How to Fall Asleep Fast: Complete Guide 2023
When it comes to timing in sleeping, some people are night owls while others are early birds. Whichever you are, the inability to sleep when you want to can be frustrating and tiring.
Scientists opined that conking out immediately after you hit your bed is a sign that you are sleep deprived or tired. However, the inability to sleep within five to twenty minutes in bed requires some deliberate measures.
Of course, different factors make falling asleep fast difficult. Sleep problems factors include post-traumatic stress disorder, irregular sleep schedule, sleeping environment, drugs, alcohol, or too much caffeine.
Good news! You no longer have to spend hours on the bed staring at the ceiling trying to fall asleep every night. This article presents measures, programs, and sleep medicine or supplements to help you fall asleep faster having sweet dreams.
Table of Contents
Why is Sleep Important?
You must have seen what the lack of proper sleep can do but still wondering why sleep is such an essential part of human existence. Sound sleep is vital. It aids the functionality of the brain and the body.
When you have a good night’s sleep, your mood, emotions, and cognitive ability are positively influenced by your restful state of mind. Lack of sleep can significantly impede different biological functions.
Sleep influences our ability to counter diseases and aids in building our immune system. It reduces the risk of chronic diseases. A night of good sleep increases energy, lowers heart disease risk, and helps to avoid excessive weight gain. Better quality sleep reinvigorates the body cells.
What Causes Sleeping Problems?
As stated earlier, many factors are responsible for sleeping problems. Factors contributing to this sleep disorder range from physiological to psychological and even environmental. Let us look at the common causes of the inability to sleep early.
Life Issues: Issues like relationships, jobs, finances, and society, amongst others, contribute to sleeping problems when they become overwhelming.
Sleeping Habits: Your sleeping habits can cause you to have sleeping disorders, especially if you have an unhealthy lifestyle that doesn’t allow for proper time management.
Chronic Diseases: People with different chronic diseases tend to have problems sleeping early. These chronic diseases might lead to chronic insomnia
Severe Body Pains: Painful conditions like Fibromyalgia, Arthritis, injuries and other states are also factors that contribute to sleeplessness.
Hormonal Inconsistencies: Hormonal imbalances caused mainly by menopause, menstruation, and thyroid disease, amongst others, are also causal factors.
Medications: Sleeplessness is a common side effect of some drugs and substance intake.
Neurological Disorders: Scientists have identified Parkinson’s disease, Alzheimer’s disease, and other neurological diseases as a contributor to sleep disorders.
Ways to Fall Asleep Faster
Staying awake, albeit unintentionally, while others are sleeping is an experience that is depressing on its own. You get to start thinking about things you would rather forget.
The quiet and calm environment further puts you in a docile and meditative state. Aside from the apparent health results, the mental and psychological effects are far from positive.
We have established that inability to sleep well is physically, mentally and psychologically unhealthy. This fact then requires us to provide steps and measures to put in place to fall asleep faster.
Below are possible ways to fall asleep as fast as possible.
1. Ensure your environment is comfortable
Environment matters a lot when it comes to sleeping. Our brains have neurons that send and receive a signal from the environment. This explains why people find it hard to sleep easily in a new and unfamiliar territory.
Ensure your mattress is well balanced and your bed coverings neat. A serene, snug, and comfortable environment makes you restful and lures you to sleep faster. Your choice of clothes for sleeping might affect your sleep. Pick a comfortable piece made of fabric to wear to bed. You should consider this sleep hygiene if you have trouble sleeping.
2. Cool your body temperature
Sleep might elude because you, too, are too warm. Temperature is a sleep propeller. On the thermostat, your room’s temperature should be between 60-67°F. are
You could take a warm shower or bath before going to bed. The bath will rest the body, and your body tries to cool down. The brain would receive the signal that it is time to sleep as the temperature is changing.
Research has revealed that bathing with warm water improves sleep quality and efficiency. You will be able to sleep faster and longer than you usually do.
3. Adopt the 4-7-8 breathing method
Dr Andrew Weil developed the 4-6-7 breathing method years back. The method is simple but quite effective. It promotes muscle relaxation and reduces performance anxiety.
It has its origin in Yoga breath control techniques. The breathing techniques involved relaxes your nervous system.
To adopt this method, the first thing you will do is to touch your upper front teeth from behind with your tongue. After that, exhale through your mouth, making a “whoosh” sound. Then close your mouth thoroughly, and count to four mentally while inhaling through the nose.
Next, hold your breath and count to seven before opening your mouth to exhale completely. While making a “whoosh” sound, you then mentally count to 8. Do this up to three times or more. It would make you relax so much that you will not know when sleep will come.
4. Ensure that your room is dimly lit
Get enough light exposure during the day. Light can regulate sleep and wakefulness because of its influence on your body’s internal clock.
Light signals your body to stay awake during the day. On the other hand, the circadian rhythms pass the sleep signal at night.
Melatonin is an essential hormone for sleep. The body produces very little melatonin during the day compared to the night. Darkness promotes sleepiness at night while boosting the production of melatonin. At night, you can make your room dark using blackout curtains to make the bedroom dark.
5. Consider doing Yoga methods
Stress is one of the major causes of sleeplessness and significantly mental stress. You can employ yoga and mindfulness meditation. This method calms the mind while relaxing the body.
Sleep efficiency, duration, and quality improvement with yoga breathing patterns and body movements. You can employ these relaxation techniques by taking deep breaths. Meditation increases the secretion of melatonin. It ushers the brain into a state where sleep is inevitable.
Mindfulness meditation will help you maintain focus and reduce your worry while you calmly slip into a sleeping state. Practicing any of these methods will aid in falling asleep faster.
6. Stop checking the clock
You would want to know how long you’ve been lying awake. I see the temptation to check the clock at intervals is usually very high. However, this behavior is not favorable as it may lead to anxiety.
Avoid staring at and be conscious of the time. If you have a wall or table clock, you can remove it pending the time that you will get your sleeping pattern back in order.
7. Consider listening to music
Naturally, music calms the soul and improves sleep quality. You don’t need just to lay awake thinking of your difficulty falling asleep. Sedative and soothing music promote deeper sleep.
8. Consider Aromatherapy
Aromatherapy is commonly practiced to aid relaxation and sleep. It involves using essential oils. There are scents known to have positive effects on sleep. Try scents like lavender, peppermint and damask rose.
Lemon and orange oil blends are also effective in improving sleep quality.
9. Try writing before sleeping
Since running thoughts is one of the causes of sleeplessness, you can try putting them down before going to sleep. Not only that, you can put down some positive events that you experience during the day.
Journaling positive thoughts will create a sense of peace that will downplay stressful events. It will help you fall asleep faster by freeing up your mind. Practice this technique every day for 15mins before bedtime.
10. Check your sleeping position
Your sleeping position might affect your sleeping pattern. You might need to adjust your sleeping posture. Majorly, there are three sleeping positions: the back, stomach and side.
There was a belief that people who sleep on their backs have a better sleep quality. However, current research posits that sleep apnea, blocked airways and snoring are disadvantages of sleeping on the back.
Of course, there is an individual preference when it comes to sleeping positions. Nonetheless, high-quality sleep has been observed to result from the side position.
11. Find something to read
Reading is an activity that could help you fall asleep fast. That explains why people read to kids to put them to sleep. However, reading eBooks is not the best option in this case. The light from the electronic device will reduce melatonin secretion, making sleeping earlier harder than usual.
Hence, a traditional paper book is the best choice in this case to improve your sleep. However, it is crucial to understand the differences between reading from an e-book and a traditional paper book. Besides, this is another relaxation technique that will make you feel sleepy.
12. Take Supplements
3 Recommended Sleep Aid Supplements
The following are the three ranked supplement products intended to make you fall asleep faster.
1. Best For Quick Results: Harmonium Sleep Support
If you’re looking for a supplement to help you sleep faster, Harmonium Sleep Support is a great option. This potent supplement contains a variety of natural ingredients that have been shown to be effective in promoting sleep.
For example, Harmonium Sleep Support contains valerian root, which is a popular herb used to treat insomnia. Additionally, the supplement also contains magnesium, which has been shown to be effective in reducing anxiety and promoting relaxation.
Overall, Harmonium Sleep Support is a safe and effective way to help you sleep faster and get the rest you need. If you’re struggling with difficulty falling asleep, this supplement is definitely worth trying.
2. Best For Relaxation: Vitapost Sleep Support Plus
Vitapost Sleep Support Plus is another great option for those looking for a supplement to help them sleep faster. This supplement also contains a variety of natural ingredients that have been shown to be effective in promoting sleep.
Sleep Support Plus includes melatonin, which is a hormone that helps regulate the sleep-wake cycle. Additionally, the supplement also contains chamomile, which is a herb that has traditionally been used to promote relaxation and sleep.
Overall, Vitapost Sleep Support Plus is a safe and effective way to help you sleep faster and get the rest you need. So if you want a quality night’s sleep, this supplement is worth considering too.
3. Best For Melatonin Problems: Z-tox
Z-tox is a natural sleep aid that can help you fall asleep faster and stay asleep throughout the night. This unique formula combines the power of magnesium, melatonin, and herbal extracts to promote deep, restful sleep.
Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body, including regulating sleep cycles. Melatonin is a hormone that helps regulate the body’s sleep-wake cycle and has been shown to be effective in reducing the time it takes to fall asleep.
Herbal extracts such as chamomile and lemon balm have long been used to promote relaxation and sleep. Z-tox is safe for long-term use and does not cause morning grogginess. So, if you’re looking for a natural way to get a good night’s sleep, Z-tox is another supplement to try!
Full Article: Z-tox Reviews: Does it Really Work?
As you have seen in this article, sleep is a vital part of human existence, and lack of adequate sleep can cause mental, physiological, and psychological damage. It is hence essential to get enough sleep when necessary. There are different sleep hacks you can master to help you have a restful night at your own time.
However, the use of the right supplement will usher you into a realm of deep and restful sleep. If your choice of supplement is characterized by affordability, effectiveness, and availability with no side effect, then we strongly recommend Harmonium Sleep Support.
Harmonium Sleep Support is a proven potent supplement made from natural non-addictive ingredients. It’s a unique formula that relaxes you into a state of tranquility. It is a top consumers choice for sleeping issues ranging from slight sleeping problems to serious ones like sleep apnea to chronic insomnia.
Borderline, if you’re having trouble falling asleep fast, or you couldn’t soundly long enough, an Harmonium Sleep Support supplement might just be the effective and affordable solution for you.
>> Related Article : 5 Best Sleep Aids Supplements and Program in 2022
How To Fall Asleep Fast FAQs
How much sleep do I need?
According to a sleep foundation guideline, every healthy adult should sleep up to 7 to 9hrs per night. This is proper sleep hygiene. Of course, individual peculiarities are also a factor to consider. Some people need just about 6hrs daily, while others might require up to 10hrs of sleep to function appropriately.
Pregnant women will need more sleep than usual, especially in the first trimester.
What are some of the warning signs of sleep deprivation?
Signs of sleep deprivation range from extreme fatigue to lack of energy, mood swings, worsened memory, and slow thinking, amongst others. If experiencing any of these symptoms, pay closer attention to your sleeping patterns to prevent sleeplessness.
Can you have a good sleep with the light on?
Some people prefer to sleep with the light on, probably because they are afraid of the dark. However, white or blue nighttime light limits the release of melatonin, and that interrupts the sleep biological process. Besides, light keeps you conscious, especially if you are battling sleep problems.
How can I get the best sleep experience?
Getting the best sleep experience is not as hard as you think. If you have tried little sleeping hacks but with little or no results, you might want to consider some reputable sleep supplements. One of the best supplements in the market is the Exhale PM sleep supplement. It is known for its organic ingredient that aids your sleeping experience.
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Author: Vanessa Richards
Vanessa is a mom of 3 lovely children and a software geek. Outside of her career as a health and wellness instructor. She enjoys writing and researching on topics such as finance, software, health and culinary.