Okay, so you’re searching for ways on how to fall asleep faster! First of all let me clear one thing, having problems with sleep is completely normal, lest you don’t face it often or are in a state of insomnia.
It can occur due to stress, external factors like caffeine or disturbance or even change in the normal sleeping routine!
No matter whether you’re facing any of these issue or just wanna know how to fall asleep faster, I have a complete step-by-step guide to help you sleep within minutes. Just follow me & do let me know if the process works for you!
Step 1: keep all your tech devices & smartphone away before an hour to bed
Do you know why the cases of insomnia & sleeping disorders are growing rapidly? It’s all because of our dear smartphones!
As you may know, Smartphone & other screen devices emits blue light that are harmful to our body in certain way. Talking of sleep, all of this blue light suppresses melatonin, a hormone that helps with sleep timing and circadian rhythms.
This results in disturbed sleeping rhythms. That’s why it is always advised to avoid the use of smartphone in dark especially just before going to sleep.
But for any reason if you have to do any important tasks, you can use certain apps like flux or twilight to block all these blue lights to be emitted by the screens.
Step 2: Make sure your sleep environment is quiet and dark throughout the night
Sleep is a sensory experience. Any disturbance in: sight, sound, touch, smell, and taste can lead to a bad sleep right away. That’s why an ideal sleeping environment is a must.
A dark bedroom is best for sleep. Darkness triggers the brain to slow down and stimulates the production of melatonin, it’s the key that starts the engine for sleep.
Similarly, the quieter the room is, the better you are off for sleep. Just remember, sometimes a too-quiet bedroom can pose problems for sleep, just as a noisy one can.
Step 3: Avoid things that will keep you awake – this includes avoiding alcohol and caffeine before bedtime
A cup of coffee can have a stimulating effect as soon as 15 minutes after you take your first sip. So, if you wanna work overnight, it can be a good idea but if you want to sleep hardcore you should definitely avoid it!
Alcohol also not be drunk before bed as it interrupts your body’s rhythm while you sleep.
Alcohol affect the levels of chemicals that tell your body when it’s time to sleep or wake up. So, be smart & avoid your favorite drinks at night!
So now that you’ve sealed with all external issues, let’s get into bed to proceed!
Step 4: Eliminate all the thoughts from your brain & focus on your breathe to calm yourself
Frustrated that you can’t sleep, good news! The answer may be as simple as a few breathing exercises.
Training your breath is just like any sort of exercise. The more you do it, the better & faster you’ll gain control over it. So, what you have to do?
Just deep breathing! Sounds simple, well not that simple though. You’ll notice that your mind will wander quite a bit. But you have to focus your attention on your breathe. If your mind starts to wander to thoughts or worries, gently bring it back to your breathe.
Continue to do this for a few minutes, focusing your mind on the breath coming in and out!
This will make your body completely relax so you can get to your favorite side & sleep like a baby.
Step 5: Listen to any slow, calming music for about 10 minutes
Music is an incredibly therapeutic tool for emotional health, daily performance, and sleep.
Different music have different effect on our brains. Rock music makes our brain active & causes release of cortisols that enhances alertness. While slow music makes our brain relaxed.
So, when you listen to some slow, calming music, it triggers the release of certain hormones including serotonin and oxytocin, and reduce sleep-stifling hormones like cortisol!
Step 6: Lastly, if doing all this don’t work, try reverse psychology
Instead of thinking about how to fall asleep, tell yourself that you’re trying to stay awake for a few minutes. This trick does works!
As you may have noticed, when we try to not think about a particular thing, all our focus goes on to that! So, just try to stay awake & tell your brain to do so, you may notice a sudden urge to sleep!
This works for me, so i thought to share this with you, surely give it a try!!
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