If you buy something through a link on this page, we may earn a small commission. Haw this works: Good sleep is incredibly important. It helps you feel good and makes your body and brain function properly. Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.
Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions and various biological functions. Here are 20 simple ways to fall asleep as fast as possible.
1. LOWER THE ROOM TEMPERATURE
Your body temperature changes as you fall asleep. Core temperature decreases, while the temperature of your hands and feet increases
If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–75°F (15–23°C) could help.
Individual preferences will vary, so find the temperature that works best for you.
Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterwards, this can help send a signal to your brain to go to sleep.
2. USE THE “4-7-8” BREATHING METHOD
The “4-7-8” method is a simple but powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed.
It consists of a breathing pattern that relaxes the nervous system. It can be practiced anytime you feel anxious or stressed.
Here are the steps:
- First, place the tip of your tongue behind your upper front teeth.
- Exhale completely through your mouth and make a whoosh sound.
- Close your mouth and inhale through your nose while mentally counting to four.
- Hold your breath and mentally count to seven.
- Open your mouth and exhale completely, making a whoosh sound and mentally counting to eight.
- Repeat this cycle at least three more times.
This technique can relax you and help you fall asleep quickly.
3. GET ON A SCHEDULE
Many people find that setting a sleep schedule helps them fall asleep easier.
Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night .
Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule. Once your body adjusts to this schedule, it will be easier to fall asleep and wake up around the same time every day.
It is also important to get seven to nine hours of sleep each night. This has been shown to be the optimal sleep duration for adults .
Lastly, give yourself 30 minutes to an hour to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep.
4. EXPERIENCE BOTH DAYLIGHT AND DARKNESS
Light can influence your body’s internal clock, which regulates sleep and wakefulness.
Irregular light exposure can lead to disruption of circadian rhythms, making it harder to fall asleep and stay awake.
During the day, exposing your body to bright light tells it to stay alert
At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep
Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.