To fall asleep fast, try the following techniques:
- Maintain a consistent sleep schedule by going to bed and waking up around the same time every day, which helps regulate your circadian rhythm, your body's internal clock
- Keep your room dark, as light influences the circadian rhythm
- Avoid daytime napping, especially long naps, as they can disrupt your sleep cycle
Additional tips and methods include:
- Military Method Relax your entire face, drop your shoulders and hands, exhale to relax your chest, and relax your legs. Clear your mind for 10 seconds by imagining a relaxing scene or repeating "don't think"
- 4-7-8 Breathing Method Place the tip of your tongue against the roof of your mouth behind your front teeth. Exhale through your mouth making a whooshing sound. Close your lips and inhale through your nose for a count of 4. Hold your breath for a count of 7. Exhale completely through your mouth, making a whooshing sound for a count of 8. Repeat this cycle at least three more times
- Acupressure Applying pressure to certain points, such as the spirit gate on your wrist, the inner frontier gate on your palm, or the wind pool at the base of your skull, may help you fall asleep faster
- Lower the Room Temperature A room temperature between 60°F and 67°F (15.6°C and 19.4°C) may help lower your body temperature, signaling it is time to sleep
. Taking a warm bath 1 to 2 hours before bed may also improve sleep quality
- Meditation Practicing meditation, especially mindfulness meditation, may help reduce anxiety and promote relaxation before bed
- Progressive Muscle Relaxation This can be achieved by tensing and relaxing various muscle groups in the body
- Relaxing Environment Relaxation is key. Activities such as meditation, breathing exercises, and guided imagery can help promote sleep
