Fall Asleep Faster with these Ten Techniques

fall asleep faster with these tips

If you’re here, than like most, modern society is demanding more and more of your time throughout the day, and you’re finding it hard to get in those most needed Zzz’s. Don’t worry, you’ve come to the right place, here’s our list of ten techniques to help you get to sleep faster, stay asleep longer, and get that desired rest you deserve. 

1. Focus On Sleep Hygiene

Having a healthy sleep routine, like going to bed at the same time every night, can help your brain form the habit of switching into sleep mode by releasing the hormone, melatonin, that helps us sleep. 

That said, it can take time to figure out the most effective sleep schedule that works with your lifestyle, they key is to adjust your schedule over time, and stay consistent. 

2. Exercise Daily

Physical activity not only helps regulate heart rate, blood pressure, offset chronic pain, build muscle and regulate body fat, but exercise can also positively impact sleep quality.

Whether you’re completing moderate or high-intensity workouts, if done earlier in the day, exercise can induce a deeper level of sleep allowing the body to repair itself. 

3. Give Relaxing Breath A Go

Deep, rhythmic breathing is a fundamental building block for many meditative techniques and yoga practices. Focusing on the breath promotes relaxation throughout the body.

A breathing technique known as 4-7-8 breathing, follows a 4-7-8 second count pattern. Follow along with Harvard trained Dr. Andrew Weill, as he guides you through this technique…

The more you practice breathing techniques, like 4-7-8, the easier it will be to tap into a deeper sense of relaxation whenever you need it. 

4. Ditch the Screen Time Before Bed

As the use of smartphones and screens continue to take up more and more of our wakeful hours, it is crucial to set aside these devices before getting into bed. Scientific research has uncovered a connection between blue light (a specific type of artificial light given off by electronics) and increased levels of alertness in people.

So instead of scrolling through your favourite social media sites or forums before bed, why not set aside your device and pick up a book instead?

5. Ensure You See Daylight

Speaking of light, bathing the body in sunlight is an essential part of keeping our inner clock working. The twenty-four-hour clock is not just for keeping military time, or regular time if you’re European, it is part of the body’s ability to regulate its sleep-wake cycle known as the circadian rhythm.

This inner, twenty-four-hour clock takes its cues from various aspects in a person’s life—immersion of light and darkness being the most influential. Exposing yourself to natural light during the day helps that body stay alert, while dousing yourself in darkness at night can induce sleepiness. 

6. Try Out a Weighted Blanket

Weighted blankets were first developed as a tool by occupational therapists to help people with ADHD, Autism, PTSD, and other sensory disorders. This is because they use something called deep pressure stimulation to create a chemical reaction in the body.

These blankets have been outfitted with tiny, ground glass beads that have been secured between folds of fabric. It is this added weight that creates this deep pressure, mimicking the feeling of hug. Sleeping with one at night is known to treat insomnia, helping people to relax the body and calm the mind.

The Kudd.ly brand offers the UK one of the most reasonably priced weighted blankets on the market today. They also offer free delivery and a 30-day gaurantee for a risk-free trial.

One of our testers tried out this brand, so our readers wouldn’t have to. Read her experience with the Kudd.ly blanket.

7. Listen to Binaural Beats

Binaural Beats might sound like a rad indie band, but its actually a reasonably new sleep aid tool known as brainwave music. This sleeping technique is all about tuning the brain into a relaxed state to allow for sleep to take over.

With its recent development, many are advocating this sound wave therapy to treat anxiety, stress, and insomnia. There is still much to discover harnessing sound waves to induce positive effects in the body and mind, but many turn to music to help induce a sense of relaxation, so its worth a try!

8. Watch What You Eat

Nighttime snacking can be so enticing, but it can also be detrimental to a good night’s sleep. Eating a large meal right before bed can cause hours of wakefulness as the body works to digest this fuel.

Eat an earlier dinner to ensure adequate digestion time for your body. If you are hungry right before bed, avoid eating heavy carbs and instead grab a handful of nuts. Almonds and walnuts contain melatonin, which helps regulate that sleep-wake cycle. If nuts are a no go, opt for raspberries instead, as they also contain this hormone. For more information on sleep-inducing foods, check out this article on the best and worst bedtime food.

9. Practice Nighttime Yoga

Yoga originated in ancient India and consists of a group of physical, mental, and spiritual practices. For thousands of years, people around the world have turned to yoga to reach a higher level of understanding of their own bodies and minds.

As there are hundreds of yoga poses to try, there are many types of routines that can zone in on various physical and mental health problems. Individuals that have insomnia, due to an overactive mind or physical issue, could benefit significantly by performing yoga routines before bed.

If you are unsure where to start, Yoga with Adriene offers many videos of routines online, like this Bedtime Yoga Routine below.

10. Regulate Caffeine Intake

Ahh the avoid caffeine tip- it might feel like a broken record of a tip but its an important one. Caffeine seems to have become the lifeblood of modern society, as this stimulant allows people to keep up with their fast-paced lifestyles.
But keep in mind that caffeine has a half-life of 5 to 7 hours. This means that it can take the body (depending on the individual) 5 to 7 hours to clear just 50% of the caffeine from the system. Drinking this stimulant after 4 pm means your body has only removed half of its effects by the time its 11 pm, and it still has a long way to go to entirely rid the system of it.
Therefore, keep an eye on how much caffeine is consumed in a day, and don’t overdo it in the afternoon. Depending on how caffeine affects you, regulate its intake to the mornings.