TL;DR – Is tossing and turning a regular bedtime routine for you? Then you must be eager to learn the best ways on how to fall asleep in 5 minutes. Keep reading to learn how to fall asleep fast or even instantly.
Do you have trouble falling asleep at night? If so, you’re not alone. Millions of people around the world struggle to get a good night’s sleep. The good news is that there are many ways to fall asleep in 5 minutes or less! In this blog post, I have given 20 best tips for falling asleep quickly.
So what are you waiting for? Start reading as you might find a way for your better sleep.
- 1. Make Your Bedroom Dark and Quiet
- 2. Establish a Bedtime Routine
- 3. Get a Better Mattress and Pillow
- 4. Avoid Caffeine and Alcohol Before Bed
- 5. Avoid Working or Using Electronic Devices in Bed
- 6. Get Up and Move Around Every Few Hours
- 7. Stretch Before Bedtime
- 8. Try The 4-7-8 Breathing Technique
- 9. Drop Your Room Temperature
- 10. Try The Military Sleep Hack
- 11. Use a Noise Machine if Needed
- 12. Drink Chamomile Tea Before Bedtime
- 13. Eat Carbs at Night
- 14. Take a Melatonin Supplement Before Bedtime
- 15. Keep a Sleep Journal
- 16. Visualize Positive Images
- 17. Practice Controlled Breathing
- 18. Try Autogenic Training
- 19. Don’t Look at Your Clock
- 20. Take a Warm Shower
- 21. Consult a Doctor
- FAQs – How To Fall Asleep Fast
1. Make Your Bedroom Dark and Quiet
One of the most important things you can do to get a better sleep is to create a perfect sleep environment that is conducive to relaxation. That means making your bedroom dark and quiet. When you reduce the amount of light and noise in your room, your body is able to relax more easily and you are less likely to be awakened by outside stimuli.
In addition, it is important to keep your bedroom cool and comfortable. A cool, comfortable room will help you fall asleep more quickly and stay asleep throughout the night. By creating a dark, quiet, and cool environment in your bedroom, you can improve your sleep quality and get the rest you need to feel refreshed and energized each day.
2. Establish a Bedtime Routine
Establishing a bedtime routine means going to bed and waking up at the same time each day, even on weekends. Creating a consistent sleep schedule helps to regulate your body’s natural sleep rhythm, making it easier to fall asleep faster as your body clock will work accordingly.
3. Get a Better Mattress and Pillow
When it comes to the firmness of your mattress and pillow there is no size fit all product. The firmness of your mattress and pillow completely depends on your personal preference.
The preferences can be influenced by your sleep position, body mechanism, special needs, activity level, age, and other factors. To ensure having a quality sleep you should look for your comfort level and find out the best mattress and pillow that works for you.
Maintaining a good sleep hygiene also contributes to having a sound sleep during the night. You can choose comfortable bedsheets & pillow covers and change them frequently to maintain proper sleep hygiene.
Once you realise what suits you the best, you will be tempted to snuggle in your bed every night. Also keeping the fabric colour basic helps in inducing sleep better.
4. Avoid Caffeine and Alcohol Before Bed
Although a cup of coffee or a glass of wine might seem like a good way to relax before bed, but they can actually have the opposite effect.
Caffeine is a stimulant, so it will make it harder for you to fall asleep. And while alcohol might make you feel sleepy at first, it will cause you to wake up during the night.
So if you’re looking for a way to fall asleep fast, skip the caffeine and alcohol and stick to water before bed.
5. Avoid Working or Using Electronic Devices in Bed
When you’re trying to sleep, your bed should be a place where you can relax and wind down. But if you’re working on your laptop or checking your email on your phone, your mind is likely to stay active and alert. This can make it harder to fall asleep.
If you need to use a computer or phone in bed, try using blue light blocking glasses or setting a timer so that you’ll limit your exposure to the bright screens.
You should also avoid working in bed if possible. If you can’t resist the temptation, try moving your work station to another room so that your bedroom is truly a place for rest and relaxation.
6. Get Up and Move Around Every Few Hours
According to the National Sleep Foundation, getting up and moving around every few hours can help you in falling asleep faster. That’s because when you sit or lie down for long periods of time, your body temperature decreases and your muscles relaxes. This makes it harder for you to fall asleep.
However, if you get up and move around, your body temperature will increase and your muscles will contract, making it easier for you to fall asleep.
So if you’re having trouble falling asleep, try getting up and moving around. You may find that it helps you fall asleep faster.
7. Stretch Before Bedtime
Stretching before bedtime helps to release tension in the muscles and promote relaxation. It also helps to improve circulation and increase flexibility. As a result, stretching can be an effective way of falling asleep fast.
To get the most benefit from stretching, it is important to focus on the major muscle groups. These include the neck, shoulders, back, and legs.
- Start by gently moving your head from side to side and then up and down.
- Next, roll your shoulders forwards and backwards.
- Then, extend your arms overhead and clasp your hands together.
- Finally, bring one knee up towards your chest and hold for a count of ten. Repeat with the other leg.
You should notice that your breathing becomes deep and slow as you stretch, which is a sign that your body is beginning to relax. If you find yourself drifting off to sleep, let yourself go! Falling asleep while stretching is perfectly normal and indicates that you are on your way to a good night’s rest.
8. Try The 4-7-8 Breathing Technique
If you are having trouble sleeping, the 4-7-8 breathing can help you to sleep sooner. This method was developed by Dr. Andrew Weil.
According to Dr. Weil, our breathing pattern plays a great role in our autonomic nervous system. The process also regulates our heart rate, muscle tension, motivation and other characteristics of relaxation or excitement according to the situation.
You must have noticed that when you are tense or under pressure, you tend to take a short and fast breath and while you are calm you tend to do slow and deep breathing.
The 4-7-8 technique is simple to practice and here is how it should be done:
- Inhale and exhale with your tongue resting against the ridge behind your upper teeth while performing the exercise.
- Completely exhale through your mouth, making a “whooshing” sound.
- Inhale a few deep breaths through your nose to the count of 4 while closing your mouth.
- Count to 7 while holding your breath.
- Make a “whooshing” sound by slowly exhaling to the count of 8.
9. Drop Your Room Temperature
Most people sleep best in a cool room. I recommend you to set your room thermostat to between 60 and 67 degrees. If you don’t have a thermostat, open the window or use a fan to keep the air circulated.
The drop in temperature signals to your body that it’s time to sleep, and the cold air will help you stay asleep all night. If you find yourself feeling too cold, simply add an extra blanket to your bed.
You can also try using a cooling pillow, which is filled with gel or beads that help regulate body temperature. By keeping your bedroom cool, you’ll be more likely to fall asleep quicker and have a better quality sleep.
10. Try The Military Sleep Hack
The military method is a popular method using deep muscle relaxation, first shared by Sharon Ackerman in his book “Relax and Win: Championship Performance.” This sleep routine was created by the United States Navy Pre-Flight School to help pilots fall asleep within 2 minutes or less.
After 6 weeks of adjusting to this method, pilots could fall asleep instantly, even when sitting upright, after drinking coffee and through gunfire. Follow the steps below to achieve progressive muscle relaxation and fall asleep in seconds!
- Relax your face muscles. Drop your eyebrows and relax your jaw.
- Drop your shoulders. Release tension in them and let your arms lay relaxed at your sides.
- Relax your chest.As you exhale, feel the tension leaving the muscle groups in your upper torso.
- Relax your legs, thighs and calf muscles in that order. Feel the tension leaving each part of your body and flowing down.
- Recall a relaxing scene for 10 seconds to calm your mind.
- If you have intrusive or worrying thoughts, repeat “don’t think” for at least 10 seconds in your mind before trying to focus on a relaxing image again.
Just like that, you will fall asleep.
11. Use a Noise Machine if Needed
Anyone who has ever suffered from insomnia knows just how frustrating it can be to try and get a good night’s sleep. Counting sheep, drinking warm milk, and reading until your eyes are drooping can all seem like pointless exercises when you’re staring at the clock in the middle of the night.
To help you fall asleep more quickly, using a noise machine can be really helpful.
If you find yourself waking up frequently during the night, the calming sounds of a white noise machine can help to lull you back to sleep. While there are many different types of noise machines on the market, it is important to find one that suits your needs.
Some features to look for are the ability to adjust the volume, timer settings, and type of sound. Whether you choose a simple fan noise machine or a more advanced option, adding a noise machine to your bedroom can help you create an optimal environment for sleep.
12. Drink Chamomile Tea Before Bedtime
One simple and effective method to sleep fast is to drink chamomile tea before bedtime. Chamomile is a relaxing herb with a mildly sedative effect, and drinking it before bed can help you to sleep faster.
In addition, the warmth of the tea can be soothing and help to relax your muscles. So if you’re struggling to fall asleep within 5 minutes, reach for a cup of chamomile tea – it just might do the trick.
13. Eat Carbs at Night
Another simple way to encourage drowsiness is to consume carbohydrates before bed.
Carbohydrates are broken down into sugar, which the body uses for energy. However, eating too many carbs can cause blood sugar levels to spike and lead to insomnia. That’s why it’s important to eat a small amount of carbohydrate rich snack about an hour before bedtime. This will give your body time to digest the food and convert it into energy, without disrupting your sleep.
So if you’re looking for a way to fall asleep fast, reach for a bowl of oatmeal or a slice of toast before hitting the pillow.
14. Take a Melatonin Supplement Before Bedtime
If you’re struggling to get enough sleep or not able to sleep quickly, you might want to try taking a melatonin supplement before bedtime.
Melatonin is a hormone that helps to regulate the body’s sleep-wake cycle, and taking it before bed can help you fall asleep more quickly. Just be sure to talk to your doctor before starting any new supplement, and start with the lowest possible dose to see how your body responds.
With a little help from melatonin, you just might be able to reach those elusive eight hours of slumber.
15. Keep a Sleep Journal
By tracking your sleep patterns in your sleep diary, you can identify any potential problems that might be keeping you awake at night. For example, if you find that you often wake up in the middle of the night, it could be due to an unhealthy sleep schedule.
A sleep journal can help you identify any other factors that might be affecting your sleep, such as stress or anxiety. By keeping track of these things, you can work on making changes to improve your sleep quality. Ultimately, a sleep journal is a valuable tool for anyone who wants to get a better night’s rest.
16. Visualize Positive Images
It’s 3 a.m. and you’re wide awake, staring at the ceiling and willing yourself to fall asleep. You’ve tried counting sheep, drinking chamomile tea, and reading, but nothing seems to work. Before you resign yourself to another sleepless night, try this tip: visualize positive images.
Relax your whole body and clear your mind, then focus on images that make you feel happy and calm. It could be a beach vacation, a cozy fireside, or time spent with loved ones. The key is to find an image that instantly relaxes you.
With practice, you’ll be able to fall asleep in minutes by simply picturing peaceful scenes in your mind.
17. Practice Controlled Breathing
Controlled breathing helps in slowing down your heart rate and relaxing your body, making it easier to drift off to sleep. To do this, simply lie down in a comfortable position and focus on taking slow, deep breaths. Inhale through your nose, counting to four as you do so. Then, exhale through your mouth for a count of eight. Repeat this pattern for a few minutes, and you should start to feel your body relax.
If your mind still wanders, simply refocus on your breathing and the counting. With a bit of practice, you’ll be able to fall asleep in five minutes or less using this method.
18. Try Autogenic Training
Autogenic training is a simple, yet an effective way to fall asleep in five minutes or less. The technique involves repeating soothing phrases while focusing on the sensation of heaviness in your body. After a few minutes of autogenic training, your mind and body will relax, and you will drift off to sleep.
19. Don’t Look at Your Clock
Looking at the clock only makes you more aware of how long you’ve been trying to sleep, which can lead to anxiety and make it even harder to drift off. So instead of watching the clock, close your eyes and focus on relaxing your body. If your mind starts to wander, simply redirect your thoughts back to your breath. With a little practice, you’ll be asleep in no time.
20. Take a Warm Shower
A warm bath or shower can be an effective way to fall asleep quickly. The heat helps to relax your muscles and calm your mind, making it easier for you to sleep. In addition, the act of taking a bath or shower can be soothing and routine-like, signaling to the body that it is time to sleep.
21. Consult a Doctor
If you find that you are struggling to sleep on a regular basis, it is important to consult a doctor. There are many potential causes of insomnia, and a doctor will be able to help you identify the root cause of your sleeplessness. Once the consult a certified sleep coach or a behavioral sleep medicine specialist on finding a treatment that will work for you.
Unfortunately, you can never just wave an instant magic wand and fall asleep. Obviously everyone is different and therefore, what does work for a particular individual may not work for the other. It’s good enough to have dozens of different techniques to fall asleep faster.
These changes are easy to adopt, and you need to keep making these changes as soon as possible to improve the changes you want. Ideally you should first make a few changes and then develop on those changes.
FAQs – How To Fall Asleep Fast
How can I fall asleep under 2 minutes?
The best way to fall asleep under two minutes is to establish a bedtime routine. You can even try autogenic training which is a method that uses phrases to focus on the sensation of heaviness in your body.
How to fall asleep in 10 seconds?
There is no guaranteed way to fall asleep in ten seconds but you can try some of the tips mentioned in this article such as stretching before bedtime and visualization. You may also want to try taking a warm bath or shower before bed.
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