Did you know that 50-70 million people in the U.S. have a sleep disorder? Do you struggle to toss and turn at night, wishing you could fall asleep?
This article explores how to fall asleep fast so you can finally get that restful sleep you don’t remember when you last had. Read on to discover these tricks for a more well-rested and focused you.
1. Breathing Method
Here’s what’s known as the 4-7-8 breathing method, which combines visualization plus meditation. If you have a sleep disorder, always check with your doctor before trying a new sleep method.
First, you’ll want to let your lips part slightly and begin making a whooshing sound when you exhale through your mouth. Afterward, close your mouth and inhale quietly through your nose. While doing this, count to 4 in your head.
Next, hold your breath for 7 seconds and exhale with a whooshing sound for 8. Try to do this without focusing and watch yourself drift off, falling asleep easily.
Do this for four full breaths and see if you’re ready to drift off.
2. Create a Sleeping Pattern
When you’re looking for how to stay asleep longer, ensure you create a sleeping pattern. If you’re going to bed at different times every night, this can affect your sleep since it interrupts your body’s circadian rhythm.
Ensure you’re heading to bed at the same time every night to get your body used to bedtime. Try to always fall asleep in the same position too. If you’re a front sleeper, special pillows like this Bellysleep.com option could help.
3. Practice Meditation
Whether you’re using mindfulness, meditation, or yoga, it can help relax your mind, especially when finding ways to fall back asleep.
Yoga not only helps you relieve stress but helps you practice breathing patterns as well. You can combine it with mindfulness and meditation to help you relax and focus on the present instead of worrying thoughts.
4. Say No to Light
Before lights and technology, people would fall asleep in the cold and darkness. Today that’ll still help you fall asleep by having your room dark and at a cooler temperature.
Keep noise at bay and any artificial lights to enjoy sleep induction. Don’t have your TV or laptop open when it’s time for sleep. Your best bet is not to watch TV or look at your laptop before bed.
5. Eat Carbs
Eating carbs a few hours before bed will help you relax and get to sleep quicker. A study found that simple carbs such as pasta, white bread, white rice, and potatoes can help you sleep more quickly.
Ensure you’re not eating too much so you don’t suffer from indigestion while trying to sleep. Avoid eating right before bed, and try to limit spicy foods if you can.
Tips to Fall Asleep Fast
When you’re searching for ways to fall asleep fast, keep this guide in mind and remember that it’s not just physical experiences but mental ones.
Would you like to explore more about relaxation techniques and sleeping better? Check out our other articles.