12 Tips That Help You Fall Asleep Quick and Sleep Sound

Are you struggling to get a good night’s sleep? Well, you are not alone. Many people worldwide deal with sleeping problems and insomnia regularly. Often falling asleep is not that simple, as stress, various thoughts or daily problems prevent you from falling asleep immediately after you place your head on the pillow. The longer it takes for you to fall asleep, the more anxious and nervous you will be, and the less sleep you will get, isn’t it? Fortunately, there are certain tips and tricks that can help you fall sleep quicker.

How to Go to Sleep?

1. Sleep in a Quiet, Cool, Comfy and Clean Room

You will probably fall asleep faster and sleep firmer if your room is dark, quiet and cool with a room temperature about 22 degrees Celsius. Also, wear soft and breathable clothes.

2. Relax Your Brain Before Sleeping

Once you lie down in bed to sleep, the only thing you need to think about is falling asleep. However, often this is not possible and we end up spending hours in bed thinking of various things besides sleeping. Relaxing techniques such as counting your breaths, contracting and relaxing muscles all over your body or visualizing something repetitive can help you fall asleep quicker.

3. Take a Bath Before Going to Bed

If you want to sleep quicker, then you should have a bath before you go to bed as it will help you feel drowsy. A warm bath, including the use of certain essential oils such as lavender oil, will make it possible for you to enjoy a good night’s sleep. This is an important way how to go to sleep.

4. Eat a Snack

A light snack can have the same effects, making you feel drowsy as well. A good snack means eating avocado, banana, lean proteins like fish or poultry, dairy or even nuts before you go to sleep. If you go to bed hungry, you will end up rolling from one side to the other and wondering if you should get up and get something to eat or not.

5. Try 4-7-8 Breathing Method for a Better Sleep

The 4-7-8 breathing method is known to help a person sleep better. For this purpose, you need to place the tip of the tongue behind the front teeth, exhaling deeply, closing the mouth, inhaling through the nose for 4 sends, holding the breath for 7 seconds and then exhaling completely through the mouth again for 8 seconds.

Even though it might sound strange, this breathing method when repeated a couple of times once you are in bed will have an impact on your sleep.

6. Turn off All Electronic Equipment Before Going to Bed

Living a life without electronic equipment such as smartphones, computers, and tablets are impossible to imagine. However, electronic equipment’s will have a negative impact when it comes to the quality of your sleep, triggering your brain to stay awake. For this purpose, it is recommended to turn off any electronic equipment about one hour before going to bed. The earlier you start relaxing, the faster you will fall asleep.

Try by reading some pages of a book, talking to your partner or even preparing things for the next morning such as your clothes that you will wear at work or the lunch you will take with. All these actions will keep you away from electronic devices, making you feel more relaxed and sleeping faster once you are in bed.

7. Listen Music for a Better Sleep

How to go to sleep? Music is great when you are having problems sleeping. Choose anything you prefer from listening to waves, wind noises, rain drops, etc., as music will help you relax and sleep faster and better.

8. Avoid Stress

Stress is known to have a great impact on your daily life, including on the sleep quality. By avoiding stress as much as possible, you can enjoy a good night’s sleep. There are various stress management techniques that can help you, such as meditation, self-hypnosis, relaxation, yoga, cognitive behavioral therapy, etc.

9. Sleep Supplements Can Help

There are certain sleep supplements that can help you sleep faster and better. As everyone is unique, one thing can work for one person, while it can have no effect at all for someone else. However, you can always give it a try.

Sleep supplements that are commonly recommended are chamomile tea, valerian, melatonin, chlorpheniramine maleate, etc.

  • If you prefer chamomile tea, make sure to brew 2 or 3 tea bags and drink it before you go to bed.
  • Valerian is a well-known herb for its relaxing properties, which will normally help you sleep faster and better.
  • Melatonin is a common sleep supplement available on the market today. A good thing is that it is non-addictive, and the human body produces it as well naturally.
  • Chlorpheniramine maleate is an antihistamine medication which causes drowsiness without having an effect on the blood pressure.

Consult your healthcare provider first if you think of using sleep supplements for your sleeping problems.

10. Challenge Yourself to Stay Awake

By challenging yourself to stay awake, your mind will rebel, so you will feel more tired quickly and fall asleep more firmly. Even though this might sound odd, it really works. How to go to sleep quicker? Try this method as it might work for you.

11. Press on Special Points in the Body

Have you heard about special pressure points that will make you fall asleep quicker? Well, there are certain points in the body which will promote a better sleep. One of these points is between the eyebrows at the top of the nose. Press it for at least 20 seconds. Release the pressure briefly and repeat it two more times.

12. Seek Professional Help

If you are having a really hard time falling asleep, perhaps it’s time to seek professional help, especially if none of the above-mentioned tips and tricks help you solve your problem. You should seek professional help in the following situations:

  • You are dealing with insomnia for weeks or months.
  • You are having difficulties staying awake the next day, especially during very important moments.
  • You are having mood swings, irritability, and stress.
  • You are unable to breathe or wake up in pain.
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