You may feel like it is quite difficult to learn how to fall asleep fast. However, that is not the case. In fact, falling asleep faster is much easier than you think. All that you need to do is some guided practice, and you’re there! However, you may still find it difficult to do so in case you have an underlying condition that prevents you from sleep. In that case, you will need the assistance of a sleep center where experts can guide you better about what you should do.
Have you noticed how on some nights you are able to fall asleep effortlessly, but on others you keep tossing and turning but to no avail? Chances are that you do know the basic rules such a reading a book before going to sleep and to put your phone away. However, there is a lot more to that.
Ways to fall asleep quickly
In this article, we discuss a number of ways in which you can quickly fall asleep without wasting any time.
Breath with the mind
Breathing is an important part of the autonomic system. This system regulates the muscle tension, motivation, heart rate, and other aspects such as excitement. Where on one hand, rapid and shallow breath can result in anxiety and/or excitement, slow and deep breath can be calming for you.
One technique that many sleep experts suggest is the 4-7-8 method. This is a fairly simple process.
You start by putting the tongue’s tip against the upper teeth throughout this exercise. Then, you exhale with your mouth while making a ‘whoosh’ sound. Then, close the mouth and inhale while counting from 1 – 4 and then hold the breath for 7 counts. Then slowly exhale to a count of 8 making a ‘whoosh’ sound.
Get the right mattress
The firmness of the mattress plays a critical role in relaxing the body. In case your mattress is not firm enough, chances are that your body will not be relaxed enough. As a result of this, you will find it harder to sleep on time.
The truth is that there is no single mattress that is suitable for everybody out there. This is because every person is different with different weights and different conditions. Hence, it is important for you to find a mattress that suits you and your sleeping style. This will help you in falling asleep relatively quickly as your body will become relaxed very easily.
Become a caveman
We certainly do not mean that you have to overgrow your beard or hair. Rather, learn to sleep in complete darkness. You see, when technology was not around, people in caves used to sleep in complete darkness. And that is how it is naturally supposed to be.
So, it is better to sleep in full darkness and to let in minimal light. However, many people are not comfortable with that. Alternatively, you get to let some light in so that the room is a night too dark nor completely lit. This will also serve the purpose of sleeping in dark and help your brain in releasing the sleeping chemicals.
All of the above-mentioned tips can be of great help to you if you are trying to sleep faster. So, make sure that you are following them properly and stay focused. Ultimately with practice, you will learn how to shut your mind off without much effort. In case you feel like an underlying condition prevents you from sleeping properly, get sleep services from a decent sleep specialist right away. This will further help you in sleeping properly and on time.