6 Insane Tips on How to Sleep Faster | 2018
If you've ever had trouble falling asleep, this one's for you.
How to Make Yourself Sleep Faster
Because we all know how it feels when you wake up at 7 a.m when you fall asleep at 2 a.m. after playing Stardew Valley for 6 hours straight.
So if you want to reduce some stress while getting into the habit of getting to bed earlier, then here are a few tips on how to go to sleep quickly to get you started.
Please keep in mind that we are not doctors. If you are having issues with sleeping, please reach out to a trusted medical professional.
1. Stop Looking at Your Clock
If you are having trouble sleeping and you're one of those people who checks your clock to calculate exactly how much time you have left to sleep, then you need to stop. Hide whatever you use as your clock because checking the time over and over again tends to increase stress and create anxiety over not being able to sleep. It's a vicious cycle.
Even though we know you love checking Instagram before going to bed, using electronics, including video games, using your phone, and social networking sites like Facebook, before bed is actually terrible for your sleep.
Try to disconnect and unplug from the internet and electronics before you want to go to bed and focus on calming yourself down in preparation for sleep.
3. Keep Your Bedroom Cool
Falling asleep when it's too warm is difficult. Since your core body temperature lowers about 1 to 2°F as you sleep, it's actually easier to fall asleep when your surroundings are cool.
In an interview with The Huffington Post, Lisa Meltzer, education scholar at the National Sleep Foundation stated, "The secret is cool, dark, comfortable bedroom. Darkness cues the brain to make melatonin, which tells your interior clock that it’s time to sleep. Melatonin cools your internal body temperature, which reaches its lowest point between 2 and 4 a.m.”
4. Pay Attention to When You Eat
Everyone knows that eating healthier makes you healthier. There are tons of benefits of eating a healthy, well-balanced meal, including better sleep. However, no one really knows that you should be eating at least four hours before you head to bed so that your body has enough time to digest it, especially if you're eating a high-carb meal.
5. Listen to Calming Podcasts or White Noise
However, you need to find the best sounds for your personal taste, so make sure to do some experimenting.
6. Use the "4-7-8" Breathing Method
If you haven't heard of the "4-7-8" method, then we're about to turn your world around.
This powerful breathing method was created for relaxation, but it can also help you fall asleep. How is this done, you ask? Well, the breathing pattern is supposed to relax the nervous system, which calms you down. This technique is also used for people who are stressed or anxious. Here's what to do:
Place the tip of your tongue directly behind your upper front teeth.
Exhale through your mouth.
Close your mouth and inhale through your nose, counting to four in your head.
Hold your breath for seven seconds.
Exhale through your mouth and exhale, counting to eight in your head.
Repeat the cycle.