practice it either before sleeping or after waking up and see how it changes your life and sleep!
4. No Screen Time
An hour before sleeping, make sure all your devices are off and you don’t have any source of light that strains your eyes.
This will help your eyes in adjusting to the dark and your mind will be more relaxed, making it easy for sleep to come.
Try setting time limits on your phone, laptop, and TV to remind you to put the tech away and get ready for bed.
5. Do Breath-Work
People who are anxious or stressed tend to hold their breath without even realizing it.
This can increase tension in your body and get in the way of your sleeping pattern.
Before bed, try focusing on your breath and make sure you breathe deeply to help slow down your brain activity.
Focusing on your breath will help keep your mind off other things so that you can fall asleep in minutes.
6. Take Supplements
Sometimes, our body is deficient in some supplements that help us in falling asleep.
7. Try Natural Sleep Aids
If you’ve tried all the steps above and you’re still struggling to get to sleep fast, then you might want to consider looking into sleep aids.
The Bottom Line
Sleep is important and should be treated as such by everyone!
However, if all these methods still don’t work, then you can consult a doctor.
In the meantime, know that following these tips can change your sleep for life.
We all need to rest well to function at our maximum potential and we are doing a disservice to ourselves by not following these 7 simple steps.