How to Fall Asleep Quickly: The Ultimate Guide for Instant Sleep Success
In the fast-paced world we live in, a good night's sleep is more valuable than ever. Achieving the art of falling asleep quickly is a skill that can significantly impact your overall well-being.
At Sleepyhead, we understand the importance of quality sleep, and we're here to guide you through the steps to ensure you can doze off effortlessly and wake up refreshed.
After a long, hectic day has run its course, all that your body and your mind seek is a good night’s sleep. As if everything you’ve ever wished for has come down to taking those sweaty, uncomfortable clothes off and sliding into the bed in your clean and finely ironed night suit.
Now once you’re perfectly tucked in bed, the only thing that can ruin your sleep is – having no sleep. The National Sleep Foundation estimates that adults ages 18-64 require seven to nine hours of sleep.
But sometimes, finding good sleep is harder than it looks. Have you been trying and stressing about how to get good sleep but to no avail? If so, continue to read further on these recommendations for good sleep.
We’ve made a list of suggestions and tactics to help you get a good night's sleep.
5 Reasons Why You Can’t Fall Asleep Quickly
It's not just a matter of getting adequate sleep. There are a variety of other factors that could be interfering with your ability to sleep. Here's a short breakdown of the key reasons you could be experiencing trouble sleeping.
1. Eating A Protein-rich Meal Right Before Bedtime
Research by Web MD shows that protein takes a lot of energy to digest, which keeps your stomach churning while you're trying to sleep – not a good combo. A light carbohydrate snack like vegetables or fruits is preferable to a protein-rich meal before bedtime.
2. Smoking Before Bedtime
Smoking at night is linked to a higher level of insomnia and less sleep. Smoking releases nicotine in our body, which acts as a stimulant, and you want exactly the opposite of that.
Short sleep was most likely when people smoked between 11 p.m. and 2 a.m. If you're really looking for recommendations for good sleep, you must give up on your late-night smoking habits.
3. Watching TV Late At Night Disrupts Your Sleep
Late-night television viewing is not recommended for good sleep as it throws off your internal clock. Later in the evening, artificial light might disturb your circadian rhythm and melatonin levels which help you transition into falling asleep.
Besides, once you have started watching a show, you might want to finish the first episode, and then the second, the third and so on. You see, it's a cycle you don't want to jump into if you're looking to fall asleep quickly.
4. You Have Been Exercising Too Late
There is no denying that there are many benefits to exercising regularly. However, it may seem counterintuitive that the body would have difficulty sleeping after a particularly strenuous workout.
It turns out that intense exercise can lead to whack dreams and sleep for one main reason, and it has to do with your central nervous system. When you do a high-intensity workout just before bedtime, you can overstress your body and maintain a low, feeling of restlessness which is not recommended for good sleep.
5. Your Posture Is Not Right
Have you ever woken with a neck or backache that you blamed on a poor night's sleep? We’ve all been there. Sleep disturbances, increased tension, and poor circulation can all result from poor sleeping posture.
The following day, you will likely experience neck, back, and shoulder aches. Unfortunately, this pain can last all day and may even progress to chronic pain in the future. The fact is, sleeping posture matters.
5 Recommended Things To Do Before Bedtime To Fall Asleep Quickly
Do you feel agitated all day? And get restless when it's finally time to fall asleep? You may want to try a few things for good sleep. If you're struggling to fall asleep and feel exhausted all day, here are some recommended pre-bedtime things to do for sound sleep:
1. Making A To-do List Is Highly Recommended For Good Sleep
Have you ever felt like your mind won't stop wandering? Sleep is quite a struggle when you can't stop thinking about all you have to do the next day. For your peace of mind, it is recommended to prepare a to-do list before bedtime.
You can try to prepare a list before falling asleep the night before when you have a hectic schedule coming up. Start by keeping a diary and a pen by your bedside table to note things down.
This way, your notes will be safe and easily reachable to you. Also, this will help you avoid using your phone before bedtime.
2. Doing Yoga Before Bed Can Enhance Your Sleep.
As Michael J. Breus, PhD says, “The pleasures and benefits of yoga are widely understood: yoga can improve physical strength and flexibility, improve breathing, reduce stress and enhance mental focus... What may be less well-known are the positive effects that yoga can have on sleep.”
Maybe you've convinced yourself that sleeping with back pain, joint pain, muscle stiffness, or any other physical discomfort is something you have to "simply deal with," but it doesn't have to be that way.
Yoga movements can help swollen, aching joints gain mobility and strength without causing extra pressure. Yoga will not only help you relax your mind, but it will also help you fall into a deep and peaceful sleep.
3. Take A Bath Or Shower To Fall Asleep Quickly
It's something about feeling warm and clean when you climb into bed. It makes you feel as if you've folded the day and stowed it in a drawer, ready to be retrieved the next day as needed but perfectly fine to be forgotten for the time being.
Seriously, a warm shower or bath before bed, especially if combined with some relaxing lavender scents, will put you in a pleasant, relaxed mood and is highly recommended for good sleep.
4. Reading A Book Is Effective For Good Sleep
While you may love reading at any time of the day, reading before bed has certain distinct advantages. It's a low-key hobby, at the very least, that can help you relax when you're not quite ready to sleep.
Research suggests reading may help ease stress, improve sleep quality, relieve insomnia and promote long sleep duration.
5. Phone Is Off The List Once You’re Tucked In Bed
Screen time is (I suggest we use - "an absolute no") not at all recommended for good sleep! The relationship between lack of sleep and screen time could not be clearer. Televisions and laptops aren't the only devices with screens; your iPad, phone, and e-reader all have them.
Looking at screens for up to 1.5 hours before night lowers your body's natural melatonin production.
Additionally, screens on devices can be distracting, interfering with your general relaxation levels and delaying your attempts to sleep. So, try and put your phone away once you are ready to go in the transition of falling asleep.
5 Scientifically Proven Recommendations For Natural And Improved Sleep
A good night's sleep is just as necessary as following a routine, maintaining a healthy diet and leading a disciplined life. For you to experience improved and healthy sleep, we have compiled a list of scientifically proven tips and recommendations for good sleep at night.
1. Expose Yourself To More Natural Light During The Day
The circadian rhythm is your body's inherent timekeeper. It affects your brain, body, and hormones, allowing you to stay awake while also signalling your body when it's time to sleep.
During the day, bright light or natural sunshine helps maintain a healthy circadian rhythm. This enhances daytime energy as well as the quality and duration of nighttime sleep. According to a study by the National Centre of Biotechnology Information, daytime bright light exposure increased the quality and length of sleep in insomniacs.
Note: We do not recommend you to stand in the scorching heat and the sun. Just make sure to use more natural light during the day.
2. Caffeine, Late In The Day Is Not Recommended For Good Sleep
Well, we understand coffee is one of the most delicious, irresistible energy boosters there is. But did you know caffeine tends to interrupt your sleep? Drinking coffee in the latter part of the day is not recommended for good sleep as the stimulant's most noticeable impact is that it makes it difficult to fall asleep.
Caffeine, according to one study, can also cause your body clock to be delayed. Your total sleep time will be reduced as a result of these consequences. So, is it coffee over sleep, or sleep over coffee, for you? The choice is yours.
3. Avoid Irregular Or Long Daytime Naps
Experts say napping is good for you if you do it the right way! In young adults, an inconsistent bedtime schedule is a common problem that can harm sleep quality.
So, when exactly should you consider taking a nap? It's when you're experiencing fatigue, or when the long working hours have drained you, or when you genuinely think some good sleep might help you take on the long day ahead.
The point is, that your sleeping hours should be planned like your routine.
4. Avoid Having Liquids Before Bedtime
Drinking too much water, sugary drinks, or other beverages before bedtime maybe not the best thing to do for good sleep. The reason being, too much fluids in the body causes nocturia.
It's a condition where you wake up in the middle of the night to urinate more than once. Nocturia has been related to decreased productivity due to its ability to disturb the sleep cycle.
Hence, reducing your liquid intake before bedtime can contribute to a deep, uninterrupted, long sleep at night.
5. Optimise Your Bedroom Environment
Changing up your bedtime habits, including your bedroom decor, can make a dramatic difference in your sleeping habits.
The more pleasing your environment, the better your sleep. Here are some changes you can adapt in your bedroom that are recommended for good sleep:
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Turn off your work reminders
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Turn the lights into lighter tones or turn them off completely
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Keep the room temperature cool and nice, keep it quiet and add a relaxing scent.
Words from the Experts on Sleep Hygiene and Good Sleep
If you have trouble sleeping, there are various things you may do during the day and before bed to help you sleep better. That's what sleep hygiene is all about: developing a variety of healthy behaviours that will assist you in getting a decent night's sleep.
To better understand sleep hygiene, here are some words to get inspired from the expert's recommendations for good sleep.
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Jonathan Scott, home design expert and brand ambassador for Stearns & Foster. "Nothing in your home will impact your life more than having a beautiful bedroom to sleep in, with an aesthetic that will help you recharge."
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Homer, Author of Greek Literature. "There is a time for many words, and there is also a time for sleep.”
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Bobby Berk, American interior designer, reality television personality and author. ”Nothing makes you feel better than when you get into a hotel bed, and the sheets feel so good. Why shouldn’t you wake up like that every day? Spend money on your mattress and bedding because these things make a difference in your sleep and, ultimately, your happiness.”
Conclusion
You aren't bound to sleep every night. Consider easy sleep recommendations, such as creating a sleep schedule, maintaining good sleep hygiene, cutting screen time and incorporating physical activity into your daily routine.
You won't be able to take control of some things that keep you awake at night. You can, however, develop habits that will help you sleep better.
Begin with these simple suggestions and see how these recommendations for good sleep work for you.
In conclusion, mastering the art of falling asleep quickly is within your reach. By implementing our practical tips and following our step-by-step guide, you'll be on your way to a more restful night's sleep. At Sleepyhead, we believe that quality sleep is a key component of a healthy lifestyle, and we're here to support you on your journey to better sleep.
Common Questions About Falling Asleep Quickly
How long does it take for the average person to fall asleep?
On average, it takes about 10 to 20 minutes for a person to fall asleep. However, individual factors can influence this timeframe.
Can I train myself to fall asleep faster?
Absolutely. By incorporating good sleep hygiene practices and relaxation techniques, you can train your body to fall asleep more quickly.
Does the time I go to bed affect how quickly I fall asleep?
Yes, maintaining a consistent bedtime helps regulate your body's internal clock, making it easier to fall asleep quickly.
What role does exercise play in falling asleep quickly?
Regular exercise can promote better sleep, but it's advisable to finish intense workouts at least a few hours before bedtime.
Is it okay to take sleep aids to fall asleep quickly?
It's recommended to consult with a healthcare professional before using sleep aids, as they may have side effects and dependency issues.
Can napping during the day affect how quickly I fall asleep at night?
Short naps during the day can be beneficial, but long or irregular napping may interfere with nighttime sleep.
