Today I am going to show you how to sleep fast in 5 minutes or less. Believe me, by the end of this article you will get enough scientific tricks to overcome this universal problem.
Which are recommended by the world’s top sleeping experts. Even many of our readers say that those who could not sleep even for 1 or 2 hours, could complete their sleep by reading this article.
We all face the problem of sleeplessness sometimes. Struggle for sleep is very painful. Just thinking about sleeping but not sleeping aggravates this pain. Many of us do not know how to go to sleep in an effective way?
Below are some easy and very effective strategies which you can use like thousands of our readers to become a deep and healthy sleeper.
If you are suffering from severe sleep problems, please see a sleep doctor. But I can guarantee that if you try these techniques once, you will get an excellent result.
How to sleep fast in 5 minutes?
1.Create a sleep environment, stay away from artificial lighting
Sleep researcher Jade Wu, ph.D. of Duke University says that light from electronics and artificial lighting has a direct effect on your sleep. It is seen that before the invention of the smartphone, the sleeping problem of people was almost zero. Science says that darkness and cool temperatures are the ideal atmospheres for sleep.
So always try to keep your bedroom away from artificial light and noise while sleeping so that a sleeping environment can be created. By doing this, this signal will enter your brain that this time is only for sleeping and not for social media and some social works.
This will calm your brain automatically and help achieve a deeper sleep. Keeping this in mind, at least 30 minutes before bed, start dimming lights, and reduce the brightness of your computer. So that your brain feels that it is time to sleep.
Also, keep in mind that do not keep light-producing electronic devices around you like tablets, smartphones, television, laptops, etc at bedtime. Make the room completely dark like an old cave.
Because darkness promotes sleep. If you are not able to completely darken the room, then use an eye mask.
2.Warm temperature can lead to sleeplessness
At bedtime, your body temperature is much lower than the rest of the time. Therefore, if the temperature of your bedroom is warm then you may find it difficult to fall asleep.
The temperature in the bedrooms must be slightly cold for better sleep. According to sleep researchers, the temperature of a room should be between 60–67 ° f (15.6–19.4 ° c).
You can take a shower or warm bath to cool the body temperature quickly. As your body temperature decreases, this signal will go to your brain that it is time to fall asleep.
By doing this every day, you will feel that your quality of sleep and efficiency of sleep has increased. Which is a proven technique.
Research has found that people who bathe in water temperatures between 104 ° F – 108.5 ° F (40.0 ° C – 42.5 ° C) 2 hours before bedtime, their sleep quality is much better than others.
Those people say that in their sleep a lot of improvement came from taking a bath. Hence, apply this method from today and see the magic.
3.Practice meditation, yoga
It is seen that stress hormones bring down the quality of your sleep. Therefore, over-stressing can worsen your sleep. The best option to overcome this problem is meditation and yoga.
The benefit of practicing meditation is that it increases the amount of melatonin in your body while sleeping. Melatonin is a sleep hormone that is needed for good sleep.
Along with this, meditation also keeps you energetic for working throughout the day. We all know that yoga is like nectar for us. You can eliminate almost all diseases with yoga.
Therefore, we can eliminate stress easily with yoga. The practice of yoga improves your sleep duration and sleep efficiency by cleansing your entire body.
How to sleep fast at night?
4.Choose your food wisely
Pay attention to what you are eating before sleeping. Foods can affect your sleep. Research says high-carb meals can make your sleep worse.
According to research, it was discovered that high-fat meals help you to have a deep and safe sleep. So far, many old and new studies have found that if you take a low-carb / high-fat diet at dinner, then the quality of your sleep becomes very good. And by consuming a high-carb / low-fat diet, there is a negative effect on your quality of sleep.
This formula will work only if both diets contain the same amount of calories. If you still have to eat a high-carb diet, then keep in mind that you should have dinner 3 or 4 hours before bedtime so that your food can digest properly.
5.Stop looking at your clock again and again.
Many of us have a habit of waking up at night. And after waking up some people have a habit of looking at the clock and after seeing it, there is increased anxiety about not sleeping inside them.
These symptoms are more commonly seen in people suffering from insomnia. If this happens again and again, then you make it a habit to wake up at night. Which becomes a very bad situation.
So it is better for you to keep your watch out of the room or stop watching it when you wake up. Only then you will not feel much stress and you will feel sleepy again.
6.Avoid naps during the day
Those who are not able to fall asleep well at night, sleep most of the day. Some research says that taking naps during the day has a bad effect on sleep at the night. But some say that taking naps does not affect night sleep.
Some studies say that taking naps for 2 or more hours in a day worsens your nighttime sleep quality. In this case, a study was conducted on 440 college students.
The study concluded that the quality of nighttime sleep was the worst for students who took three or more naps per week. Those students used to nap between 6 pm and 9 pm. And used to nap for more than 2 hours.
According to another 1996 study, adults who nap frequently during the day had worse sleep than those who did not nap during the day.
Along with this, people who had a nap during the day were seen with depressive symptoms, And a decrease in their energy levels was also noticed. Their weight was also increased compared to people who do not take naps during the day.
A recent study also reported that daytime napping promotes lower sleep efficiency and shorter sleep duration.
On the other hand, Some other researchers also say that daytime napping does not have any effect on nighttime sleep. To prove what is right and wrong of all these things, try both of them.
For a few days, completely stop taking naps in the day, and for a few days, take naps for a while in the day to see what effect it has on your nighttime sleep.
If I tell you from my own experience, then you should avoid taking naps during the day.
How to sleep fast in 1 minute?
7.The military method
In the book titled ‘Relax and Win: Championship Performance’, this method was first mentioned. In the United States navy school, a routine was made for pilots to fall asleep in 2 minutes or less. After practicing this method for 6 weeks, the pilots were able to fall asleep very quickly.
The method was so effective that despite the noises of gunfire, the pilots were able to fall asleep deeply. Follow these simple steps to practice this method:
- First of all, relax your face as well as tongue, jaw, and eye muscles.
- Release the tension by removing the pressure from your shoulders and relax by placing both your hands on the side of your body.
- After that, relax your chest by exhaling.
- Then relax the legs, calves, and thighs.
- After relaxing in this position for 10 seconds, you have to clear your mind completely.
- The author of the book recommends picturing three images in the mind to clear the mind. They are:
- Imagine yourself lying in a canoe in a calm lake below the blue sky.
- Repeat the word “Don’t think” in your mind for 10 seconds.
- Imagine sleeping in a black velvet hammock in a pitch-black room.
To apply this method effectively, you have to practice the foundations of this method very well. Which are muscle relaxation and deep breathing exercises. Science has also given the Prove that it works. Anxiety may reduce the effectiveness of the method.
8.Progressive muscle relaxation technique (PMR)
This technique is very famous among people suffering from Insomnia. People suffering from Insomnia often report that their sleep quality has improved significantly by using this relaxation technique at night.
This is a technique that is done by tensing and relaxing muscle groups in a specific order. Which you can easily do with the steps given below:
- Inhale for 5 seconds to 10 seconds and raise your eyebrows as much as you can. Doing this will create tension in your forehead muscles.
- Then by exhaling, suddenly release the tension of the muscle and relax for 10 to 20 seconds.
- Then while stressing your cheeks smile widely for 5 to 10 seconds and release for 10 to 20 seconds.
- To create tension in the muscle of your eyes, keep the eyes tied for 5 to 10 seconds, and release them for 10 to 20 seconds.
- Likewise, target the remaining muscle groups of the body. Such as triceps, chest to the leg.
When you release the muscle try to feel the changes in your body. While doing this, imagine that the tension of the muscle is coming out of your body. The more you practice it, the more you will be able to use it effectively. You can also do this by sitting or lying down.
9.4 7 8 method
A good deep breathing technique helps you to fall asleep fast. Dr. Andrew Weil created a famous Breathing Technique, which was helpful to many.
This method is a mixture of both visualization and meditation, which you can practice and benefit from. Follow these simple steps to do this method:
- While doing this, keep the tip of your tongue on the backside of your upper teeth.
- After that, exhale through your mouth.
- And inhale silently through your nose for 4 seconds.
- After this, hold the breath for 7 seconds.
- And exhale breath with a whoosh sound for 8 seconds.
- It has to be practiced mindlessly or naturally.
Dr. Andrew Weil recommends doing this method by sitting straight on your back and sitting comfortably.
10.Listen to relaxing music and practice mindfulness
Music has the ability to improve your sleep experience. A young adult of 24 years of age has done the research and finds that sedative music is very helpful to fall asleep quickly.
Another great option for deep sleep is Buddhist music created by Buddhist chants. Buddhist music is very helpful in reducing the time you need to sleep. Buddhist music is also used for meditation.
A 50-person study also shows that people who listen to calming music for 45 minutes or more get healthy sleep.
If you do not have such relaxing music, then try to avoid the useless noise around you at bedtime.
Practicing mindfulness eliminates the useless tension and stress of your mind. It helps you to happy in the present without thinking too much about the past and the future. Which increases the quality of your sleep twice.
11.Get a comfortable mattress, pillows, and blankets
Your mattress is a big factor to increase the quality of your sleep. It is very important to have the correct firm mattress to provide immense support to your body. If you want to increase your sleep quality, then it is necessary to get the right mattress according to your activity level, body type, age, sleep position.
Which is the right mattress for you, you can read our latest article to know about it in detail: How to find easily 10 best mattresses in India(2021) – Reviews & Buyer’s Guide
A medium-firm mattress is the right choice for most people. Which gives you a deep sleep as well as eliminates your muscular discomfort. Along with a mattress, you should also use a comforting pillow.
An orthopedic pillow is the most ideal option than memory foam or feather pillows as they create a perfect temperature as well as provide you maximum comfort while sleeping.
Also, you should keep in mind that the clothes you wear while sleeping should be soft and comfortable like cotton.
In the cold season, you can use a weighted blanket for a better sleep experience. We all love to wrap up in warm blankets in the winter.
12.Exercise in the morning
We all know how important regular exercise is for a healthy body. Do exercise in the morning rather than in the evening to get the maximum benefits of exercise.
Physical activity reduces the amount of a stress hormone called cortisol in your body and helped to improve your poor sleep quality.
Add physical activity like cycling, running, any indoor game to your morning routine. Take care not to do high-intensity exercises. This can cause a negative effect on your sleep duration.
13.Imagining a relaxing scene
A basic reason for not sleeping can be unwanted thoughts going on in your mind. Some people have a habit of worrying more about their past and future, instead of staying in the present at bedtime. This type of negative thoughts can lead to poor sleep.
Visualization is a proven technique to break this rumination cycle. In a study conducted on people suffering from insomnia, it was found that people who use an imagery distraction before bed are able to sleep faster than the rest.
Try to imagine the place you like the most in your mind by sitting in a quiet place before sleeping. And you can try to visualize something that makes you happy and relaxed.
Doing this practice for the first time can wander your mind. Do not take it too seriously and pay attention to your visualization again.
Imagining and concentrating on a relaxing scene that makes you feel calm and peaceful can keeps your mind away from thoughts, because of which you are unable to sleep.
14.Don’t force yourself to sleep
Some studies prove that when you force yourself to sleep, your chances of getting sleepy are reduced. Sometimes it happens to us that when you go to do one thing, our brain does the opposite.
The same happens with your sleep. You can use the paradoxical intention technique to eliminate this problem. To apply this technique, Instead of thinking about trying to fall asleep before you go to sleep, think about waking up.
By doing this your brain will work its opposite and you will fall asleep quickly. When you force yourself to fall asleep then your peace of mind is disturbed and anxiety and stress arise.
15.Sleep on your side
Healthy sleep depends on your sleeping position. Some people like to sleep on their back, some people on the stomach, and some people like to sleep on their side.
Many people say that the sleep quality of back sleepers is the best.
But some studies say that back sleepers can face problems like snoring and sleep apnea. To avoid these problems, according to the Researchers, you should sleep on your side.
16.Essential oils
Essential oils are aromatic liquids made from flowers, plants, etc. People massage these oils into the skin to cure a lot of diseases. This process is called aromatherapy.
Aromatherapy is commonly used to provide you great relaxation at bedtime. Aromatherapy aromatic essential oil is used largely to promote the health of your mind, body, and spirit.
A total of 12 studies has shown that aromatherapy is very helpful in promoting healthy sleep. The best essential oils for good sleep are sandalwood, cedarwood, roman chamomile, lavender, neroli, etc.
Another research has found that especially lavender helps in achieving deep sleep by reducing your sleep disturbance.
Another advantage of essential oils is that there is no side effect of using them directly on the skin.
There are many ways to use essential oils. The best is among them is inhalation aromatherapy for better sleep.
Using an essential oil diffuser can give your room a fresh feel that will improve your sleep experience.
17.Try to avoid caffeine before bed
Caffeine is commonly used to stimulate alertness and remove fatigue. Therefore, taking caffeine before bed can decrease your sleep quality and increase the time it takes you to fall asleep.
So keep in mind that you should avoid taking caffeine foods and beverages for at least 6 hours before bedtime. The maximum amount of caffeine is found in things like coffee, chocolate, sodas, energy drinks, etc.
If you have a habit of drinking something at night, you can drink soothing tea like passionflower, chamomile tea. Which will help you to fall asleep faster by relaxing you instead of making your sleep worse.
18.Add a habit of writing before sleep
You may be surprised to know that habit of writing before bed can increase the quality of your sleep. Many people have a habit of worrying about anything before sleeping. Which causes stress in your mind.
Which automatically creates negative feelings in your mind. Which are not good feelings for healthy sleep. So you have to pay attention to positive thoughts to create positive feelings.
The most effective way to do this is to write down whatever good things happened to you during the day and how you felt at that time. Along with this, you can also write whatever you want to do in the future.
By writing such positive events your mind goes into a state of happiness and gratitude. Which helps you fall asleep faster by relaxing you. Try to practice it 15 minutes before bedtime.
Research conducted by 41 college students has proved that the writing habit helps you relax the mind while sleeping. Due to which your sleep time increases and you get a deep sleep.
One another study says that if you make a “to-do list” even for 5 minutes, then it is more effective than the technique given above for healthy sleep.
19.Make a habit of reading books at night.
It has been seen in many studies that reading helps in increasing your sleep duration. Therefore, make a habit of reading something at night.
But keep in mind that instead of reading an e-book, you read a physical book. Because reading an e-book emits blue light from those electronic devices that reduce the melatonin hormone.
Instead of making you sleepy, this blue light can impair your sleep. Keeping this in mind, always make a habit of reading a physical book to improve sleep.
20.Maintain a consistent sleep schedule
To promote sleep duration and healthy sleep, you should try to go to bed every day at a certain time. Because if you sleep at different times, it directly affects the circadian rhythm of your body.
The circadian rhythm is an internal process that works naturally. It controls your sleep-wake cycle. The main function of the circadian rhythm is to determine when your body will wake up and sleep.
The circadian rhythm works on the basis of a biological clock that regulates you by releasing hormones to sleep or wake up. Therefore, sleeping at the same time every night makes your body clock aware that it is time to fall asleep.
21.Supplements for good sleep
You can also use some supplements to promote sleep, These supplements increase the hormones required for fall asleep in your body so that you can fall asleep faster. And some supplements improve your sleep quality by relaxing your brain. You can use the following supplements for fast sleep:
Melatonin
These sleep-promoting hormones are naturally produced in your body. But you can also take it as a supplement. You can take doses of 0.5–5 milligrams (mg) 2 hours before bedtime to control sleep.
L–theanine
L – theanine is an amino acid that has not helped you directly to sleep. But it relaxes you at bedtime. The doses of 400 mg a day are the correct amount for an adult.
5-HTP (5-hydroxytryptophan)
This 5-HTP is a very helpful supplement for people suffering from Insomnia. This sleep medicine increases the hormone called serotonin in your body which directly promotes the quality of your sleep. You can take doses up to 600 mg a day. You can also take it in one dose or in different doses.
Magnesium
Magnesium promotes neurotransmitters in your body that are necessary for fall asleep. Every day you can take doses of up to 500 mg with any Food.
GABA (gamma-aminobutyric acid)
This supplement helps you fall asleep fast by relaxing the central nervous system. You can take doses of 250–500 mg daily. Also, take care not to take more than 1,000 mg of it in a day.
I do not advise you to take this supplement. If you follow the 20 points given earlier, then your sleeplessness problem will be solved to a great extent. However, if you want to use supplements, then take the permission of a doctor.
CONCLUSION
Hope you guys liked these 21 simple tips to fall asleep fast. Long-term lack of sleep can damage your physical and mental health. Practice all the above methods and see what works best for you. Try to maintain a bedtime routine to evolve good sleep habits.
This article is written to give you information, do not try to replace the advice of your doctor.
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