Falling asleep is not an easy task for everyone, especially for those of us who have anxiety or the problem of overthinking. Your thoughts can wake you up and keep you from falling asleep even if you are in a comfortable bed. So, how to trick your brain into falling asleep faster? Well, luckily, there are many ways to do this, and the ten best ways to fall asleep faster have been listed here, so keep on reading.
10 Amazing Tricks To Fall Asleep Faster
Some easy and effective tips for how to trick your brain into falling asleep faster have been listed down below:
1. Try Not To Fall Asleep
Sounds weird, but if you tell your brain to stay awake, the result will be the opposite. Scientists found out this trick during an experiment on people with insomnia. They were put into two groups, one was asked to sleep, and the other was asked to stay awake. Surprisingly, the second group was able to fall asleep faster. Doing this technique takes off the pressure from yourself and allows the process of sleep to take place.
2. Take a Bath before Bedtime
Science suggests that our body temperature drops after we get out of the shower, which is the key ingredient for falling asleep. A hormone called melatonin, also known as the sleep hormone, is released when our body temperature falls and allows us to sleep. So, taking a shower a few hours before bed will help your body release this hormone letting you go to sleep faster.
Also, read about What happens if you Sleep too much?
3. Do Not Move Around in Bed
Some people randomly get up during the night and have a hard time going back to sleep. In this case, try to stay still and do not move around till you go back to sleep again. When we start turning and tossing around in the bed, our body thinks that it is time to get up and forces us to stay awake. Therefore, avoid moving around in bed.
4. Try the Military Method
As the name suggests, this method is used by navy officers to help them go to sleep faster in stressful conditions. It can take a while to get used to this method, but it works like magic. The military method includes the following steps:
- Relax your face and mouth
- Release tension from your shoulders and arms
- Take a deep breath and exhale from your lungs
- Relax your lower body as well
- Imagine a relaxing scene for 10 seconds
- Keep saying ‘Don’t think’ for 10 seconds repeatedly
- Fall Asleep!
5. Write Your Journal Before Bed
Most people stay awake at night due to overthinking and negative thoughts. Writing can be a helpful technique for these people because it helps you collect your thoughts and emotions in one place. When you write a daily journal before bed, it benefits from taking away the tension and relaxes your nerves. After writing about your day, you won’t feel the need to think about it again and fall asleep immediately.
6. Stay Active During the Day
Doing light to medium level physical activity every day regulates your hormones and helps you go to sleep faster. It can relax your nerves and also improve your mood, which can reduce stress and anxiety.
7. 4-7-8 Breathing Method
This tip for falling asleep is great for those of you who suffer from asthma or other respiratory problems. You can do this breathing exercise in the following steps:
- Lay down and slightly open your mouth to make small sounds while exhaling air
- Now close your lips and inhale without noise through the nose and count till 4 in your mind
- After this, hold your breath for 7 seconds.
- Then hold your breath for 7 seconds.
- Release your breath and exhale for 8 seconds
- Try to do it without being too aware of it on repeat
- You will feel relaxed after four-time, and your body will want to sleep
8. Practice Meditation
Meditation helps you tackle your problems in a calm and relaxing way. When you allow your mind to focus or concentrate on an issue and try to think about the cause and reasoning for it, it becomes easier to accept it or find a solution for it. If you practice meditation exercises during the day, it will help you remain calm at night, allowing you to sleep better.
9. Do not Take Naps During the Day.
When you take naps during the day, it can relieve stress and disrupt your sleep cycle. If you are extra tired, take a nap a maximum of 30 minutes but not more than that because it will cause trouble sleeping at night.
10. Read A Book or Magazine
Reading is a great exercise for your brain. It improves brain function and also takes your mind off other things. You can read a book or a magazine while lying in bed instead of using your phone to relax your nerves.
Consult a Psychologist now!
If you have symptoms of mental problems like depression or anxiety that are causing you to have sleepless nights. It is better to consult a psychologist and learn how to deal with things better.
Book an appointment now, to answer all your queries. You can book an appointment with the top psychologists in Lahore through Marham by calling at Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
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1. What will make me fall asleep instantly?
Meditation, reading, military method, and taking a bath before bed helps you fall asleep better.
2. Is it OK to get 5 hours of sleep?
It is recommended to get at least 7 to 9 hours of sleep every night for adults.