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Five Secrets to Falling Asleep Quickly


Are you tired of counting sheep after sheep, only to remain wide awake? Falling asleep is a struggle for many individuals. But with these five secrets to falling asleep quickly, you can stop counting sheep and start sleeping.

  1. Get Up for Ten Minutes

If you use your bed for anything more than sleeping, it becomes more difficult for you to fall asleep in it. The next time you find yourself lying awake, get up. Find an activity and do it for about ten minutes. Then, try to sleep again. This prevents your body from thinking that your bed is for more than just sleeping.

The activity should be something that requires your hand and your mind. For example, a puzzle is ideal. It’s enough to occupy you and has the potential to wear you out.

  1. Sleep in a Cold and Dark Room

The ease at which you fall asleep depends on your body clock. Recent research shows that your body clock is partially regulated by your body temperature. When you have a cold room, your body clock is more likely to tell your brain that it’s time to sleep.

Darkness can also help. When it’s dark, your brain gets a signal to produce melatonin. In turn, it lowers your body temperature and prepares you for sleep. A dark and cool room is the ideal sleep environment.

  1. A Good Mattress

If your mattress isn’t comfortable, you’ll never fall asleep. One of the keys to getting to sleep fast is to invest in a good mattress.

You need a mattress that contours your body and provides the utmost comfort. Do some online mattress shopping or head to your local mattress shop and try out a mattress. When you find the right one, you’ll know it.

  1. Take an Ice Bath

Ice baths provide numerous benefits for sleep, promoting relaxation, reducing muscle soreness, regulating the circadian rhythm, and enhancing melatonin production. Cold plunge tubs provide a myriad of benefits for sleep as the immersion in cold water calms the nervous system, induces a profound sense of relaxation, and lowers heart rate, ultimately leading to a notable improvement in sleep quality. Additionally, the cold temperature aids in muscle recovery and alleviates discomfort, facilitating a more restful night’s sleep. By incorporating ice baths into a bedtime routine, individuals can enjoy the sleep-enhancing effects, waking up refreshed and rejuvenated.

When you shock your nervous system with ice water, it resets. It’s an effect known as the Mammalian Dive Reflex. Your blood pressure and heart rate lower, which soothes your body. Once this occurs, it’s easy to fall asleep.

  1. Use a Breathing Technique

There’s a common breathing technique known as the 4-7-8 technique. When you use this method, you get more oxygen to your bloodstream. Your heart rate slows down and carbon dioxide leaves your lungs at a faster rate. The result? You fall asleep quickly.

If you’re interested in trying the technique, you’re in luck. It’s easy to learn. First, take the tip of your tongue and set it on the area behind your upper front teeth. Keep it there as you complete the technique.

Breathe out through your mouth and make a whooshing sound. Then, close your mouth and inhale from your nose. Count to four in your head, and hold your breath for a seven count. Breathe out from your mouth and count silently to eight. Repeat the process three times.