18 ways to fall asleep quickly

Regard­less of whether you drank cof­fee, went in for sports, whether you have a com­fort­able pil­low or not, some­times it hap­pens that you just can’t fall asleep, no mat­ter what you do. Most often, we do not even know what influ­enced the fact that we are not able to go to the king­dom of Mor­pheus.

So what should you do when you can’t sleep and you’re tired of being always tired? Of course, first of all, to under­stand the caus­es of your insom­nia. Below we have writ­ten about the most com­mon of them.

Unfor­tu­nate­ly, most of us incor­rect­ly build a dai­ly rou­tine, nutri­tion, do not main­tain a water-salt bal­ance, and also do not attach impor­tance to phys­i­cal activ­i­ty. Although this is very impor­tant. There­fore, it is worth recon­sid­er­ing your lifestyle. But even when all these aspects are in order, there are oth­er nuances that are worth pay­ing atten­tion to. And we decid­ed to help you under­stand the cause of insom­nia and get rid of it.

If you are lying in bed and your eyes are still not closed, then try using the meth­ods described below to plunge into the world of dreams.

1. Cool and comfortable room temperature

To cre­ate com­fort­able con­di­tions for sleep­ing, you need to make sure that the room is cool and dark. Stud­ies have shown that the opti­mal tem­per­a­ture for good sleep is 15–19 degrees Cel­sius.

Also, make sure there are no bright lights in the room (such as a phone screen) that can dis­turb your sleep. If you are afraid to sleep in the dark, then you should con­sid­er buy­ing a lamp with a soft sub­dued light.

2. Change your sleeping position

Although there is no uni­ver­sal sleep­ing posi­tion, you can find the most com­fort­able posi­tion for your­self. So try to just roll over to the oth­er side.

Sta­tis­tics say that more than 55% of peo­ple sleep on their side, 38% sleep on their backs, and only 7% of the pop­u­la­tion sleep on their stom­achs.

3. Sleep alone

No, you do not need to imme­di­ate­ly expel your man. This is not about that, but about our pets. Some­times, due to the fact that we sleep with cats or dogs, we are sub­con­scious­ly afraid of harm­ing them. Stud­ies have shown that peo­ple who sleep with their pets wake up more often than those who sleep alone.

4. Calming yoga

Yoga is a well-known way to get rid of anx­i­ety. It helps to calm all sys­tems in the human body and there­by set it up for sleep. In this case, we are not talk­ing about a dif­fi­cult long work­out. A reg­u­lar five-minute low-inten­si­ty yoga class, such as baby pose (Bal­asana), may be just what you need to unwind and de-stress after a hard day at work.

5. Practicing Mindfulness

Mind­ful­ness exer­cis­es will sure­ly help you focus on relax­ing your mus­cles and at the same time push annoy­ing thoughts out of your head. The prac­tice itself is very sim­ple, a per­son only needs to focus on his breath­ing and relax­ation of parts of the body. Imag­ine that you are slow­ly let­ting every cell in your body sink into the water.

For greater effect, I can include a pod­cast med­i­ta­tion, where the announc­er with a pleas­ant voice helps to use this tech­nique and sim­ply fol­low his instruc­tions.

6. Remove excess clothing

Sleep­ing naked can be good for your health — and accord­ing to peo­ple who sleep naked, most of them say they do it for com­fort. Sleep­ing naked can help reg­u­late body tem­per­a­ture and is a bio­log­i­cal sig­nal to our body that it’s time to sleep.

And yet, such manip­u­la­tions will also be pleas­ant for your part­ner, because in this way you will become clos­er to each oth­er and, who knows, maybe the for­mer pas­sion will flare up again.

7. Body scan

A great way to relax your body is to do a self-scan. This method is some­what rem­i­nis­cent of mind­ful­ness prac­tice, but here you con­cen­trate sole­ly on your mus­cles.

To do a body scan prop­er­ly, you need to focus on relax­ing one body part at a time until you feel com­plete­ly relaxed from head to toe. This method is unique in that it takes from 10 to 20 min­utes, which means you will have enough time to tune in to a deep sleep. But most like­ly, you will fall asleep much ear­li­er.

Here’s how to do a body scan if you can’t sleep:

• Get into bed
• Start­ing at the top of your head, focus all your atten­tion on each part of your body in turn until you feel it is weight­less.
• Slow­ly move down the body, start­ing with the mus­cles of the face and neck
• Move down each arm, then up your tor­so and down your bel­ly
• Slow­ly relax each leg as you move down to your toes.
• After about 10–20 min­utes, check your­self if the ten­sion has reap­peared, and if nec­es­sary, go through the indi­vid­ual zones.

8. Keeping a diary

If the fren­zied flow of thoughts keeps you awake at night, jour­nal­ing can be a good thing to do when you’re exhaust­ed but can’t sleep. A study has shown that keep­ing a diary with a to-do list before bed can help you fall asleep much faster. “Tell” about every­thing that wor­ries you and thus do not think about any­thing bad. Or write down your plans and tasks for the next day so you don’t think you for­got some­thing.

9. Breathwork

If you always find it dif­fi­cult to fall asleep, this may be due to improp­er breath­ing. I rec­om­mend try­ing the 4–7‑8 method, which involves using your breath to dis­tract you from sleep anx­i­ety.

You need to prac­tice the 4–7‑8 method like this:

• Slow­ly exhale all the air until the lungs are com­plete­ly emp­ty.
• Breathe in through your nose for four sec­onds.
• Hold your breath for sev­en sec­onds
• Exhale for eight sec­onds
• Repeat this tech­nique at least 4–5 times

10. Consider Taking Melatonin

Mela­tonin is a hor­mone that makes you feel sleepy. It is pro­duced in the pineal gland of the brain, which con­verts sero­tonin to mela­tonin in accor­dance with your body’s inter­nal clock.

When mela­tonin lev­els rise in the body, blood pres­sure and body tem­per­a­ture decrease, which helps induce sleep. But in some peo­ple, its pro­duc­tion is below the norm. In this case, these peo­ple can get over-the-counter mela­tonin sup­ple­ments, which are avail­able as a sleep aid at any phar­ma­cy.

11. Put your phone away

Scrolling through social media before bed has become a habit for most of us — in fact, 9 out of 10 peo­ple use tech­nol­o­gy devices before and imme­di­ate­ly after bed. How­ev­er, tech­nique use before bed has been shown to neg­a­tive­ly affect the qual­i­ty and quan­ti­ty of sleep.

This is part­ly due to the blue light emit­ted by screens, which is designed to make users feel alert and alert. Try to con­trol your­self and, hav­ing set an alarm for the morn­ing, no longer reach for the phone.

12. Listen to the noise around you

Var­i­ous ambi­ent nois­es such as white, pink, or brown can be help­ful in reliev­ing sleep prob­lems. Sleep is most often asso­ci­at­ed with white noise. The same buzzing that we con­stant­ly hear (fan, inter­fer­ence in the TV, air con­di­tion­ing or refrig­er­a­tor). Pink noise is already deep­er fre­quen­cies. For exam­ple, the sounds of nature (the rus­tle of leaves, wind, rain). Brown noise has an even deep­er fre­quen­cy than the pre­vi­ous two. These include the sounds of thun­der or a water­fall.

When you con­cen­trate on any one sound, the body will invol­un­tar­i­ly relax. We advise you to choose those sounds that are more pleas­ant for you and learn a lit­tle more about ASMR.

13. Sleep hygiene

Sleep hygiene refers to good behav­ioral and envi­ron­men­tal habits that can lead to a bet­ter night’s sleep. The idea of ​​hygiene is that you set your­self up for suc­cess and bet­ter sleep through­out the day.

This includes avoid­ing caf­feine and alco­hol a few hours before bed­time. A bed­room for sleep and inti­mate rela­tion­ships should not over­lap with sports, work and oth­er activ­i­ties. For all this, choose anoth­er room or go to the kitchen.

Opti­mize the lay­out of the bed­room so that the bed you sleep on is not too small, and the mat­tress, on the con­trary, is huge, which will cre­ate unnec­es­sary incon­ve­nience. You can rearrange the bed­side tables and chairs in such a way that every­thing looks har­mo­nious and does not catch your eye once again.

14. Exercise early

Exer­cis­ing releas­es endor­phins, the “hap­pi­ness hor­mone” that can some­times inter­fere with sleep. Also, exer­cise increas­es body tem­per­a­ture, accel­er­ates the heart­beat, there­by send­ing a sig­nal to the body that it is time to stay awake. To avoid this, try to exer­cise no lat­er than one to two hours before you plan to go to bed. Bet­ter yet, even ear­li­er.

15. Limit naps

Con­stant nap­ping can dis­rupt your nat­ur­al cir­ca­di­an rhythm and cause you to feel more alert at night than dur­ing the day.

Stud­ies have shown that a five-minute REM nap is too short to give us a chance to reju­ve­nate, and sleep­ing more than 30 min­utes can make you feel sleepy upon wak­ing. If you want to take a nap, then try to make it last about 20 min­utes, then you will wake up fresh and ener­getic.

16. Favorable conditions for sleep

Atmos­phere and fur­nish­ings play no small role for our com­fort. In the same way that we equip our work­place for greater pro­duc­tiv­i­ty, we should pay atten­tion to our bed­room in the same way. Choose those col­ors that soothe, adjust the tem­per­a­ture, humid­i­ty in the room, choose calm music. You can get a house­plant that smells good. And thus, you will have your own island of calm, which will notice­ably improve sleep.

17. Sleep mode

Dif­fer­ent paces of life give rise to an unpre­dictable sched­ule of the day. But if you try to find the gold­en mean, the cycle that suits you, you can become more resilient and con­cen­trat­ed. This is due to the fact that any liv­ing organ­ism has an inter­nal clock that deter­mines when to wake up and when to go to bed. So moth­er nature decid­ed for our own good.

Adjust your dai­ly rou­tine in such a way that you do not go to bed after 00:00. This is due to the fact that after mid­night the body pro­duces much less mela­tonin, and there­fore it may not be enough to get enough sleep. A nice bonus of chang­ing the regime will be that you will wake up ear­li­er, more time will “appear” in the day and you will be able to do every­thing.

18. Consultation with a specialist

Unfor­tu­nate­ly, some­times there are cas­es that you your­self can­not influ­ence with­out the help of a doc­tor. There­fore, if all the above points did not help you solve the prob­lem, then do not try to let every­thing take its course, but rather go to a spe­cial­ist. Per­haps you have a nor­mal lack of vit­a­mins, or maybe there are some com­pli­ca­tions or mal­func­tions in the body. In any case, in any case, a spe­cial­ist will be able to detect these nuances and help you sleep sound­ly and be more ener­getic dur­ing the day.

It’s time to put aside all the has­sle, wor­ries, dead­lines. We are not going any­where from them. We must remem­ber that our health is the most impor­tant thing. There­fore, take care of it, and “Liza” will help you in this in every pos­si­ble way.

Author: Oksana Leshchenko