11 Helpful Ways to Fall Asleep Quickly
Statistics show that 1 in 3 people worldwide have symptoms that resemble those of insomnia. And about 10% of those people are officially diagnosed with the disorder, which means that a lot of people around us have trouble getting a good night’s sleep. And while your doctor will surely give you a more scientific solution to the problem, we have gathered some methods you might want to try out. They are easy, harmless and might help you on the hardest of nights.
1. Put a pillow under your knees.
A pillow is not just for the head or neck; it can help you to find ways to sleep in a better position. If you sleep on your back, put one small pillow under your knees. This will reduce the stress on your spine and allow your lower back to assume its natural curve. If you sleep on your side, put a pillow between your knees. It will help your spine to be more aligned.
2. Tense your muscles to fall asleep if you wake up in the middle of the night.
You can lie in bed for hours trying to fall asleep, but nothing works because everything in your body is tensed up. Try this trick:
- Work from your toes to your forehead and relax all your muscles gradually.
- Tightly tense each muscle group for 5 seconds. Then relax.
3. Use a weighted blanket.
Weighted blankets aren’t just for extra coziness. They use deep pressure stimulation, which improves your mood, reduces stress, and increases the levels of melatonin, the sleep hormone. This combination of benefits won’t just make you fall asleep quicker, but it will also improve your sleep quality.
4. Keep your room cold to avoid having nightmares.
If you like when the temperature of your bedroom is warm, this can be a bad habit. A cool room temperature is one of the most important factors in getting a good night’s sleep, researchers say.
The best bedroom temperature is approximately 65°F (18.3°C). But doctors recommend keeping it between 60°F to 67°F (15.5°C to 19.4°C), depending on what’s more comfortable for you. This is because the body is programmed to lower its temperature in the evening. If you set your radiator on a cooler mode, it works as a signal to your body that it’s time to sleep.
5. Try progressive relaxation.
If you want to fall asleep you can use a technique called progressive relaxation. And all you have to do is start tensing different muscle groups before letting them relax. You can start with your face and make your way down to your feet. Do this until you slowly doze off to sleep.
6. Put one foot on the ground if you feel dizzy.
Sometimes, we may feel dizzy while trying to fall asleep. But tossing and turning to the left and the right can make things even worse. Just put one foot on the ground while lying on your back. This will help your brain to recalculate your position and the dizziness will fade away.
7. Breathe with your belly to fall asleep faster.
You may feel anxious, worried, or tense while trying to fall asleep. It makes your breathing rapid, and the possibility of getting good sleep drops way down. Try the 4-7-8 breathing technique. Expand your belly instead of your chest in what’s called diaphragmatic breathing.
- Empty the lungs of air.
Breathe in quietly through the nose for 4 seconds. Your belly should rise up.
Hold the breath for 7 seconds.
- Exhale through the mouth for 8 seconds.
- Repeat the cycle up to 4 times.
8. Put socks on.
Putting socks on to bed might feel strange at first, but if you’re experiencing problems falling asleep, that might turn out to be the solution. Research suggests that when your feet are cold, your blood vessels constrict, which causes less blood to circulate, sending signals to your brain to stay awake. A nice pair of cozy socks can fix that and tell your brain that it’s time to sleep.
9. Create a canal with your pillows if you have shoulder problems.
If you have any pain in your shoulder and sleeping on your back or stomach isn’t comfortable for you, try this tip. There’s no need to buy any special device, just get more quality pillows and create a canal for your arm with them, as it’s shown in the picture. Don’t put pillows that are too high under your side. Keep your spine aligned.
10. Focus on the here and now.
The thoughts that don’t let us fall asleep are often connected with the past or the future. We worry about what can possibly happen, or regret doing or not doing things in the past. If this is what happens to you, try to focus on what is going on right here, right now. While we can’t change the past, nor can we predict the future, the present moment is something we can control, and this change of focus can give us the relaxation our brains need.
11. Press relaxing points just below your palm.
Specific points in acupuncture can trigger better sleep too. You can mix it with aromatherapy.
- Find the small, hollow space just below your palm on your pinky side. This is the first point. The second point is located three finger-widths down from your wrist crease, just between your tendons.
- Gently apply pressure in a circular or up-and-down motion for 2 to 3 minutes.
- Feel your muscles relax.
- Repeat on the other wrist.