Have you been wondering how some people hop into bed and they are dead asleep within a few minutes? The ability to fall asleep fast is a mix genetic factors and sleeping habits. This article will offer you useful information about some scientifically proven techniques of falling asleep within a few minutes. It’s worth noting that sleeping habits must be practiced regularly if you want to see quicker results.
Before we take a look at the 3 sleep hack to help you start nodding in minutes, let’s find out some of the most common symptoms and causes of insomnia.
- Difficulty falling asleep on retiring to bed
- Waking up in the middle of the night
- Waking up too early in the morning
- Feeling as if you are not well-rested after a night’s sleep
- Tiredness or sleepiness during the day
- Depression, irritability, or anxiety
- Continuous worries about sleep
- Inability to pay attention, focusing on tasks, recalling thoughts
- Increased accidents or errors during the day
- Stress from daily concerns such as work, family issues, or health
- Work schedule or travel that interferes with your circadian rhythms
- Poor sleeping habits, such as irregular bedtime schedule, frequent daytime naps, or uncomfortable sleeping environment
- Consuming too much food near bedtime
- Mental health problems
- Certain medications or drinks such as alcohol, caffeine, or stimulants
- Medical conditions like heart disease, high blood pressure, asthma, or diabetes
- Sleep-related disorders like sleep apnea and restless leg syndrome
3 Hacks to Start Nodding in Minutes
While sleep-inducing medications can help you fall asleep fast, they can be habit-forming and your body may develop tolerance over time. In fact, studies have shown that certain sleeping pills are associated with serious side effects and that they can also worsen and existing medical conditions.
The good news is that you can fall asleep in minutes using these 3 simple hacks:
- Turn Off the Lights
Have you ever experienced a power outage in your house or apartment? If that’s the case, you most probably slept better that night. The reason is that despite all the artificial lighting in your house or apartment, it has been demonstrated that your body’s internal clock or circadian rhythm continually syncs with the sun.
Disrupting the circadian rhythm can affect other functions in the body, such as brain wave patterns, cell regulation, and hormone production. It has also been linked to medical issues like obesity, depression, cardiovascular disease, and sleep disorders.
Artificial lighting gadgets like computers, TVs, mobile devices, and LEDs have altered our natural sleep/wake cycles. The solution is to switch off or dim the lights and all blue light-emitting electronics for at least 30-60 minutes before bedtime. It is also important to eliminate light-emitting electronics from your bedroom.
- Meditate into Your Slumber Land
Staying awake while meditating can be challenging. However, mindfulness has been demonstrated to be effective in promoting healthy sleep. Sitting down while breathing can be calming and aiming to stay settled without getting caught up in your thoughts can help you fall asleep.
- Lie down and let your leg rest in a comfortable posture, hip-width apart. You can place your hands on your side or on your belly
- Pay attention to your breath focusing on physical movements related to breathing, or the movement of air in and out of your nose and mouth.
- It is common and normal to get caught up in some worries of the day or tomorrow. Notice whatever grabs your attention and get back to noticing your breath.
- Shift your sensations and attention in your body. Move your awareness to physical sensations in your feet.
- Shift your attention upward from your feet, into your lower legs, and upper legs. Aim to relax and let go if you feel any sense of stress or tension.
- Focus your attention through your buttocks, pelvis, belly, and abdomen. Continue to bring your attention back to your breath, counting up to ten and repeating again. If counting distracts, simply pay your attention to your breath.
If you still have trouble with this, there are devices that can help you sleep using the same principles of meditation.
- Warm Your Feet
This sounds weird, but wearing socks can be a smart if you have difficulties falling asleep. What could be the science behind this?
When you heat cold feet, it causes vasodilation, which informs your brain that it is bedtime. Once the blood vessels open in your feet and hands, heat is redistributed throughout your body to prepare for sleep.
Some studies have shown that more vasodilation in hands and feet can lessen the time we need to fall asleep.
If you don’t like sleeping in socks, but want to help your brain fall asleep faster, the following foot-warming strategies can be helpful:
- Layer extra blankets over the bottom part of bedspread.
- Invest on a hot water bottle or a heating pad for warming up the foot of your bed before going to bed.
- Purchase plush footwear to wear in bed.
The Final Word
If you are striving to improve your sleep, don’t go looking for pills or other medications that may negatively impact your wellbeing. Finding out the hindrances to a restful sleep at night should be a priority when considering things to try to fall asleep fast. The above hacks will also go a long way in ensuring that you don’t toss or turn for long when you are supposed to be in dreamland.