Falling asleep can be hard for people who have insomnia. Insomnia is the most common sleep disorder, with up to 30% of adults having short-term sleep problems. However, if you’ve been awake at night trying to figure out how to get to sleep quickly, it can be harming you more than you realize. Here are 4 tips to fall asleep quickly:
1. Use the military strategy
The military method is a technique that emphasizes deep breathing, muscle relaxation, and visualization. Take a seat on your bed. As you take slow, deep breaths, tense your muscles, starting with your face, and then relax them. Continue doing this on your body until you are at ease. Clear your mind. Then, visualize a quiet scene, such as resting in a boat on a placid lake or gently swaying back and forth in a darkened space.
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2. Continue to keep awake
Unexpectedly, striving to stay awake is a tactic for trying to fall asleep quickly. Although an unexpected all-nighter isn’t ideal, lying up and worrying about sleep won’t help you fall asleep. Contrary to popular belief, striving to stay awake can actually help you feel less anxious about trying to sleep.
3. Limit Your Electronics
Using technology right before bed can have a bad effect on your sleep and possibly disrupt your sleep cycle. Some devices emit a blue light that looks like sunshine. Overusing your technology can also prevent you from getting enough sleep. Consider turning down your technology if you can’t entirely put your devices away for an hour before bed. Reduce your screen time by turning on some relaxing music, an audiobook, or a podcast.
4. Take a warm shower or bath
Did you know that taking a warm bath or shower can speed up sleep by 36%? This may be because a dip in temperature helps your body signal that it is time for a restful night’s sleep. While we all dislike the sensation of coming out of a hot bath or shower, the shock of cool air may help you sleep better.
source: casper
