A proper sleep schedule is crucial for every individual as it supports mental and physical wellness. Adults need 7 hours of sleep every day, though the suggested hours may differ as per age.
It is normal to take 10-20 minutes to fall asleep. Many people struggle to fall asleep due to different issues like a restless body, a racing mind, stress, and sleep disorders such as insomnia.
Read this article to find out how to sleep faster with the top 10 science-backed strategies and simple sleep habits.
1. The Military Method
This is one of the most effective ways to fall asleep, derived from U.S military practices. It usually takes 2 minutes to perform this, but the last 10 seconds are the key to making you fall asleep. To perform this technique:
-
In a comfortable position, relax each part of your face.
-
Drop the shoulders towards the ground and allow the arms to rest by the sides.
-
Take a deep breath while relaxing the chest.
-
Relax the lower half of the body, including thighs and legs.
-
Visualize a peaceful setting like a beautiful countryside. If it is getting difficult to visualise the scene, repeat the mantra “don't think”.
You should fall asleep within 10 seconds of performing the last step.
2. The 4-7-8 Breathing Method
4-7-8 breathing method is a cyclical breathing technique to aid relaxation. It is based on pranayama breathwork in yoga. Let’s see how to perform it:
-
Place the tip of your tongue against the skin behind the upper front teeth.
-
Breathe out from the mouth, making the “whoosh” sound.
-
Close the mouth and breathe from the nose to the count of 4. Hold the breath and count to 7. Open the mouth and exhale while counting to 8 mentally and making the whoosh sound. This is one breath.
-
Repeat this cycle more than 3 times.
Once you master this technique, it will certainly help in how to fall asleep faster.
3. Counting Breaths
Counting breaths is a simple method to fall asleep. For this, close your eyes and ensure natural breathing.
Avoid intentionally making it slower or faster. Count each time you exhale up to the count of 5 and begin again. Don't count inhalations; it will lead you to forget the count.
4. Progressive Muscle Relaxation
Progressive muscle relaxation is the preferred technique for those with anxiety. It may help enhance sleep quality and make you fall asleep faster. To perform this technique:
-
Tense the muscles in your face and relax them again.
-
Also, relax the muscles in your shoulders and neck.
-
Keep continuing to relax the muscles, moving down the body to the toes.
You may fall asleep shortly after finishing the exercise or in the middle of it.
5. Meditation and Guided Visualization
Guided visualization and meditation are preferred techniques of relaxation. Mindfulness-based meditation may reduce stress and improve the sleep quality of an individual. They are known to promote relaxation of mind and body, including the imagination of peaceful and pleasant scenes.
The 2020 study by the National Center for Biotechnology Information also supports that mindfulness meditation may be effective in treating some aspects of sleep disturbance.
6. Paradoxical Intention
Sometimes the pressure of falling asleep prevents people from nodding off. Here, paradoxical intention may help in how to sleep instantly with reverse psychology.
To practice this, try to stay awake in bed on purpose. It will reduce the performance anxiety of falling asleep and diminish the anxiety.
7. Proper Sleep Hygiene
Making small changes in the daytime and pre-bed habits leads to a huge impact on improving sleep duration and quality. Let’s see some of the tips that you can follow in your daily routine:
-
Get plenty of exercise throughout the day but avoid exercising closer to bedtime, as it may lead to stimulation.
-
Perform stretches near bedtime.
-
Avoid caffeine, nicotine, and alcohol before bedtime.
-
Do not eat greasy, spicy, and fatty food before sleep.
-
Keep the bedroom temperature neither too hot nor too cold for optimal sleep.
-
Reduce the amount of light in the bedroom and keep it dark. Use an eye mask if needed.
-
Keep the noise and disturbance to a minimum. Use earplugs to block the sounds inside and outside the home.
-
Use a clean and comfortable mattress, bedding, and nightwear.
-
You may also spray lavender on bedding, as a study by the National Center for Biotechnology Information suggests that it is associated with improved sleep quality.
8. A Bedtime Routine
A pre-bedtime routine signals to the body that it's time to sleep. It is considered the best practice to sleep at the same time and get up at the same time each day. Other tips for a healthy bedtime routine include:
-
Reading or listening to classical music 30-60 minutes before bedtime.
-
Have a cup of chamomile tea before sleep.
-
Avoid the TV, phone, or computer screens before going to sleep.
9. Stimulus Control
Stimulus Control is used to foster a link between the individual’s bed and sleep to enhance sleep quality. To follow this technique:
-
Go to bed when you feel tired and get up if you are not able to fall asleep within the set time.
-
Only use the bed for sleep, not for eating, reading, and other activities.
-
Wake up at the same time every day.
-
Avoid “clock watch” during bedtime as it leads to wakefulness.
10. Sleep Restriction Therapy
Sleep restriction therapy refers to tailoring the time spent in bed to sleep needs. For instance, those who lie in bed for 9 hours but sleep for only 7 hours a day should not spend more than 7 hours in bed. People usually combine it with stimulus control to treat long-term sleep problems.
Keep a diary to calculate your average sleep schedule. To calculate the time spent falling asleep, add 30 minutes to your average sleep time. It bridges the gap between getting into bed and actually losing your consciousness, as nobody falls asleep the exact time they head their head on the pillow.
Final Thoughts
Getting a healthy sleep routine can be challenging for some people. However, following the above-mentioned tips helps with how to sleep faster, especially if people practice regularly. You may also try some supplements like AuraCalm capsule that are found effective in calming the mind and fostering sound sleep.
If the sleep hygiene practices or lifestyle changes do not improve sleep quality and duration, it's suggested to talk to a doctor for further treatment.
FAQs
How can a person fall asleep quickly?
People focus on a calming bedtime routine, ensuring a dark, cool environment, and using techniques like relaxation, meditation, and breathing.
Will your body eventually force you to sleep?
Yes, the body eventually forces you to sleep through microsleeps and uncontrolled urges to rest. Sleep is a crucial biological need, and you cannot stay awake forever.
Can a person cure insomnia?
Yes, insomnia can be managed and even cured through lifestyle adjustments and addressing the underlying issues.
Is it bad to sleep with the TV on?
Sleeping with the TV on is not recommended. The light and sound may disturb sleep, and sudden volume changes may cause sudden awakenings throughout the night.
How long does it take to fall asleep?
A healthy sleep latency period ranges from 10 to 20 minutes. If you are falling asleep before 10 minutes, it indicates you are sleep deprived. On the other hand, taking longer time is considered a symptom of insomnia.
