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How long do you usually spend in bed before actually falling asleep? Sometimes it will be a few seconds and sometimes it will hours be. So, this article, “7 Tips to Fall Asleep Fast at Night” will help you get to sleep fast when you can’t fall asleep quickly at night.
If you are a person who falls asleep fast, then that’s great, but if not don’t worry, this article is for you. These seven tips are scientifically proven to help you get in that relaxation state and get the sleep that you need for your mental as well as physical health. Sleep is super important and without further ado, let’s move on to the “7 Tips to Fall Asleep Fast at Night”.
Tip 1: CBD Oil
So, the first way to get good quality sleep is CBD (Cannabidiol) oil. CBD oil has so many different benefits including,
- Reducing anxiety
- Helping with muscle recovery Inflammation
- Chronic pain & etc.
You will love the beneficial qualities of it and CBD is sourced from the hemp plant, but it does not have THC (Tetrahydrocannabinol) in it, so you don’t get the “high” effects. The CBD reacts to receptors in the brain in your body for therapeutically benefits. Because CBD is becoming like world-renowned, there are so many different companies who are mass producing it. Therefore, it’s essential to find good quality CBD; otherwise, you’re not going to get all of the benefits. Also, CBD has been known to work with sleep; it is something that you would love using if you’re not a huge fan of medicine.
Tip 2: ASMR
The second tip for getting quality sleep is ASMR. If you watch a lot of YouTube, then most probably you have heard of ASMR. It’s actually a therapeutic technique, and ASMR stands for Autonomous Sensory Meridian Response. It is a therapeutic technique and a scientifically proven therapeutic technique for relaxation. According to Wikipedia ASMR is an experience characterized by a static-like or tingling sensation on the skin that typically begins on the scalp and moves down the back of the neck and upper spine. ASMR signifies the subjective experience of “low-grade euphoria” characterized by “a combination of positive feelings and a distinct static-like tingling sensation on the skin.”
Tip 3: Read Fiction
So, the third tip for falling asleep is to read, but not anything. Reading fiction & fun books that don’t require a lot of thinking. If you’re reading a self-help book or nonfiction book and you’re learning something, it sparks that motivation in your head, and you can end in that mindset of learning and growth and inspiration. Therefore, you tend not to fall asleep because you’re getting excited and your mind is waking up. So you need to read something that slows your mind down, and a fiction book is something good for reading at night.
Some additional tip for doing when you read is not reading with an overhead light on or even a lamp. You can get a little clip light that you can put on your book while you’re reading. That way when you’re done reading all you have to do is switch off the light, and the room around you is already dark, and it puts you in that mindset of falling asleep. When you leave lights on and when you get drowsy, you’ll have to get up to turn them off, and it might wake yourself up again. Having that clip-on light for your book is really helpful when you do become drowsy to put everything away and instantly fall asleep.
Tip 4: Brain-Dump
The fourth tip is to brain dump everything on your mind onto paper. This could be a to-do list, or this could be your feelings or emotions. Everything that’s on your mind and getting it out on paper will help you to fall asleep faster. For example, if you have a lot of things that you need to do tomorrow before you fall asleep, you’re never gonna fall asleep because you’re constantly worrying and thinking about all the things you have to remember to do tomorrow. So instead, have a piece of paper next to your bed and write out a brain dump, write out your to-do list for tomorrow, write out all the things that are worrying you that you’ll resolve and fix tomorrow morning. This will help you ensure that you’ll remember to do it tomorrow and you have nothing going on in your mind.
A lot of insomniacs don’t fall asleep because they have so much on their mind and when you physically write it out on paper you are literally taking everything on your mind and shifting it over, and it is almost like therapeutic. You have this instant relief that your mind being blank like you were literally getting everything out of your mind so that you have nothing on your mind and that way you can fall asleep fast. So you have nothing to worry about, you have nothing to do, and you have nothing to try to remember. Therefore, you’re instantly released from those thoughts in your mind and able to fall asleep quicker.
Tip 5: “4-7-8” Method
So, the fifth tip is the 4-7-8 breathing technique. This technique is a breathing technique that slows your breathing down and gets you into that relaxation state. You’re gonna rest the tip of your tongue on the roof of your mouth right in front of your front teeth and,
- Exhale everything out of your lungs
- Inhale through your nose quietly for 4 seconds
- Hold your breath for 7 seconds
- Exhale for 8 seconds
Try doing this a few times and see if that helps get your mind into the relaxation state. Generally, you should be falling asleep within like a couple minutes.
Tip 6: Get Steamy
The sixth tip for falling asleep quickly is to take a hot bath or a hot shower. Steam up your bathroom and get sweaty and make it like a sauna. The sudden drop of temperature in your body is what helps you get that deep rest. Fun fact is that it’s not the heat that gets your body to fall asleep quick, but it’s actually the cooling down process. When your body drops suddenly and when you need to cool down, that energy that it takes to cool your body down will drain you and makes you really tired. So when you’re taking a hot bath or a hot shower, you generally feel tired after. The cooling down period is ultimately what relaxes you.
Tip 7: Lavender Oil
So, the seventh and final tip lavender oil. Lavender is incredibly calming and extremely relaxing. Again you want to make sure that you’re getting quality lavender. You can put it in a diffuser if you like which is the most effective. If you do it every single night, the minute that you put it on your mind will trigger to sleep mode, and the more you do it, the more you’ll fall asleep quicker. Also, You can put a few drops on your pillow or on your PJ collar. The lavender oil slows your heart rate as well as relaxes your muscles, and this combination is perfect for falling asleep.
So those are the “7 Tips to Fall Asleep Fast at Night” and hope that above-mentioned exercises and tricks will help you to fall asleep in around 10 seconds
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Have a nice day!
Further Reading:
- Internal: How to Beat Insomnia and Fall Asleep Fast | My Daily Life Lessons, Other Articles on Health | My Daily Life Lessons
- External: What are the best ways of falling asleep quickly? | Quora
