Do you find it difficult to abandon yourself to sleep? Don’t despair! Here are the suggestions you were looking for to figure out how to fall asleep quickly, even in two minutes! Continue reading and falling asleep quickly will no longer be a mirage.
How to fall asleep quickly? Falling asleep quickly is not always easy, indeed! If you are experiencing a period of tension and stress, or simply if you are sensitive to seasonal changes, it is easy to suffer from sleep disorders. Not being able to sleep the canonical 8 hours can have serious consequences in everyday life: in the long run it can lead to poor performance at work, health problems such as risk of diabetes and heart disease, difficulty concentrating and memorization.
How do you fall asleep quickly? Let’s find out the essential moves to be made to favor this process: these are tricks that concern the environment in which you sleep, relaxation techniques and small tricks in your lifestyle. Ready to start? You don’t want to spend the rest of your days reduced like this baby here …
1. Improve the environment in which you sleep!
The first move to be able to fall asleep quickly is to create a comfortable and suitable environment for rest. The ideal, if you have the possibility, is to not use the bedroom for another purpose than to sleep. In this way, your brain will automatically link entry into that room to sleep activity, facilitating sleep.
To be able to fall asleep quickly, you will have to seek the maximum of darkness and silence. When you feel like it’s time to sleep, turn off the chandelier and any other light in the room, even if it’s small: it could still cause you discomfort. If you want to read, get a small book lamp instead of using the bedside light, better if it is a warm light: the cold and blue lights are the worst to fall asleep! Attention, therefore, also to the lights of the screens, tablet and mobile in the first place: their light halves the production of melatonin and creates further difficulties in falling asleep! There are specific apps that can help you eliminate or adjust the blue light on the screen of your smartphone, reactivating it in the morning. If I could then an eliminate all electronic instruments from the room, all the better!
Even the alarm light can disturb your sleep: change the intensity or put it in a position that doesn’t disturb you. Continuously checking the time, especially if you struggle to sleep, can only be counter-productive! Your nervous system will increase your stress level if you keep turning to watch it … hide it directly and it will help you calm down!
Even the noises, as we have said, should be eliminated as much as possible. It therefore removes noisy watches, ask your eventual roommates to keep the TV volume low … take, in short, all the possible precautions to guarantee the maximum of silence. The only noises that could be useful are the so-called white noises, able to ward off the annoying ones that come, for example, from traffic on the street: you might consider buying a CD or a special player, but avoid listening with the headphones.
The climate of the room is just as important: to be able to fall asleep quickly, the thermostat should be set to obtain a temperature between 15.5 and 21 degrees. Better, therefore, that the room is colder during the night, but not so much as to make you shudder!
Finally, it is also important to have a comfortable bed: buy a mattress neither too hard nor too soft and new and not rough sheets, with a high number of threads. Try to sleep on your back or side, the best positions for your spine: to maintain them you can help with the cushions, for example by holding one between your knees. These positions ensure good breathing, essential for falling asleep quickly.
2. Use relaxation techniques!
How to fall asleep quickly if not reaching a state of total relaxation? If thoughts, anxieties and worries keep you awake, the best way to fall asleep is to use appropriate relaxation techniques. One of the most popular is the one certified by the American army, used by the Marines and disclosed by the athletic trainer Lloyd Bud Winter.
This technique promises to make you fall asleep in exactly two minutes. How does it work? First of all you need to relax the muscles of the face, including tongue and eye muscles. Slide your shoulders down and relax your arms. Exhale and relax your chest, then your legs, starting from the thighs and descending towards the calves. At that point, you also have to relax your mind: to do it, think of a relaxing image (do you lie on a white beach by the ocean? In a soft velvet bed?) And concentrate on it, or repeat to yourself for about 10 seconds the phrase “don’t think”. It’s not easy, but you can succeed!
Another relaxation technique is to focus on the breath, breathing slowly and deeply. Inhale mentally counting up to four, then hold your breath counting to seven and exhale counting to eight. Repeat several times and you will feel your whole body relax and your heart slow down!
If these relaxation techniques do not work, do not stay in bed with the result of getting nervous and making the situation worse, but try relaxing activities. You can, for example, try to read. Reading takes away negative thoughts and reduces stress. You could, otherwise, try to write a diary, throwing down what worries you and, in this way, freeing yourself of it in part and downloading some negativity. Finally, try to give yourself a nice hot bath: there is nothing more relaxing! But pay attention to the temperature: it must be around 38 degrees.
4. Change your lifestyle!
Your lifestyle strongly affects your quality of sleep. To be able to fall asleep quickly, you should make improvements in your daily life, starting from the diet to get to many small habits harmful to sleep.
First of all, try to have rhythms as regular as possible. If you go to sleep and you wake up more or less at the same time, you will help your body memorize those “appointments”, with the consequence of helping sleep.
Try to anticipate your dinner schedule and consume a light meal on this occasion. You have to go to bed without having the feeling of being full, but not even hungry. A heavy meal can cause glycemic peaks and a difficult digestion certainly does not induce sleep … The ideal would be to have dinner three hours before going to bed, avoiding heavy and spicy foods.
A hot drink can be of great help to help you sleep: try a nice valerian or chamomile tea. They are particularly suitable plants to guarantee relaxation. Instead, avoid drinks that contain caffeine. Be careful, however, not to drink too much before going to bed: you could then feel the need to go to the bathroom during the night, breaking the painfully conquered sleep …
Valerian and chamomile can also be taken in the form of supplements. There are several natural ones that can help you fall asleep quickly without having to resort to medicines and medicines. You can also try melatonin, also under the advice and medical prescription, an equally natural substance that promotes sleep.
Avoid going to the gym or doing physical activity in the last hours of the day. Before going to bed, it is important that your body can seek a natural rest. Sport increases body temperature, accelerates the heartbeat and stimulates the release of substances that prevent falling asleep!
If after trying them all you realize that the problem persists and that it could be a real insomnia, resulting in chronic fatigue , contact a trusted doctor and have him recommend the most appropriate therapy, possibly pharmacological, but without making your own. Do not mess with sleep!