To get tired fast, some effective ways include taking a warm bath or shower, practicing deep breathing techniques like the 4-7-8 method, engaging in relaxation exercises such as Yoga Nidra or guided meditation, and doing some light exercise earlier in the day but avoiding it too close to bedtime. Additionally, creating a calming environment by dimming lights, reading a book, listening to soothing music, or drinking a calming herbal tea like chamomile can help. Lowering the bedroom temperature and wearing socks to bed can also promote faster sleep onset. If unable to fall asleep after 15-20 minutes, it's helpful to get up and do a relaxing activity outside the bedroom to reset. Writing down worries or to-do lists before bed can also ease the mind to facilitate quicker fatigue and sleepiness.
Practical Tips to Get Tired Fast
- Take a 10-minute warm bath or shower about an hour before bed.
- Practice deep breathing exercises (4-7-8 breathing).
- Drink chamomile or another calming herbal tea.
- Engage in light yoga or relaxation exercises.
- Keep the bedroom cool (60-67°F) and consider wearing socks.
- Dim lights and avoid screens near bedtime.
- Write a specific to-do list or journal worries before sleeping.
- Get up and reset with a calming activity if unable to sleep after 15-20 minutes.
These methods can help the body and mind relax, lower core temperature, reduce stress, and promote natural tiredness quickly.
