There is nothing more frustrating than lying in bed and not falling asleep. While you lie awake, you may be wondering how to fall asleep faster. There are several ways for you to fall asleep in no time. One way is to use a smart light sound machine. This device can help you relax and doze off effortlessly.
Here are more tips on how to fall asleep faster, so you can wake up feeling more refreshed.
The 4-7-8 Breathing Technique for Quick Relaxation
The 4-7-8 breathing method is a breathing pattern developed by Dr. Andrew Weil. This method came from the ancient yogic technique known as pranayama, which helps practitioners gain control over their breathing. Here’s how to do this method:
- Place the tip of your tongue behind your upper front teeth
- Exhale completely through the mouth and make a whoosh sound
- Close your mouth and inhale through your nose while counting to four seconds in your mind
- Hold your breath and mentally count to seven seconds
- Exhale completely through your open mouth, making a whoosh sound and mentally counting to eight seconds
- Repeat at least three more times
The ratio of 4:7:8 is essential, so if you have trouble holding your breath, you can speed up the exercise but maintain the 4:7:8 ratio. Dr. Weil also recommended practicing the method at least twice a day. You can start with no more than four breaths for the first month, and work up to eight breaths after that. If you feel lightheadedness at the start, it is completely normal.
Aside from helping you fall asleep faster, this method also helps in:
- Relieving your anxiety and stress
- Improving your breathing
- Helping you manage your food cravings
- Helping lower your emotional responses
- Lowering your blood pressure
With just six simple steps, this method can help you fall asleep in just a minute as it eases your body into a state of calmness and relaxation.
The Military Method: A Proven Way to Sleep in Minutes
Another easy way how to fall asleep faster is using the military method. This method came from a 1981 book entitled “Relax and Win: Championship Performance”, and writer Sharon Ackman reported on it. She wrote that the US Navy Pre-Flight School formulated a method to fall asleep in any conditions, within two minutes. Here’s how to do this technique:
- Relax your entire face
Close your eyes and breathe slowly and deeply. Then slowly relax all of your entire face muscles. Start with your forehead muscles and work your way down. Relax your jaw, mouth, cheeks, tongue, and your eyes.
- Drop your hands and shoulders
Release any tension. Relax your neck and your traps; feel yourself sinking into your bed. Then start at the top of your right arm, and slowly relax your biceps, hands, and forearms. Repeat this on the other side. Keep your breathing slow and deep.
- Exhale and relax your chest
Exhale with your shoulders and arms relaxed.
- Relax your legs
Rest your legs and start with your right thigh; let it sink into your bed. Then repeat it on your calf, foot, and ankle. Repeat the process with your left leg.
- Clear your mind
For ten seconds, imagine you’re lying in a pitch-black room or on a comfortable bed. If you are having difficulty clearing your mind, repeat the words, “don’t think”, over and over.
If this method is done properly, you should fall asleep within two minutes. Remember that this technique takes practice for you to master. After 6 weeks of practice, 96 percent of pilots could fall asleep in just two minutes or less.
How Your Sleep Environment Is Affecting You
Sometimes, the reason why it takes you time to fall asleep is because of your sleeping environment. Your bedroom can directly impact how fast you fall asleep. Here’s how you can create a sleep-friendly bedroom for you to fall asleep faster.
- Make your bedroom dark
When sleeping, it is best if your bedroom is very dark. You can block out the lights coming from your window by using room-darkening shades or heavy, lined draperies. You can also wear an eye mask, but for it to be effective, you need to wear it for the entire desired sleep duration.
- Keep your bedroom temperature cool
You can sleep better if your bedroom temperature is cooler than normal. Try different temperatures and find out which one works for you.
- Block out noise
Unwanted noise can disturb your sleep. You can use earplugs or a smart light sound machine to block out noises. You can also prevent your phone from disturbing you to sleep by turning off your notifications.
- Use a comfortable mattress
Deformed and saggy mattresses can make your sleep uncomfortable and can cause issues like spinal alignment that can lead to neck and back pain. If you find yourself tossing and turning at night, it may be time to replace your mattress.
The Role of Diet and Exercise in Your Sleep
A few changes in your diet and habits can make a big difference to help you get to sleep faster and have a longer, better, and more restorative sleep. Including the following foods in your diet can induce sleep more than others.
- Calcium
A lack of calcium can make it harder for you to fall asleep and may cause you to wake soon after falling asleep. Studies have shown that low calcium levels are linked to poor REM sleep. Foods rich in calcium are:
- Dairy
- Green leafy vegetables
- Salmon
- Sardines
- Magnesium
Magnesium is a mineral that can improve your sleep quality, especially for individuals experiencing insomnia. This mineral reduces the inflammation and your stress hormone cortisol. You can get magnesium from the following foods:
- Almonds
- Bananas
- Nuts and seeds
- Legumes
- Seafood
- Tryptophan
The amino acid, Tryptophan, increases your melatonin, a sleep-inducing hormone. Good sources of tryptophan include:
- Nuts and seeds
- Cheese
- Turkey
- Red meat
- Chicken
Another way for you to fall asleep faster is by doing exercises. It is not only great for your mind and body, but it also helps you sleep within minutes. When you exercise, you’re helping to create a need for sleep.
When you start your day, your sleep drive is usually low. Over the course of your day, your sleep need increases and by bedtime, the need to sleep should be so high that you fall asleep quickly once you lie in your bed.
This is why, when you’ve done nothing much during the day, it is difficult for you to fall asleep, but after being productive throughout the day, you are more likely ready for sleep as soon as you’re in your bed. Including exercise in your everyday routine impacts your health and sleep.
Here are some of the exercises you can do:
- Yoga
- Stretching
- Walking or running
- Swimming laps
- Light to heavy weightlifting
- Biking
Exercising regularly is good for sleep, however, avoid doing exercises that are too vigorous right before bed. Intense exercises stimulate your nervous system and raise your heart rate, making it difficult for you to fall asleep.
In Summary
Sleep is essential for both physical and mental health and falling asleep doesn’t have to feel like a struggle every night. You can train your mind and body to doze off more quickly with the right techniques and habits. Breathing exercises like the 4-7-8 method, proven strategies such as the military method, and optimizing your sleeping environment can make a huge difference in how fast you fall asleep. Learning how to fall asleep faster can completely change the way you feel in the morning.
