This article is tailored for patients. Refer your patients to this article for them to learn more about their condition.
There are times when you know that you should get some sleep, but you just don’t feel tired enough actually to fall asleep for some reason. Then the next day, you’re tired and fighting to stay awake because you spend half of the night rolling in your sheets or trying to get comfortable. Fortunately, this doesn’t need to be the case any longer – there are a few tested and proven hacks and methods that can help you fall asleep even when you don’t feel sleepy at all.
Sometimes a good weighted blanket might be all you need to sleep through the whole night. It’s also possible that your room is simply too hot, and it’s causing you to stay awake against your will, or these innocent naps that you’re used to taking are jeopardizing everything. The harsh reality is that poor sleep can negatively affect many parts of your body and brain, including learning, memory, mood, or emotions, so if you often struggle with feeling tired enough to fall asleep, it’s about time you do something about it.
Take some time to read how to fall asleep in 10 seconds and check out the six tips below to help you sleep even if you feel wide awake.
Weighted blankets have become quite popular recently, and they might just be what you need in order to feel sleepy and get a good night’s rest. The trick behind these blankets is simple – they are heavy, very comfortable, and capable of simulating the feeling of being held or hugged – all of these factors can help you fall asleep faster even when you’re wide awake. On top of that, using a weighted blanket offers a way to help you cope with anxiety, fall asleep easier, sleep deeper, and wake up feeling restored.
If you have any problem falling asleep at night, using aromatherapy diffusers can help.
Two things happen here. First of all, the smell from essential oils directly impacts the brain, making it easier for you to relax and fall asleep. Secondly, the smell of the essential oils can help smooth the transition between wakefulness and sleepiness; for best results, use scents such as lavender, ylang-ylang, bergamot, or chamomile.
There’s nothing wrong with taking a short break in the middle of the day to rest or even take a quick nap, but there are times when this habit can become a problem. If you often feel like you don’t have enough energy or desire to fall asleep at night, your afternoon naps might be the issue.
Napping two or three times a week might be good for your heart health, but daily naps may be a sign of inadequate nighttime sleep or an underlying health problem. If you can’t stop yourself from napping, try to drink a coffee (but only if it’s at least six hours before your bedtime), take a nap that’s no longer than 15 to 20 minutes, or go for a refreshing walk.
Warm milk has been used as an effective remedy for insomnia for many years now. It contains certain chemicals that can help relax your mind and body after a long day and instantly get you ready for sleep. If you’re lactose intolerant or vegan, you can try drinking warm almond milk. It’s actually high in sleep-promoting hormones and minerals, including tryptophan and melatonin.
Food takes time to digest, so if you eat right before going to bed, you will stay awake longer because your body will still be busy processing the food you ate while preparing for sleep. Wait at least an hour or two until digesting food and getting ready for sleep because otherwise, this habit might eventually stop you from getting any rest at all.
If you’re worried that you’re going to get hungry or you’re used to eating something before bed anyways, you can try some walnuts or yogurt for a quick snack.
If you need something more filling, cereal, hummus, or cheese and crackers can also be a good choice.
There are several ways to do this. Try playing music specially designed for relaxation purposes or listening to guided relaxation audio sessions online; sometimes, listening carefully can be enough for relaxing your mind and making it easier for falling asleep quickly. It is better to choose classical music over pop as it has been shown to be significantly more beneficial for relaxing purposes.
You can also try listening to so-called “binaural beats.” A binaural beat is an illusion created by the brain when you listen to two tones with slightly different frequencies at the same time. Research suggests that binaural beats in the delta (1 to 4 Hz) range have been associated with deep sleep and relaxation. You can find such beats on online streaming platforms such as YouTube.
Falling asleep doesn’t need to be a whole ordeal, even if you often find yourself not feeling that tired even though it’s late at night.
All you need to do is to make a few simple lifestyle changes, such as avoiding eating heavy meals before bed or refraining from taking naps throughout the day.
Try out the tips above for yourself. Things like using a weighted blanket or drinking a glass of warm milk can also prove to be helpful. However, if you find that you still have problems falling asleep even after doing everything you could, and you don’t feel tired enough when it’s time to sleep, consider consulting a medical professional.
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
Healthline only shows you brands and products that we stand behind.
Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:
We do the research so you can find trusted products for your health and wellness.
Small changes in your sleep routine may help you fall asleep faster. These can include making the room cooler, practicing the 4-7-8 breathing method, and avoiding screens before bedtime.
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 (1).
Here are 20 simple ways to fall asleep as fast as possible.
Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up (2, 3).
If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–67°F (15.6–19.4°C) could help (4).
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 afterward, this can send a signal to your brain to go to sleep (5).
One literature review found that taking a hot bath or shower before bed could improve certain sleep parameters, such as sleep efficiency and sleep quality.
Sleep efficiency refers to the amount of time you spend asleep in bed as opposed to lying awake.
People who took baths or showers measuring between 104°F–108.5°F (40.0°C–42.5°C) 1 to 2 hours before bedtime experienced positive results.
They reported improvements in their sleep even if their baths or showers lasted for as little as 10 minutes.
More research is needed, but these findings are promising (6).
The “4-7-8” method that Dr. Andrew Weil developed is a simple but powerful breathing method that promotes calmness and relaxation.
It might also help you unwind before bed (7).
It’s based on breath control techniques learned from yoga, and it consists of a breathing pattern that relaxes the nervous system. It can be practiced any time you feel anxious or stressed.
Here are the steps:
This technique can relax you and help you fall asleep quickly.
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 (1).
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’ll be easier to fall asleep and wake up around the same time every day (8).
It’s also important to get 7 to 9 hours of sleep each night. This has been shown to be the optimal sleep duration for adults (1).
Lastly, give yourself 30–45 minutes to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep (9).
Light can influence your body’s internal clock, which regulates sleep and wakefulness.
Irregular light exposure can lead to the disruption of circadian rhythms, making it harder to fall asleep and stay awake (10).
During the day, exposing your body to bright light tells it to stay alert. Both natural daylight and artificial light, such as the kind emitted from an e-reader, have this effect on your alertness (11, 12).
At night, darkness promotes feelings of sleepiness.
In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep. In fact, the body secretes very little melatonin during the day (13, 14).
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.
Shop for blackout curtains online.
When people are stressed, they tend to have difficulty falling asleep (15).
Yoga, meditation, and mindfulness are tools to calm the mind and relax the body. Moreover, they’ve all been shown to improve sleep (15, 16, 17, 18, 19).
Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body.
Research shows that yoga can have a positive effect on sleep parameters such as sleep quality, sleep efficiency, and sleep duration (15, 16).
Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved (17).
Lastly, mindfulness may help you maintain focus on the present, worry less while falling asleep, and even function better during the day (18, 19).
Practicing one or all of these techniques can help you get a good night’s rest and wake up reenergized.
It’s normal to wake up in the middle of the night. However, the inability to fall back asleep can ruin a good night’s rest (20).
People who wake up in the middle of the night often tend to watch the clock and obsess about the fact that they can’t fall back asleep.
Clock-watching is common among people with insomnia. This behavior may cause anxiety about sleeplessness (21).
To make matters worse, waking on a regular basis without falling back asleep may cause your body to develop a routine. As a result, you might find yourself waking up in the middle of the night every night.
If possible, it’s best to remove the clock from your room. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night.
Due to poor sleep at night, people with insomnia tend to be sleepy during the day, which often leads to daytime napping.
While naps of short duration have been linked to improvements in alertness and well-being, there are mixed opinions about the effects of napping on nighttime sleep.
Some studies have shown that regular naps that are long (at least 2 hours), and late may lead to poor nighttime sleep quality and even sleep deprivation (22, 23).
In a study of 440 college students, the poorest nighttime sleep quality was observed in those who reported taking three or more naps per week, those who napped for more than 2 hours, and those who napped late (between 6 p.m. and 9 p.m) (22).
A 1996 study found that older adults who napped frequently had lower quality nighttime sleep, more depressive symptoms, and more limited physical activity. They were also more likely to be overweight than those who rarely took a nap (23).
A recent study of high-schoolers concluded that daytime napping led to shorter sleep duration and lower sleep efficiency (24).
Other studies have revealed that naps don’t affect nighttime sleep (25, 26).
To find out if naps are affecting your sleep, try either eliminating naps altogether or limiting yourself to a short nap (30 minutes or less) early in the day.
It seems that the food you eat before bed may affect your sleep. For example, research has shown that high-carb meals may be detrimental to a good night’s rest.
A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it won’t be restful sleep. Instead, high-fat meals could promote a deeper and more restful sleep (27, 28).
In fact, several older and newer studies agree that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet.
This held true in situations where the high-carb/low-fat diets and the low-carb/high-fat diets contained the same amount of calories (29, 30, 31).
If you still want to eat a high-carb meal for dinner, you should eat it at least 4 hours before bed so you have enough time to digest it (28).
Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders, such as insomnia (32, 33).
A study of 24 young adults demonstrated that sedative music promoted deeper sleep (34).
Listening to Buddhist music may be another great tool for better sleep, as it can reduce the amount of time it takes you to fall asleep. This parameter is known as sleep onset.
Buddhist music is created from different Buddhist chants and is used for meditation (35).
Another 50-person study revealed that those who were exposed to soothing music for 45 minutes at bedtime had a more restful and deeper sleep compared to those who didn’t listen to music (36).
Lastly, if relaxing music isn’t available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep (37, 38).
Physical activity is often considered beneficial to healthy sleep.
Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone (39).
However, it’s important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep (40).
The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day (41, 42).
Therefore, moderate to vigorous exercise in the morning could significantly improve the quality of your sleep and how much sleep you get.
Get moving with activities like:
A comfortable mattress and bedding can have a remarkable effect on the depth and quality of sleep.
A medium-firm mattress has been shown to positively affect sleep quality and prevent sleep disturbances and muscular discomfort (43, 44).
The quality of your pillow is also crucial.
It can affect your:
One small study determined that orthopedic pillows may be better for sleep quality than feather or memory foam pillows (45).
Additionally, the use of a weighted blanket could reduce body stress and help improve your sleep (46).
Lastly, the fabric of the clothes you wear to bed can affect how well you sleep. It’s crucial that you choose comfortable clothing made of fabric that helps you keep a pleasant temperature throughout the night (47).
Products to tryHaving more comfortable bedding may make it easier for you to fall — or stay — asleep. Shop for bedding online:
- weighted blankets
- medium-firm mattresses
- orthopedic pillows
Using electronic devices late at night is terrible for sleep.
Watching TV, playing video games, using a cell phone, and social networking can make it significantly harder for you to fall — and stay — asleep (48, 49, 50).
This is partly because electronic devices emit blue light, which has been found to suppress melatonin (51, 52).
Using these devices also keeps your mind in an active and engaged state.
It’s recommended that you disconnect all electronics and put away computers and cell phones so you can ensure a quiet place, free of distractions.
You’ll be able to fall asleep much faster if you practice good sleep hygiene.
If you need to use your devices late in the evening, at least consider blocking the blue light with eyeglasses or a screen filter.
Shop for blue light blocking glasses or a blue light screen filter online.
Aromatherapy involves the use of essential oils. It’s commonly practiced by those who have trouble falling asleep, as it may help with relaxation.
A systematic review of 12 studies revealed that the use of aromatherapy was effective in improving sleep quality (53).
Popular scents with positive effects on sleep include:
Oil blends made with ingredients like lemon and orange were also effective at improving sleep quality (54, 55, 56, 57, 58, 59).
Although there are a variety of ways to use essential oils, many sleep studies are centered on inhalation aromatherapy.
An essential oil diffuser could be helpful in infusing your room with relaxing scents that encourage sleep.
Shop for essential oils online.
Some people have difficulty falling asleep because their thoughts keep running in circles. Research has shown that this can produce anxiety and stress, which can generate negative emotions and disturb sleep (60).
Journaling and focusing on positive thoughts can calm the mind and help you sleep better.
Writing down the positive events that happened during the day — or may happen in the future — can create a state of gratitude and happiness, downgrade stressful events, and promote more relaxation at bedtime.
In fact, a study of 41 college students found that journaling resulted in reduced bedtime worry and stress, increased sleep time, and improved sleep quality (60).
Practice this technique by setting aside 15 minutes every night to write about your day. It’s important to focus not only on the positive events of the day but also on how you feel at the time.
A different study found that writing a to-do list, if only for 5 minutes, was even more effective than journaling at helping young adults fall asleep faster (61).
Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like:
This stimulant can have disastrous effects on your sleep quality and sleep duration (62, 63).
Although the effects of caffeine vary from person to person, it’s recommended that you refrain from consuming it at least 6 hours before bedtime (63).
Instead, you could drink a soothing tea like chamomile tea. It’s been shown to promote sleep and relaxation. Other bedtime teas that help sleep include passionflower and magnolia (64, 65, 66).
Good quality sleep may depend on your body position during the night.
There are three main sleeping positions:
Traditionally, it was believed that back sleepers had a better quality of sleep.
However, research has shown that this might not be the best position to sleep in, as it could lead to blocked airways, sleep apnea, and snoring (67).
Although individual preferences play an important role in choosing sleep position, the side position seems to be linked to high-quality sleep (68).
Reading could be a good activity to help you wind down before bed. At least for kids, it seems that bedtime reading may promote longer sleep (69).
However, it’s important to understand the differences between reading from an e-book and a traditional paper book.
Electronic books emit blue light, which reduces melatonin secretion. Lowered melatonin levels make it harder for you to fall asleep and cause you to feel tired the next day (70, 71).
Therefore, it’s recommended that you read from a physical book in order to relax and improve your sleep.
It’s believed that if you go to bed and try to force yourself to fall asleep, your chances of succeeding drop dramatically.
Instead, you can try paradoxical intention. This technique involves trying to stay awake instead of forcing yourself to sleep.
It’s based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and snoozing.
Research is ultimately mixed, but some studies have showed that people who adopt this technique tend to fall asleep faster (72).
Instead of lying in bed worrying and thinking about stressful things, visualize a place that makes you feel happy and calm.
In one insomnia study, participants were able to fall asleep faster after they were instructed to use an imagery distraction (73).
This technique helped them occupy their mind with good thoughts instead of engaging with worries and concerns during the pre-sleep time.
Picturing and concentrating on an environment that makes you feel peaceful and relaxed can take your mind away from the thoughts that keep you up at night (60).
Certain supplements can help you fall asleep faster.
They’ve been shown to encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity.
Supplements that can help you fall asleep include:
Products to tryThe supplements above can help you sleep better and feel calmer. Shop for them online:
- magnesium
- 5-HTP
- melatonin
- L-theanine
- GABA
Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health.
Using the techniques above can help you fall asleep quickly, while sleeping much better and having more energy the next day.
According to statistics, more than 50% of Russians suffer from sleep disorders.
Yes, and you probably had situations when you seemed to be tired, but you didn’t want to sleep at all. Let's talk about the most effective methods that will help you fall asleep.
Don't have a heavy dinner, the best time for the last meal is 2 hours before bedtime. Take a warm shower or soothing bath with aromatic and relaxing oils (you can buy them at any store). Then you can drink warm milk with honey. nine0003
Be sure to ventilate the room and prepare the bed. Remember that bedding should be made from natural and hypoallergenic fabrics. Change it once a week. Choose a pillow of medium firmness. For maximum relaxation, turn on calm pleasant music or just sit for 10 minutes in silence. You should not watch TV, and put your phone away until morning.
Pay attention to the posture - in most cases, an uncomfortable position just prevents you from falling asleep.
The most popular method is breathing exercises, which were practiced in ancient India.
There are several options.
1. Place the tip of the tongue on the palate behind the upper teeth;
2. Inhale deeply, slowly counting to four;
3. Hold your breath for 7 seconds;
4. Make a noisy long exhalation for 8 seconds;
5. Repeat until you get tired.
Such breathing practices have a sedative effect on the body and slow the heart rate, which calms the brain and relaxes the body. The 4-7-8 technique is considered one of the most popular and effective, it will take you just a minute to fall asleep. nine0003
1. Inhale and exhale for each count. For example, inhale - one, exhale - two, inhale - three, and so on up to ten;
2. Concentrate on each number and relax;
3. After ten, start over and repeat the exercise three times.
1. Take a comfortable position and close your eyes;
2. Open and close your eyes at regular intervals (for example, on inhalation and exhalation).
This practice helps the body to relax faster and slow down the brain. nine0003
To do this, you will have to master the Chinese method of activation of active points. The exposure time for each is 30 seconds, and you need to move clockwise.
With heated fingers, massage the earlobe, moving towards the top of the auricle;
Press with your index finger on the point between the eyebrows and massage with “twisting” movements;
Do the same in the temporal area.
Repeat the set of exercises twice. nine0003
Equipment used by special services will help you fall asleep at any time of the day. They say Suvorov practiced it. And it is easy to repeat it:
1. Lie on your back, stretch your arms along the body and relax;
2. Imagine yourself in a quiet place, such as a beach or a flowered garden;
3. Close your eyes and roll your eyes up.
Everyone knows how important healthy and restful sleep is for every person. And not only its duration, but also its quality. But what to do if it is 3 a.m. on the clock, and there is no sleep in one eye? Rather, read simple and effective life hacks that will help you fall asleep in just a minute. Well, at least two! nine0003
Tatyana Shamanina
Tags:
Valeria
Healthy sleep
dream
Insomnia
good sleep
Shutterstock
Good sleep is very important. Without it, it is impossible to feel good. The body and brain will not be able to fully function. Many people do not have problems falling asleep, but some have difficulty and do not know how to fall asleep quickly.
Let's hurry to help! nine0003
Contents of the article
We offer a complete list of tips on what to do if you can't sleep at all, and show a proven video instruction that answers the question of how to fall asleep quickly. And, of course, we deal with the main causes of insomnia.
Why does insomnia occur? There are several main reasons, from pregnancy to stress. To win the battle with the disease, you first need to establish the root cause of sleep disturbance. There are different ways to fall asleep quickly, and if you are worried about insomnia, you should use them. nine0003
Constant changes in work schedule, periodic lack of sleep on weekdays or oversleeping on weekends - all this causes sleep problems. Try to go to bed and wake up at about the same time every day, even on weekends.
If you usually wake up at 7 am, then on rest days, get up no later than 8-9 am. This will help your body establish sleep patterns and regulate your circadian rhythm (internal clock). The body will feel sleepy and energized only at certain hours. This advice usually helps those who do not know how to fall asleep quickly without drugs - it is effective and efficient. nine0003
THIS IS INTERESTING
Valeria and other stars who have the status of mothers of many children
Singer Valeria is the mother of three adult children who were born in marriage to producer Alexander Shulgin. But the heirs practically do not communicate with their abusive father. The singer's sons - Artemy and Arseniy - got married one after the other. The wedding of the elder took place in Switzerland, only the closest relatives of the couple were present. The younger celebrated a grandiose event in a big way - all secular Moscow was invited to the celebration (except for father Alexander Shulgin).
Valeria's daughter is building a personal brand under the pseudonym SHENA. nine0003
1 of 7
Before you wonder what to do about insomnia, analyze your diet. He is also responsible for the quality of sleep, for how quickly you fall asleep at night.
Insomnia can be caused by hyperactivity, a condition where your brain simply cannot relax.
In an excited state, the body cannot psychologically prepare for sleep. To relax, do not stay up late with work projects and try to let go of all disturbing thoughts. How to quickly fall asleep and sleep? Avoid stressful conditions during the day, complete work tasks, leaving time for rest in the evening. nine0003
About 50-80% of people who experience depression and anxiety report sleep problems. Depression worsens insomnia, and insomnia worsens depression. Anxiety also disrupts sleep, and poor sleep is a direct path to anxiety. All this resembles a vicious circle. How to fall asleep quickly in this state if you can't sleep? Of course, effective help is needed to cope with insomnia
Insomnia during pregnancy is common. In fact, up to 78% of pregnant women cannot sleep properly. Most often, sleep problems begin in the third trimester.
A number of factors contribute to this:
Although insomnia during pregnancy is a common problem, it, according to doctors, disappears immediately after childbirth. But expectant mothers have to apply methods and techniques on how to fall asleep very quickly in order to have a good rest and sleep at night. nine0003
Many diseases cause sleep disorders. For example, apnea. This is a condition in which a person suddenly stops breathing during sleep. According to scientific data, 38% of people with sleep apnea suffer from insomnia. Another common ailment that causes insomnia is restless leg syndrome. A neurological disease causes discomfort in the lower extremities and knocks down the sleepy mood.
What other health problems prevent you from falling asleep quickly and cause insomnia:
falling asleep simply will not occur.
Certain drugs
Insomnia is a side effect of many common medications. In order to fall asleep quickly, they take medicine. And it can have the opposite effect. The main groups of drugs that cause sleep problems:
Insomnia is trouble falling or staying asleep that lasts more than one or two days. About every third person on the planet faces sleep disorders. Insomnia is especially common in older people.
They often wonder what to do to fall asleep quickly. Unfortunately, not everyone knows how to correct violations. The main symptoms of insomnia:
How to fall asleep with insomnia without drugs? We share two proven methods.
Good sleep is the right attitude. To fall asleep, you need to exclude any hyperactivity before bedtime. Sleep hygiene will help you with this. Thus, you will learn how to fall asleep quickly with insomnia without medication. Follow the steps:
For example, light an aroma candle and put on a steam eye mask.
Cognitive behavioral therapy is an excellent remedy for insomnia. The method consists of two parts - stimulus control and sleep restriction.
How does stimulus control work? Cognitive Behavioral Therapy goes beyond the basic principles of sleep hygiene. The goal of the first part is to eliminate or control the factors that cause insomnia. Here are the basic principles of stimulus control:
This is one of the tricks on how to fall asleep quickly, it is easy to do at home. How does sleep restriction work? At first glance, it sounds illogical. In fact, sleep restriction really helps, and there are no questions about how to fall asleep quickly in one minute after a course of cognitive behavioral therapy. But, according to doctors, it is better to practice it under the supervision of a therapist or psychiatrist. Sleep restriction includes several steps:
First, you analyze your sleep during the week and write down in a diary how much you sleep on average.
For example, you sleep an average of 6 hours every day. At the same time, you need to get up, for example, at 8 in the morning. It turns out that you should go to bed 6 hours before the time of awakening, namely at 2 am.
One week after the start of therapy, add 30 minutes to sleep. That is, during the 2nd week you should fall asleep no longer at 2 am, but at 1:30. nine0003
At week 3 of therapy, add another 30 minutes and fall asleep at 1 am. Add 30 minutes each week until you reach 8 hours of healthy sleep.
During therapy, the doctor must correct your steps and monitor the dynamics. Remember - the first few weeks you will feel tired.
youtube
Click and watch
Don't know how to fall asleep quickly? Let's talk about the most effective methods!
The most popular technique is called "4-7-8".
The method helps to calm down and relax before going to bed. Don't know how to fall asleep quickly at night - try this fastest way:
How to fall asleep quickly during the day? Easy! Replace light tulle with thick blackout curtains. Bright light affects our internal clock, so falling asleep during the day is much more difficult. Draw the thick fabric curtains and keep the sun out of the room. Darkness increases the feeling of drowsiness, as it causes our body to produce melatonin, a hormone necessary for healthy sleep.
nine0003
The food you eat in the evening affects sleep. Many studies show that a high-carb, low-fat dinner reduces the quality of sleep. And eating low-carb, high-fat meals in the evening helps you fall asleep. If you suffer from insomnia and you don't know how to fall asleep quickly, review your menu.
A life hack on how to fall asleep quickly at night without sleeping pills is to do sports in the morning, and not at the end of the day. Physical activity is very beneficial for healthy sleep. Get regular exercise to increase your serotonin production and lower your cortisol levels. If this becomes a habit, then the question “how to fall asleep quickly in 1 minute” will be a thing of the past.
Instead of thinking about problems and work issues before bed, imagine yourself in a place that makes you happy.
The place can be real or fictional, the main thing is that you must completely immerse yourself in your fantasies, as you immerse yourself in a dream. A simple technique that helps to effectively deal with accumulated fatigue will occupy the mind with good thoughts. Now you know how to fall asleep quickly at night without sleeping pills at home. nine0003
The technique is effective, you can master it after a period of training. nine0129 Evgenia Bereza
clinical psychologist
“Quiet, full sleep is one of the important signs of a person’s mental health. If you toss and turn in your bed for hours, do not understand how to fall asleep quickly, and feel overwhelmed in the morning, this is a reason to contact a psychologist or a somnologist, a specialist dealing with sleep problems.
It is important to analyze in each case what exactly is the cause of insomnia. Without identifying the cause, it is impossible to eliminate the symptom and figure out how to fall asleep quickly. If chronic pains prevent you from falling asleep, and you lie in bed and try to imagine "something pleasant" or read advice about "sports in the morning" - this is unlikely to help you. Therefore, a full and comprehensive examination is necessary. nine0003
If your insomnia has not yet reached catastrophic proportions and is simply the result of an irregular sleep schedule, then self-discipline will help you.
You may have to work with procrastination, or even with perfectionism, when working thoughts do not let you go even before going to bed. You need to learn how to switch your focus of attention, there are many psychological techniques for this, but it is better to contact a specialist so that he will tell in detail how the techniques work to fall asleep quickly. nine0003
There are people who simply cannot fall asleep on an empty stomach, hence those notorious trips to the refrigerator at 12 at night and the rustling of sweets throughout the house. And indeed, many will eat a chocolate bar and fall asleep immediately. But in fact, this is more of a ritual than really helping carbohydrates. This ritual can be successfully replaced with any other. To fall asleep quickly and sleep through the night, try drinking a glass of water and massaging your ears. Why not a sleep habit? You will see that over time, it can crowd out your nightly trip to the refrigerator from your life.
nine0003
If you're depressed, you can't do without the help of a specialist, otherwise you will most likely not be able to break this dangerous cycle of insomnia-depression-insomnia to finally fall asleep quickly. The less you sleep, the more depressive you become, and the less likely you are to recover your sleep. The solution must begin with the elimination of the cause of anxiety, with editing techniques, regular therapy, and only then come to a gradual step-by-step solution to the sleep problem. nine0003
Nowadays, it is very difficult to maintain sleep hygiene, when the only time "for yourself" is exactly the hour before bedtime, when we all get into social networks or read the world news for the day. But if you teach yourself to put your gadgets aside at least 30 minutes before bedtime, set yourself a strict sleep and wake up schedule, and learn two or three relaxing breathing techniques and meditations, then insomnia can recede quite quickly - you will quickly fall asleep, sleep well and get enough sleep.
All the tips and tricks on what to do to fall asleep quickly—from exercising in the morning to changing your diet to cutting out coffee—are great. But you need to understand that long-term habits are not so easy to break. Therefore, I strongly recommend not to drag out insomnia to a chronic condition, but to contact a specialist as soon as possible, who will help you form new patterns of behavior, thanks to which you will learn to fall asleep easily and wake up rested.
It is important to remember that a person who does not get enough sleep gets tired faster, is always irritable, gains weight more easily, gets sick more often and after some time is on the verge of a nervous breakdown from lack of sleep. Therefore, you should not take sleep lightly and laugh it off with the phrases "let's sleep in the next world", sleep, like food and water, is a thing of paramount importance for our body. Take care of it right now, without putting off going to the therapist on the back burner, then you won’t have to figure out what to do to fall asleep quickly - sleep will normalize, and health will improve along with it.
” nine0003
How to fall asleep quickly in 5 minutes - some people start counting sheep or elephants, and this helps. Some cannot sleep without medication and buy sleeping pills. To fall asleep quickly with sleeping pills, you need to follow the instructions for the drug and take it immediately before bedtime. A doctor must write a prescription for strong sleep medications - you cannot try strong drugs without consulting a specialist, as this can be life-threatening. However, in some cases, the selection of drugs is simply necessary: drugs are needed to quickly fall asleep for both an adult and a teenager. nine0003
Let's talk about the most popular substances in sleeping pills that help you fall asleep quickly.
If the brain does not produce enough melatonin, then the person no longer knows how to fall asleep quickly, if you do not want to sleep at all. Sleeping pills containing melatonin come into play. They tend to be most effective for people with sleep disorders, but most often these drugs are sold by prescription only. They are prescribed by doctors in the case when the question is how to fall asleep quickly if you can’t sleep. nine0129 If your doctor has prescribed sleeping pills for you, you need to understand that this is a short-term solution. Although they provide an answer to the question of how to fall asleep quickly, the drugs have not only a positive, but also a negative effect.
Most sleeping pills are addictive and have negative side effects. Here are some of them:
If you have insomnia, can you do without pills? Of course. One of the successful methods of treatment is music. There are special programs that use music to fall asleep quickly.
Pleasant melodies and sounds affect the nervous system and prepare the body for sleep. Those who listen to 45 minutes of relaxing music before bed fall asleep faster, sleep longer, and wake up less in the middle of the night. Music slows down your heart rate and breathing, lowers your blood pressure, and even relaxes your muscles. Music, in order to fall asleep quickly and sleep peacefully, should be pleasant and quiet. nine0003
When choosing music, you need to consider your personal preferences.
It turns out that there are lullabies not only for babies, although they are a sure and proven way if the question is how to quickly fall asleep to a child. Selected melodies help to cope with insomnia and adults. Favorite and familiar tracks will probably help you relax. But do not forget - melodic pieces are also ideal.
Music to fall asleep quickly can be different. The best is one that matches the rhythm of 60 to 80 beats per minute. Usually these are classical, jazz or folk melodies - the right music will help both a teenager and an adult fall asleep quickly. Quiet and calm music can be muffled all evening to help an adult fall asleep quickly. nine0003
On average, a healthy adult should sleep 7-9 hours a day, and those who wonder how to fall asleep quickly with insomnia and get enough sleep often experience serious lack of sleep. Poor sleep is the cause of many diseases.
