Late for work again? Cursing not going to sleep early yesterday? Don’t worry; we do have some tips to share on ways to fall asleep early. This will ensure that the next time you wake up; it’s not for snoozing the alarm.
You might not realize this but falling asleep and then waking up early does have its list of perks and benefits.
By the end of this article, you will have all the knowledge and tips for falling asleep early without having to worry about anything.
Tips For Falling Asleep Early
Last minute work schedules or even just deadbeat insomnia, the possibilities of lack of sleep or sleeping late can be abundant. It is completely on you to decide what can be done to aid falling asleep faster and without any kind of issues.
1. Manage the Room Temperature
If you didn’t know, our body has this mechanism where it regulates our body temperature. Scientifically termed as “Thermoregulation”, this mechanism is active when we fall asleep.
The core temperature of our body drops when we fall asleep while the temperature of the hands and feet tend to go up (R). This is what helps in maintaining proper sleep cycles.
It has been witnessed that having a room that’s too warm can often end up disrupting your peaceful sleep or prevent you from sleeping early.
The best way to fall asleep faster is to ensure that the temperature is always between 15-23 degrees centigrade (R) in the room.
2. Dim the lights
Did you have any idea about the primary hormone responsible for our sleep?
Melatonin (R) is one of the most important hormones that do control our sleep cycles and the quality of our sleep. The fact that influences this is the fact that it is photosensitive.
When it is time to go to bed, in order to make yourself fall asleep, it is necessary that you switch off the lights and refrain yourself from using electronic devices that could delay the sleep.
It is also believed that it is best to avoid being in close contact to any kind of screen or blue light devices around 2 hours before your bedtime.
3. Indulge in Some Activity
It might seem like a redundant option because who even works if they are woken up from their slumber, right?
Trust me; it is important that we engage ourselves in something that includes keeping your head and mind busy because it helps you go back to sleep easier. If required, make sure to engage in something like that of a jigsaw puzzle and there are chances you might fall back asleep.
DO NOT, and I repeat, DO NOT reach out for your phone. The blue light emitted from the device will end up suppressing the melatonin secretion, thereby ending up not letting you sleep any further.
4. Try the 4-7-8 Breathing Technique
If you didn’t know any better, breathing techniques can also make you fall asleep faster.
Out of them all, the 4-7-8 breathing technique is possibly the very best type which works wonders. It is believed to not just promote calmness in your mind but also help in relaxing the hyper excited nerves.
Wondering how to do it?
- Place the tip of your tongue behind your front teeth and exhale all the air through the mouth ONLY
- After that, close your mouth and then inhale through your nose and count till 4 while doing so
- Hold your breath and mentally count till 7 while holding it in
- Following that, open your mouth again and exhale the air completely out of the mouth, while ensuring that you count till 8
- Repeat this entire cycle for 3-4 times before bed
5. Shower at Night
If you have been having trouble falling asleep, showering at night might work magic for the same.
Many often tend to just return from a hectic day at work and try to change their clothes and sleep. Given the fact that you have been exposed to varying environmental conditions all throughout the day, it goes without saying that showering at night can be one of the best ways to fall asleep.
But, there are a few key points that one needs to keep into consideration.
Don’t shower just before going to bed because the same does end up hiking up your body temperatures and causing unnecessary disruption in the sleep. For the best impacts, shower an hour or two before to freshen up and rejuvenate yourself.
6. Practice Meditation
Yet another one of the effective ways to fall asleep is to practice mindfulness and meditation. This not just helps in boosting your mental health and bringing in peace to your mind (R), it has also been witnessed to have beneficial impacts to help you fall asleep quickly.
Not just that, meditation has also been found to have beneficial impacts in improving the melatonin (R) levels in the body which further helps you sleep better.
Practising this can actually help you sleep better and get rid of the unwanted problems associated with insomnia and lack of quality sleep.
7. CBD Oil
Yet another one of the best ways to make you sleepy is with the usage of CBD Oil.
Several studies have proven the efficacy of this specific natural oil in treating conditions associated with lack of proper sleep. It does not just help you sleep better, it has also been found to have beneficial impacts on ensuring you get quality sleep for overall better health.
Studies (R) have found that the administration of the Cannabinoid Oil impacts the endocannabinoid system in the body which further aids in
The only line of caution with this is to ensure that you have the dosage correct to avoid any kind of mishap altogether.
8. Hide the Clock Away
How often do you find yourself tossing and turning around in the bed counting sheep trying to make yourself sleepy?
Quite often, right?
Well, the most common thing that many do while doing this process is to end up turning around reaching out for the clock (R) to see what the time has been. Clock watching, as it is known scientifically, is one of the most common reasons behind insomnia.
In order for you to fall asleep faster, it is important that you hide the clock away or keep it out of your reach. The constant ticking of the clock can induce stress which is one of the factors that makes it hard to fall asleep.
9. Prevent Day Napping
Daytime napping is not something many do every now and then. For insomniacs who have a hard time falling asleep at night, they tend to engage more into daytime naps.
It is important to ensure that you avoid doing that, at least not for hours end.
Although, there have been quite some of the controversy when it came down to the talks about naps and its effects on our overall sleep. But, for the most part, it is best suggested to avoid sleeping off during the day.
Instead of longer hours of naptime, engage in shorter hours for better results.
10. Drink Warm Milk Before Bed
We often had our parents or even grandparents warming us a glass of milk when sleep didn’t come. They knew why the same is effective enough for inducing a peaceful night’s sleep.
In order to ensure that you have a peaceful night’s sleep, drink a glass of warm milk an hour or so before bed.
Milk contains α-lactalbumin which helps the amino acid tryptophan in the milk to be effectively converted into melatonin (R) which is one of the best hormones that helps induce sleep in you.
11. Sock Up Those Feetsies
As mentioned early on in the article, when you fall asleep, your core temperature drops while the hands and feet get warmer.
This is a signal that you are about to fall asleep.
In order to get an answer to how to fall asleep fast, it is best to wear socks to bed. This will help keep the feet warm and induce rapid onset of sleep. Even a study (R) has proven this for a fact.
Heat in the feet helps dilate the blood vessels which induces better dissipation of the heat through the extremities. This, in turn, results in helping bring down the core temperature effectively. This works well with the optimal levels of melatonin in the body to induce better sleep.
12. Watch Out for the Meals
Yet another factor that does play out a very crucial role in deducing how early on you fall asleep is the kind of diet you indulge yourself in before bed.
While you might think that a high carb diet might necessarily help you sleep better but that is not always the case. It might make you fall asleep faster but the quality of sleep is never the best in this.
It is always best suggested that one indulges in a high fat meal (R) because the same has been found to be beneficial to make yourself to fall asleep effectively.
Even the timing of the meal does play a crucial role and it is important to ensure that you maintain 3-4 hours of difference between your dinner and bedtime to let the meal digest properly.
13. Understand for a Fact that Your Bed is for Sleeping
It is often wrong on our part to not treat our bed as a place to just fall asleep. Laptops, workbooks and such often make their way on the bed and while that has become quite a common norm, it shouldn’t be.
In order to find ways to fall asleep, it is important to ensure that one keeps their bed clean and without any kind of clutter on it.
Quality sleep comes when you have a clean and clear bed to sleep on.
14. Dip your Face in Cold Water
Just for 30 seconds!!!
Majority of the times, it has been witnessed that the onslaught of stress in your mind can end up making you not get sleep easily.
One of the best ways to ward that problem away is to take a deep breath and submerge your face in some ice cold water for 30 seconds.
As crazy as it might sound, it does help a lot in calming down your distressed nervous system effectively.
The sudden cold shock tends to trigger a condition known as Mammalian Dive Reflex (R) which has been found beneficial in bringing down the heart rate and the blood pressure along with it as well.
15. Music helps too
It is not a myth when people say that music helps in letting you get better sleep. If you have been constantly deprived of quality sleep on a chronic basis, chances are that listening to soft melody music (R) can actually help you sleep better.
Even in a study (R) conducted with 24 adults, it was found that the impacts of the sedative music had the very best impacts on one’s sleeping cycle.
Another study (R) found that the subjects who listened to 45 minutes of peaceful music before bed had better sleep than the ones who didn’t.
16. Even Resting is Not Bad
Many people have this notion that sleep is the only way one can get proper rest and calm their body down. That is not the case. There are actually a number of ways in which one can actively do so.
For that, it is important to understand the difference between the importance of sleeping and resting. Even if you have are not sleeping well, just ensure that you have proper rest to ensure that your body is relaxed and not excited.
Even a study (R) conducted in 2008 found that people sleeping on their back and resting on your back does have similar kinds of an impact as like that of sleep as well.
17. Use Lavender Essential Oil
The lavender essential oil has calming effects on our nerves. If you have been consistently suffering from lack of sleep, the best way to combat that is by using the lavender oil.
It helps in relaxing your mind and bringing in peace which has been found beneficial for making your fall asleep faster.
Pour a few drops of the lavender essential oil into an air diffuser and switch it on. It also helps clear the air out.
18. Blink Rapidly for 10 Seconds
I don’t know how many people know this but even blinking rapidly for 10 seconds straight are one of the effective ways to fall asleep.
If you have been having a hard time falling asleep, it is always best suggested to blink rapidly for 10 seconds straight and then see if the same induces sleep or not.
It is just believed that when you do so, the eyelids do become heavier and makes it easy for yourself to fall asleep.
19. Practice Acupressure as Well
If you follow the picture above, you will find three points mentioned. These are believed to have amazing effects in inducing better sleep.
If you have been having trouble sleeping, try and press those points with your thumb to put some pressure on those points and the same might actually help you sleep better.
20. Journal Writing
The process of journaling and focusing on positive thoughts have been found to have better impacts on your sleep cycle.
Many people who are often stressed with thoughts need a healthy outlet to get everything out to be able to sleep better. In order to induce better sleep, one of the best ways to do is to fill up those ongoing thoughts and write them in a journal.
This can help you not just get rid of the negative thoughts but also keep track of your mental health as well.
There are several ways to fall asleep but it depends on what you adhere to and what kind of lifestyle you follow. It is important to have a very scheduled and managed lifestyle to ensure that you don’t fall out of the pattern you follow. It is actually very important to ensure that you give your body the 6-9 hours of sleep that it requires on a daily basis. Try these methods away!