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.
Read more about our vetting process.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:
Doses of up to 500 milligrams (mg) per day have been shown to improve sleep. It should be taken with food (74, 75).
GABA is a compound produced in the brain. It inhibits certain transmitters and may help the central nervous system relax. Doses of 250–500 mg and no more than 1,000 mg are recommended (83).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.
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.
Read more about our vetting process.The world of vitamins and supplements can be overwhelming. Between letter vitamins, herbal supplements, and multivitamins, you may have trouble choosing which products are best for you and understanding how to select the highest quality product.
What’s more, some people find it challenging to remember to take vitamins and refill them when they run out.
That’s where vitamin subscription services come in. These services take the guesswork out of vitamin purchases by offering suggestions based on questionnaires or blood testing.
These companies also automatically ship monthly refills so that you never run out. Some even package your daily vitamins in individual envelopes, making it easy to grab the day’s vitamins without opening multiple bottles.
Keep reading for our list of the 8 best vitamin subscription services.
Healthline assembled this list of vitamin subscription services based on the following factors:
Every brand and product on our list has been vetted to ensure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:
Most of the services below require you to sign up for recurring monthly shipments, and each product typically contains 30 servings.
Therefore, the monthly cost of a service depends on the product(s) you select and the total number of products you choose to receive each month.
HUM Nutrition offers a variety of supplements that are third-party tested for label accuracy and formulated to address specific issues, such as insomnia, anxiety, and food cravings. The products are also free of gluten, GMOs, and artificial sweeteners and colors.
While HUM’s products are formulated based on scientific research, keep in mind that there’s no guarantee these supplements will produce the results you’re hoping for.
HUM Nutrition first asks you to take an online health assessment and then, based on your answers, provides you with a health report and supplement recommendations.
The service also assigns you a registered dietitian (RD) whom you can contact with questions or concerns about your supplement routine.
To help cut down on the cost, HUM Nutrition offers a 15% discount if you order 3 or more products per month.
You can read more about HUM Nutrition in our comprehensive review.
Get started at Hum Nutrition
S. Pharmacopeia (USP)Nurish by Nature Made offers a customized menu of Nature Made vitamins and supplements based on your answers to the company’s 5-minute online health quiz.
Every 30-day supply arrives with each day’s supplements individually packaged in an envelope with your name on it, making it much more convenient than dealing with supplement bottles or remembering to refill a pillbox each week.
Most people can expect to pay about $30 per month for Nurish by Nature Made supplements, meaning that it’s one of the more affordable options.
“I tried Nurish by Nature Made for 1 month and found it to be an overall positive experience. The pills were easy to swallow, and I didn’t notice any negative side effects. I also appreciated the details provided on the Nurish website related to each supplement.
“With that said, there were some gaps in the quiz assessment, making the supplement recommendations potentially challenging to navigate for those who aren’t well versed in nutrition. If you decide to give Nurish a try, I recommend sharing your product recommendations with a trusted healthcare professional before subscribing.”
— Allison Knott, MS, RDN, Healthline contributor
Read more about our experience trying Nurish in this hands-on review.
Get started at Nurish by Nature Made
Like other supplement subscription services, Care/of bases its recommendations on a quick online health assessment.
The supplements are packaged in convenient daily envelopes, which are shipped in 30-day bundles. The service also stands out for its large variety of products.
Many items are non-GMO, vegan, and gluten-free, and potential allergens in each product are clearly labeled on the company’s website.
“Overall, I found the daily packs convenient, especially for traveling. I also appreciated that the capsules were easy to swallow and didn’t leave a bad aftertaste.
“On a similar note, I enjoyed the vanilla-coconut flavor of the protein powder and was happily surprised that it didn’t leave an artificial aftertaste, which many protein powders seem to have. While the powder mixed well with water, I recommend combining it with oat milk for a creamier texture.”
— Kelli McGrane, MS, RD, Healthline Nutrition and Fitness Market Editor
You can read more about Care/of in our comprehensive review.
Get started at Care/of
80–$54.90 per productPersona offers more than 90 products, including a wide variety of letter vitamins, supplement blends, and herbal supplements delivered in daily packs.
In addition to personalized recommendations based on the results of an online quiz, the company provides access to a team of RDs, pharmacists, and other health experts who can answer your questions.
Many products are non-GMO, vegan, organic, or gluten-free, but this depends on the specific supplements you select.
While the company claims that supplements are tested multiple times throughout the manufacturing process, Persona products are not third-party tested.
Just keep in mind that Persona is not cheap. Depending on the supplements recommended to you, a monthly supply may cost $100 or more, though you can customize your shipment to suit your budget.
You can read more about Persona Nutrition in our expert review.
Get started at Persona
Ritual is a supplement subscription service that’s well known for offering high quality multivitamins to meet the needs of men, women, teens, and children, as well as people in the prenatal and postnatal stages.
Additionally, the company offers a Synbiotic+ to support gut health and a line of pea-based protein powders, with options for adults ages 18+ and 50+ and a Pregnancy & Postpartum Daily Shake.
All Ritual supplements are non-GMO, vegan, and free of fillers and artificial ingredients. They’re also free of sugar and many common allergens, including dairy, gluten, and nuts.
To help make the service more affordable, Ritual offers a $15 discount if you purchase more than 1 bottle per month.
“I found Ritual’s Essential for Women Prenatal to be a great prenatal vitamin option. I appreciated the convenience of the subscription model and found the ingredients to be of higher quality compared to many other more mainstream brands.
“Additionally, while it’s marketed as having a lemon essence, I found the taste and smell to be quite neutral and not overpowering.”
— Catherine Conelly, Healthline Editor II
Learn more about Ritual in our comprehensive review.
Get started at Ritual
Roman is a unique telehealth service offering access to doctors and other health professionals for a variety of medical reasons, many of which are specific to men’s needs, including erectile dysfunction, hair loss, premature ejaculation, and low testosterone.
The company offers a line of carefully formulated supplements for prostate and heart health, testosterone support, stress relief, focus, and cellular health.
Roman also offers a men’s multivitamin, which you can purchase without seeing one of Roman’s healthcare professionals.
On the company’s website, you can read more about each ingredient, the scientific evidence supporting its use, and why it was included.
Just keep in mind that the supplements are not tested for accuracy or purity by an independent lab.
Your first order of each supplement comes with a reusable jar, and subsequent orders arrive in a bag so you can refill the jar. Discounts are available if you purchase a 3-month supply.
Get started at Roman
99 for smaller ordersWhile it doesn’t offer multivitamins or letter vitamins, Gainful has a variety of personalized workout supplements, including protein powders, hydration formulas, pre-workout blends, and performance boosters to help you meet your fitness goals.
The company collects information about your activity level, health and fitness goals, and typical eating pattern using an online quiz. It then uses your responses to provide a curated supplement regimen to fit your needs.
All ingredients are free of soy and artificial flavors, colors, and sweeteners. Several gluten-free and plant-based options are available.
Gainful provides detailed information about the ingredients and nutritional content of each product and allows you to add or remove any of the recommended supplements to build your own subscription.
Gainful manufactures its products in facilities that adhere to the CGMPs. However, the supplements are not third-party tested.
Learn more about Gainful in our comprehensive review.
Get started at Gainful
Perelel aims to provide nutritional support for all stages of womanhood and was founded by an obstetrician-gynecologist alongside a team of experts in women’s health.
Perelel offers daily packs of prenatal blends formulated for each trimester, along with an assortment of multivitamins for men, women, and people who are trying to conceive.
In addition to its signature daily packs, Perelel offers several stand-alone supplements, including probiotics, iron, and an herbal blend to support libido.
Perelel offers a 3-second survey on its website to help you find the right product for you.
All products are third-party tested and free of gluten, soy, GMOs, colors, and synthetic fillers.
Get started at Perelel
Here’s a quick look at how our top picks compare:
When choosing a vitamin subscription service there are several factors to consider, such as the type of personalization offered, access to health professionals, cost, and brand reputation.
If you’d rather pick and choose the supplements you want, a service like Ritual or Roman may work best.
However, if you want recommendations based on your health needs, choose a service that offers either an online health assessment or blood testing.
Several companies, such as HUM Nutrition, also offer access to health professionals like dietitians for questions and supplement guidance.
Vitamin subscription services can cost $25–$100 or more per month. If you’re looking for affordability, Nurish by Nature Made is a good option.
Finally, ensure that the vitamin subscription service you choose is reputable and transparent, meaning that the company’s products are manufactured in facilities that adhere to the CGMPs.
Because the FDA doesn’t regulate dietary supplements the same way that it does pharmaceuticals, it’s also a good idea to choose supplements that are third-party tested to verify that the contents of the bottle match what is listed on the label.
A few of the subscription services above offer personalized vitamins, which are customized supplements made for you based on the results of a health screening or questionnaire.
However, companies may not disclose the exact ingredients or amounts in these products. As such, you should be especially careful to choose reputable companies if you decide to buy personalized vitamins.
The brands above are all very transparent about their supplements and ingredients. While they may offer personalized recommendations and vitamin packs, their individual supplements disclose ingredients and vital information.
Most people are able to meet their nutritional needs by following a healthy diet.
However, vitamins can be beneficial in some cases, especially for people with certain health conditions or those following restrictive diets.
Your doctor or dietitian can help determine whether you may benefit from adding vitamins or other supplements to your routine.
The cost for vitamin subscription services can range quite a bit and may depend on a variety of factors, including the specific company and number of supplements you order.
However, most of the services covered in this article cost $20–$100 per month.
Some vitamin subscription services use an online quiz to collect data about your diet, lifestyle, and health goals and provide personalized product recommendations for you.
Others may base their recommendations on blood tests or DNA tests, which can identify specific supplements that may be beneficial.
Certain subscription services also offer access to a healthcare professional, such as a doctor or RD, to provide individualized guidance and nutritional advice.
Personalized vitamins can be an easy and convenient way to add supplements to your routine, especially if you’re not sure where to start.
Because nutritional needs can vary based on your age, sex, and lifestyle, personalized vitamins can help ensure that you’re getting vitamins and minerals that can be especially beneficial for you.
However, keep in mind that the health quizzes used by many personalized vitamin companies aren’t a substitute for a thorough medical review by a healthcare professional.
Additionally, in some cases, personalized vitamins may not be necessary, including for those who only need 1–2 vitamins or minerals to meet their nutritional needs.
Whether a vitamin subscription service is worth it depends on the service and whether you value the convenience it offers.
For example, some companies offer discounts when you sign up for a subscription. However, other subscription services might be more expensive than purchasing similar supplements elsewhere online or at your local store.
Also keep in mind that some subscription services offer additional features, such as access to a dietitian, that may make them worth a slightly higher cost.
Although the FDA is responsible for overseeing the safety of dietary supplements, supplements actually aren’t required to be individually approved by the FDA before being sold.
For this reason, it’s important to look for other measures of quality, such as third-party testing.
Vitamin subscription services are a convenient solution to choosing and purchasing vitamins and supplements. Many offer helpful recommendations based on individual health assessments.
It’s also easier to remember to take your vitamins when they arrive at your door each month — and some of them even come in daily, dated packs.
The most important factor to consider is the trustworthiness of the company and the quality of its products.
The vitamin subscription services featured here are a great starting point in your search, offering monthly vitamins and supplements for several unique needs and price points.
Do you spend more time trying to fall asleep than sleeping? You are not alone. Effort only causes an anxiety state that does not allow the brain to relax. And if the brain is not going to sleep, then it is difficult for the body to resist it. But there are science-proven tricks that will help you safely “turn off” the body in a matter of seconds. Let's talk about some of them.
Military method, or How to fall asleep in 10 seconds
Note: the technique described below takes 120 seconds, but, according to observations, it is the last 10 seconds that are decisive.
Lloyd Winter's book Relax and Win: Championship Performance talks about a US Navy pre-flight school program that helps pilots fall asleep in two minutes or less. It took six weeks of practice to master the skill, but then it worked even after a cup of coffee or gunshots heard nearby.
They say that the method helps even those who have to sleep sitting up. nine0005
Instruction
1. Relax your entire face, including your mouth muscles.
2. Lower your shoulders to relieve tension. Leave your arms hanging down at your sides.
3. Exhale and relax your chest.
4. Relax your legs, thighs and calves.
5. Imagine something soothing and don't think about anything else for the next 10 seconds.
6. If the previous point does not work, say the words "do not think" over and over again for 10 seconds.
7. Here you should already be sleeping.
Didn't work the first time? Then you have to practice for some time to breathe properly and relax your muscles. In addition, the effectiveness of the method can be affected by attention deficit hyperactivity disorder and increased anxiety. Don't despair, we have a few more tips.
Breathing and muscle relaxation, or how to fall asleep in 60 seconds
The next two techniques focus on the breath and muscles, allowing you to take your mind off the thoughts and get back to sleep.
For beginners, they may take a little longer, with practice the efficiency increases.
Breathing method 4-7-8
Note: If you have a respiratory condition such as asthma or COPD, check with your doctor to avoid making your symptoms worse. nine0005
Instruction
1. Prepare: Raise the tip of your tongue to a spot on the roof of your mouth behind your two front teeth. Keep it there throughout the exercises.
2. Part your lips slightly and exhale through your mouth, making a whistling sound.
3. Close your lips and inhale quietly through your nose while counting to four.
4. Hold your breath for seven seconds.
5. Exhale with a whoosh, counting to eight. nine0005
6. Repeat four times. Do not get hung up on the accuracy of execution, try to do it thoughtlessly. Let the body fall asleep if you feel that relaxation has come earlier than expected.
great gift
new
great present
Progressive muscle relaxation (PMR)
The point is to tense and then relax the muscles. Exercise helps to achieve calmness in the whole body. Before starting, use the 4-7-8 method, imagining how tension leaves the body when you exhale. nine0005
Instruction
1. Raise your eyebrows as high as possible for 5 seconds.
2. Then lower and feel the tension go away. Wait 10 seconds.
3. Smile broadly to feel the tension in your cheeks. Hold this facial expression for 5 seconds and relax.
4. Pause 10 seconds.
5. Squint with closed eyes. Hold for 5 seconds and relax. nine0005
6. Pause 10 seconds.
7. Slightly tilt your head back so that you can comfortably look at the ceiling. Hold for 5 seconds, and then relax and lower your neck onto the pillow.
8. Pause 10 seconds.
9. Continue to tense and relax the muscles in the same pattern, moving down - from the triceps to the chest, from the hips to the feet.
10. Allow yourself to fall asleep, even if you don't make it to the end. nine0005
While doing the exercise, focus on how relaxed and heavy your body feels when you feel good and comfortable.
Heavy artillery, or How to fall asleep in 120 seconds
If the previous methods didn't work, try these.
Forbid yourself to fall asleep
Surprisingly, such a paradoxical intention can be a good way. For those who suffer from insomnia, trying to sleep increases their anxiety levels. As soon as you stop forcing yourself, you relax and fall asleep. nine0005
Imagine a peaceful place
If counting is too active in your brain, try using your imagination. In a 2002 study, Oxford University researchers found that people who did this fell asleep faster than those who simply tried to relax and received no guidance.
Instruction
Instead of counting sheep, try imagining a peaceful environment and the sensations associated with it, such as a waterfall, rushing water, an echo, the smell of damp moss. It is important that this image is imprinted in your brain and replaces the kaleidoscope of thoughts and worries. nine0005
Acupressure
While there is not enough research to say that acupressure works 100%. However, it is a very promising technique.
One method is to apply pressure to areas where there is particular tension (upper bridge of the nose, temples). There is also a set of exercises for insomnia. Some of them can be done in the supine position.
"Spiritual Gate"
1. Find a small hole on the inside of the wrist from the side of the little finger.
2. Gently press it in a circular motion for 2-3 minutes.
3. Press lightly on the left side of this point (facing the palm) for a few seconds, and then hold the right side (turning the palm away from you).
4. Repeat the manipulations with the other hand. nine0005
"Inner border gate"
1. Turn your palm over to your face and place three fingers down from the crease of your wrist.
2. With your thumb, apply even pressure to this point midway between the two tendons.
3. Massage in circular motions until you feel muscle relaxation.
Pool Wind
1. Put your palms together and open them to form a kind of bowl.
2. Then put your hands in this position to the base of the skull from behind so that the thumbs touch the junction of the neck and head.
3. Apply deep and steady pressure to the area, massaging it in a circular or upward motion.
4. Breathe deeply and notice how your body relaxes as you exhale. nine0005
Maximum training
If you have tried these methods and still cannot fall asleep within two minutes, check the following points:
- hide the clock
- Take a warm shower before bed
- open a window to ventilate the room,
- put on socks
- practice soft yoga for 15 minutes, nine0005
- put the phone away from the bed,
– arrange an aromatherapy session with lavender, chamomile or sage oils,
Eat dinner early to avoid stomach stimulation before bed.
Also, check the noise level in the bedroom: hang blackout curtains, turn on white noise, put in earplugs. A lot depends on the mattress, pillow and blanket. Blue Sleep products are designed in such a way as to provide the most natural anatomical position of the spine and remove excess heat. Independent springs will protect against pushing and bouncing if your partner rolls over or gets up. nine0005
Once you've done all of these things and are as comfortable as possible, go back to the military method or the 4-7-8 breathing pattern and you'll see it works.
February 20, 2021 Likbez Life
Eat properly, blow soap bubbles, get warm, and then get cold. Scientists have proven that it works.
Use these 15 ways individually, or mix and match as you see fit.
An easier option: take a warm foot bath.
Doctors recommend splashing for 20-30 minutes. Studies show that people who warm up shortly before bedtime relax and fall asleep faster.
If you have regular sleep problems, make a warm shower or bath an evening tradition. And the body will get used to falling asleep immediately after water procedures. nine0005
Otherwise, special thermosensitive cells in the brain simply will not start the mechanism of falling asleep.
The body removes excess degrees with the help of the limbs (therefore, the hands and feet get warm before going to bed). To help him, just open the window, balcony door or set the air conditioner to 15-19 ° C. The spread is associated with the individual characteristics of the body: for someone, even 19 ° C is already cool. So be guided by your own feelings.
By the way, a warm shower or bath, mentioned in the previous paragraph, helps to make the drop in body temperature more abrupt. This means you will fall asleep faster.
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It will dilate the blood vessels in the lower extremities and allow the legs to dissipate heat more effectively. This will speed up sleep.
This is another way to make the temperature difference more dramatic. A cup of warm milk or herbal tea will not only warm you up but also help you relax. Physiologists consider chamomile tea to be especially effective in combating a mild form of insomnia. Herbal drinks based on lemon balm, fennel, hawthorn are also suitable. nine0005
But it is better to refuse coffee and tea (black and green) before going to bed. They not only invigorate, but also have a diuretic effect. Albeit very light, but enough to wake you up in the middle of the night with the urge to go to the toilet.
The same applies to alcohol. Alcohol speeds up falling asleep, but worsens sleep, because of which in the morning you will feel overwhelmed - as if you had not slept for half the night.
Melatonin is called the sleep hormone. Normally, it begins to be produced at night and methodically prepares the body for falling asleep: it lowers blood pressure, body temperature ... A healthy body produces melatonin in the required quantities. But sometimes things go wrong. nine0005
A number of studies show that taking melatonin significantly reduces difficulty falling asleep. As a rule, 2-3 mg of melatonin at bedtime is sufficient.
However, it is important to keep in mind that science still knows little about the long-term and possibly negative effects of supplementation. Therefore, you should not indulge in self-medication. If you want to try melatonin, be sure to check with your therapist.
You don't have to take pills. Melatonin is also found in quite affordable and safe foods. There is a lot of it, for example, in bananas, oranges, pineapples, cherries, tomatoes, cow's milk, rice and oatmeal. nine0005
Don't use gadgets for at least an hour before bedtime The advice is hackneyed, but it has to be repeated over and over again. Light suppresses the production of melatonin. And the blue light from the screens of electronic devices, including the TV, does this especially effectively, reducing the level of the sleep hormone by half.
If you don't have the willpower or the ability to give up your smartphone, tablet or computer, compromise. Use apps to help you change the color temperature of your screen. nine0005
This should also be done at least an hour before bedtime. In the dusk, broken only by a floor lamp or a table lamp with subdued light, the production of melatonin will be more active and, as a result, will help you fall asleep easier.
The Progressive Muscle Relaxation method involves tensing major muscle groups and then progressively relaxing them. This helps to effectively and quickly relieve stress, as well as cope with insomnia.
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The technique of progressive muscle relaxation involves a gradual rise from the lower limbs to the upper. So take a deep breath and tighten your toes at the same time. Hold your breath to feel this tension. Then exhale and slowly relax your muscles, imagining the tension leaving your body.
Now successively tighten and relax your calves, thighs, buttocks, and so on.
This is advice for those who have already counted all the sheep, re-read the list of contraindications for sleeping pills ten times, but could not fall asleep. nine0005
Get out of bed (this is important: you should associate it only with sleep!), sit down at the table and, for example, start coloring a picture from a relaxing book. Or open a math problem book and try to solve some tricky example. Or (the easiest way) make a to-do list for tomorrow.
As scientists have found out, anxiety about unfinished tasks often prevents us from falling asleep.
When a person makes a to-do list, the brain decides that everything is under control and calms down. Well, you can sleep. nine0005
Another, albeit slightly extreme, way to calm down and tune the nervous system to sleep.
Immersion of the face in a bowl of cold water triggers the so-called diving reflex of mammals: heart rate, blood pressure, body temperature decrease ... In general, the body enters a calm pre-sleep state and falls into oblivion more easily.
Its essence lies in a special way of breathing: inhale deeply through the nose for 4 seconds, then hold the breath for 7 seconds and slowly exhale through the mouth for 8 seconds. The exercise must be performed lying down.
Breathing at this rate is the most effective sedative exercise. It helps to calm the nervous system very quickly and fall asleep.
You can put a pillow filled with the inflorescences of this plant in bed, or just breathe in the aroma of essential oil for a couple of minutes.
