The average person takes about 20-30 minutes to fall asleep. This is not a problem for some, but for others it can be an agonizing process. Is there anything you can do to fall asleep faster? Yes!
Sleep is a precious commodity. It’s one of the most important things in life and yet we often take it for granted. We can sleep 8 hours every day but still feel tired or exhausted by the end of the day. In this blog post, I want to share with you some simple ways that will help you fall asleep faster tonight!
We’ll discuss the fastest way to fall asleep and how much time this will save you in your life, as well as what triggers insomnia and what you can do about it.
What is Insomnia?
Insomnia is when a person has trouble falling asleep and staying asleep over a period of one month or more. It can be caused by many different factors, such as lack of sleep or high levels of stress.
Why do you have insomnia?
Insomnia can be brought on by many different factors. Some of these are:
– Lack of sleep
– Sleep apnea (which causes pauses in breathing)
– Depression and anxiety disorders, such as postpartum depression or obsessive compulsive disorder; this means that the brain is constantly active during waking hours.
It’s important to know what the underlying problem may be in order for you to fall asleep again. If it turns out that your insomnia stems from an issue like depression or high levels of stress, there are many things you can do before seeking professional help.
How to fall asleep faster when you have insomnia.
Below are the steps you can follow to fall asleep faster every night.
Step 1: Deep Breathing
The quickest way to fall asleep is by practicing deep breathing exercises. These are done by inhaling for a three-count and then exhaling for a three-count. First, lie on your back and make sure that your head is level with the rest of your body. Next fall into a state of relaxation by focusing on your breathing and blocking out any external distractions. If it helps, wear earplugs or listen to music as you fall asleep.
Deep breathing exercises fall into two categories: chest and abdominal, with the former being more popular. Deep breaths should be taken for a three-count; this means that you inhale deeply through your nose or mouth (whichever is easier) for one count, hold it in until there are only two counts left, then exhalate the breath for the final three-count. This cycle should be repeated until you fall asleep.
Step 2: Use Sleep Aids
There are many ways to fall asleep faster, including counting sheep. This is a very old-fashioned way that people have been using for centuries and it has proven success. One of the more modern methods is practicing meditation before bedtime; this also slows your brainwaves down and can lead to getting into a state of relaxation so you fall asleep quickly.
– Find a routine and stick to it (ex. relaxing activities, sleeping next to someone, setting an alarm)
– Take a hot shower before bed
– Eat light and healthy snacks (ex. apples, carrots, almonds)
– Don’t eat late at night or drink caffeinated drinks (ex. coffee, tea)
– Avoid screens for 30 minutes before bedtime
– Get up at the same time every day
Step 3: Use the right sleeping position
The best sleeping position is on your back because it ensures that blood will flow to every part of the body. If you fall asleep in any other position, such as lying down on a side or stomach, this can lead to sleep apnea and interrupted breathing patterns.
If you fall asleep on your stomach, for example, your neck muscle will be tense and you’ll have less space for your neck to move. This will cause an airway obstruction, which is a common risk factor for sleep apnea.
If you fall asleep on the side, it can make snoring worse because this position forces the tongue down into the throat and relaxes muscles in the face that help keep open airways.
Step 4: Don’t Stress About Sleep
When you don’t get enough sleep, your body will produce less serotonin and this can lead to depression. You won’t fall asleep as easily or stay asleep for long periods of time; stress levels are also higher when you’re tired.
Research has shown that many people are not getting enough sleep. For example, a study by the Centers for Disease Control and Prevention found that 36% of those who participated in the survey got less than 7 hours of sleep during a 24-hour period. This can lead to weight gain, heart disease, diabetes, and so on.
There are many factors that contribute to whether or not someone is getting enough sleep. These include age, genetic make-up, medical conditions (such as insomnia), stress levels, and more.
Top Tips for Falling Asleep Fast
- Turn off all the lights in your house
- Drink a glass of warm milk or herbal tea before bed
- Clean up your bedroom and remove any distractions from the room, like old clothes or books
- Read for at least 10 minutes to relax your brain before bedtime
- Avoid watching TV or checking social media right before going to sleep
- Get outside during daylight hours to reset your body’s natural clock – you’ll be more tired when it is nighttime and ready for bedtime!
- Avoid caffeine for at least six hours before bed
- Keep your room cool, dark, and quiet
- Take a warm bath or shower before going to bed
- Create an evening routine that relaxes you (examples include taking a hot bath, turning off all electronics)
- During the day, get up from your desk once an hour and stretch briefly
When it comes to how to fall asleep faster, there are many techniques that can help you. However, the best technique is going to be different for everyone because we all have our own unique sleep needs and habits. If you want some guidance on what might work for you personally, I recommend reading through this article with a few of these tips in mind so you know which one will suit your lifestyle best. Don’t just browse around online or read articles like this anymore – go get some sleep!