How Do I Fall Asleep Fast?
We’ve all asked ourselves the above question once or a similar variation of it haven’t we? On those nights when you just can’t seem to get asleep no matter what you try. The clock slowly counting towards your usual wake up time can become a hated enemy during night’s like this and many people who have been through this experience will never want it to happen again.
But let’s be honest it probably will won’t it? It might be the very next night or it could happen a few months or even years later but it will happen eventually. Sleep is very important and people are very varied when it comes to how much they need.
The average amount needed is around 7 – 9 hours but some lucky people can get by on much less while others might require a little more to be fully rested. Similarly, some people can shake off a bad night’s sleep relatively quickly (it still won’t be pleasant though) while others might be left feeling lethargic and fatigued all day.
So, being able to fall asleep fast is very important. The longer it takes you the less chance you have of getting a good night’s sleep but how do you do it? Unfortunately, there is no one instant success way to do it, wouldn’t it be great if there was?
But it’s just not that easy however there are some ways you can improve your odds of falling asleep more quickly. Below I’ve outlined some of the best things to try if you’re having trouble falling asleep so next time you’re facing a night of clock watching just try of some of these.
A Warm Shower Before Bed
A shower before bed can work wonders for falling asleep and it actually as double the benefits as well! First of all, this in one I’ am sure most people can surmise is that a warm shower is very relaxing and feeling relaxed will help increase your chances of falling asleep quickly.
Secondly, the temperature drop after you come out of the shower will decrease your metabolism which will help your body feel ready for sleep and this as actually been scientifically proven as well. So, why not add a quick shower to your night time routine?
Move/ Cover Your Clock
When I can’t fall asleep I’ am constantly checking the clock to see how much longer I have till my usual wake up time. This is not a good thing to do and a difficult habit to break, looking at a clock will just increase your stress levels and cause more worry.
You already know you need to get asleep so looking at a clock is pointless. So, move your alarm clock or cover it up and although it’s very difficult try to forget about it because that will help you sleep more soundly.
Try Some Lavender
This one might sound like an old wives tale but it’s again something with scientific research backing it up. Lavender’s aroma helps relax your body’s nerves and can even help lower your blood pressure which can be a big help when trying to get to sleep quickly. Some people respond really well to scents like lavender and it can really help you get to sleep. So, why not give it a try? As a bonus, it will help your room smell nice as well.
For many people struggling to fall asleep getting up and doing something will be the last thing on their mind. After all, how are you going to get to sleep if you’re not in bed? But while it might seem a little strange getting up and doing something can really help.
If you’ve been trying to sleep without success for the last 10 – 15 minutes then get up and do something else instead. It should be an activity that utilises your hands and mind like a jigsaw puzzle, reading or even doing some late night chores.
Try to stay away from browsing the internet, playing video games or watching TV though as the light from the screen will have the opposite effect. Give yourself about 10 minutes of activity and then return to bed and try falling asleep again. That little burst of activity can make a big difference and will often help people get to sleep quickly.
Watch What You Drink
Fizzy drinks, coffee, and sugary tea might be useful for when you need an energy boost after a bad night’s sleep but they will be things you’ll want to stay far away from if you want to fall asleep quickly. Thanks to the caffeine in them you’ll have a lot more trouble falling asleep and many people still actually think the opposite, no a nice hot cup of coffee will not help you fall asleep at night.
So, if you do feel thirsty before bed stick to water or milk. Caffeine can take a long time to leave the body as well so do take this into account having a coffee at say 7 o’clock when you plan to be in bed for 10 could still end up giving you some problems.
Some simple morning exercise can actually help you get to sleep during the night. It helps reduce stress and actually boosts serotonin in the brain. Try to make sure you don’t overdo it though as to much exercise or exercise that is very intensive can have the opposite effect. Once you’ve got some light exercise into your morning routine it can make a big difference.
So, that is six different things to try if you want to fall asleep quickly. Remember even with these tips it might not be instantaneous so do give them a little time to take effect. If you’re still having a lot of trouble sleeping and nothing seems to help contact your local GP. Persisting problems with sleep could be a symptom of another problem so it will be the best course of action to see a professional.