Fall Asleep Quickly: 8 Useful Tips For Falling Asleep Quickly Reviewed

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You lie in bed for 30 – 60 minutes with your eyes open and can’t fall asleep? Then you should get to the bottom of the cause, because in the long run your body can be damaged.

Special breathing techniques have been developed to help you fall asleep. Also, not having to check Instagram and Facebook messages at night can help you sleep better and faster.

Now you want to know what causes and symptoms are underlying insomnia? And how you can fall asleep faster again? Then you are exactly right here with us in this guide.

The most important facts in brief

  • Problems falling asleep can be the cause of allergies or the use of electronic devices in the bedroom. Consumption of alcohol or caffeine in the late afternoon hours can also contribute to sleep problems.
  • The 4-7-8 breathing technique helps you fall asleep extremely quickly within one minute through targeted breathing exercises. However, this only works if you use it regularly.
  • Furthermore, you can accelerate your speed of falling asleep within two minutes using military technology. This is successfully used for soldiers with sleep problems due to experiences or overtiredness.

What is sleep?

Sleep is one of the most human things there is. We need to sleep so that the body can recover and recharge its energy for the next day. During sleep the impressions of the whole day are also processed in the subconscious.

Sleep deprivation noticeably restricts the quality of life and can lead to illness and, in extreme cases, death.

Sleep is usually taken for granted until sleep disorders occur. Afterwards we become aware of how important this is for our overall physical well-being.

Backgrounds: What you should know about falling asleep fast

If you cannot fall asleep quickly, you can use your eyes optimally as sleep assistants.

With a lot of practice and regular exercises you can fall asleep within one or two minutes. The 4-7-8 breathing technique, but also the military technique will help you.

What are the possible causes of problems falling asleep?

Problems falling asleep can have various reasons. Starting with the consumption of energy drinks, over too much stress, up to organ problems.
The following table should list the reasons and causes that can make it difficult for you to fall asleep:

How can you fall asleep quickly if you are not tired?

Everyone knows these nights when you are simply not tired enough to fall asleep quickly. However, there are techniques that can help you to sleep anyway.
You can use your eyes as sleep assistants:

Lie down in bed.
Blink a few times in quick succession.
Now open your eyes for a fraction of a second.
Repeat this process until you get tired.

Another task would be to try to see with closed eyes. This task is impossible, but exactly this impossibility requires such a high level of concentration that your body becomes incredibly tired.

You can also use your own imagination to help you fall asleep. Imagine things from everyday life like books or cars and refine the details bit by bit.

By visualizing the many details, your subconscious becomes tired from overexertion.

Is it possible to fall asleep at the touch of a button?

It is not possible to fall asleep at the push of a button without practice. If you have a healthy sleep rhythm and can fall asleep normally without problems, it is usually 15 minutes from the time you lie down until you actually fall asleep.

On physically demanding days you will probably fall asleep faster. If you had a lot of stress during the day, it will keep you awake a few minutes longer than the original 15.

With a lot of practice, you can fall asleep after less than a minute with the 4-7-8 breathing technique. You can learn more about this in the trivia.

What to do to fall asleep quickly: 8 tips that work

Before you go to bed, it’s important that you stop using your phone while watching the last Netflix episode of your favorite season. All of this can seriously affect your speed to sleep.

Drink a chamomile tea before the night’s rest, for example, to calm your nerves.

Smartphone, tablet and co. avoid

Especially important for falling asleep quickly is that you avoid using your mobile phone, tablet or PC before falling asleep. It is best to store it outside your bedroom and not next to your bed at the bedside table.

Because electronic devices emit blue light, your sleep quality is massively affected. The blue light makes your body and subconscious think it is daytime.

The production of the important sleep hormone melatonin is thus reduced and you cannot fall asleep for a long time.

Reading on the e-reader is also one of those activities that you should avoid before going to bed.

How you fall asleep so quickly:

    The most effective way to do this is to ban any kind of electronic devices from the bedroom.
    Do not check messages etc. an hour before going to bed.
    If you can’t do without your mobile phone before going to bed, special glasses with amber lenses can help. With glasses with blue light protection, your retina does not absorb the light.

avoid alcohol

You should avoid caffeine and alcohol right before going to bed. Stress can also cause you to fall asleep badly and slowly.

You might think that a glass of red wine at dinner makes you sleep better. Alcohol, however, has the opposite effect, as the sleeping phases are confused.

You wake up the next day devastated and sleepless.

How you fall asleep so quickly:

    Drink almond milk or cow’s milk with a little honey. The calcium contained in the milk stimulates the production of melatonin and thus lets you fall asleep faster.
    Use chamomile tea instead of alcohol, this drink has a calming effect on the nervous system due to the ingredient apigenin.

Mentale Entgiftung

Most often, looking at the new Netflix sequence is combined with checking Instagram posts. However, this is counterproductive before you fall asleep, as your brain can hardly switch off.

You’re constantly thinking about how the next episode will continue or what’s being published on Facebook or Instagram.

Your subconscious can hardly come to rest and sinks into thoughts. The fear of missing something makes you totally nervous and won’t let you fall asleep.

How you fall asleep so quickly:

    Don’t live in the world of social media, but move to fresh air and participate in normal life.
    Get to know people without a photo shop and give your phone away when meeting friends.

Meditate, avoid hypnosis and stress

If you have removed your smartphone and other electronic devices from your bedroom, you should fall asleep quickly without worrying.

Do not stress yourself for some time before going to bed, because otherwise you will be too agitated and your subconscious cannot come to rest.

Don’t think about what you have to do tomorrow, which answer would have been more appropriate in today’s fight with your best friend, or in how many hours your alarm clock will ring.

If you have more serious insomnia and problems falling asleep, hypnosis from a specialist can also help you. This involves accessing your subconscious and treating the roots and causes of your problem rather than the symptoms.

Hypnosis therapies can help you with a long-term elimination of sleep problems.

How you fall asleep so quickly:

    You can meditate before bedtime. Meditation exercises are easy to do yourself and can be learned via YouTube for example.
    Quiet songs have a similar calming effect on you. You can listen to soft music with headphones to fall asleep.
    Write down on a pad all the things you need to do the next day. This way you won’t have to remember or worry about anything overnight.

Here you will find a meditation video for faster falling asleep:

Avoid caffeine

Not everyone is affected by caffeine in the evening, which has a bad effect on the quality of sleep. However, many people should stop drinking caffeinated beverages such as coffee, cola or Red Bull after 3:00 p.m., as they keep them awake.

You can test for yourself whether or not your body is sensitive to caffeine due to a genetic predisposition.

Simply do not drink any of these drinks for a long time after 15:00 and observe how this affects your sleep.

How you fall asleep so quickly:

    Instead of coffee or cola, drink water, herbal teas or milk.

Home remedies and medicines

Take melatonin, which is naturally produced in the body and released in large quantities into the bloodstream at night. By taking this supplement, you increase the level of melatonin in your blood.

Note: Taking melatonin over a period of several weeks is safe. However, the safety of taking it over a longer period has not been confirmed. Please consult your doctor.

Another food supplement is valerian. Due to the slightly calming effect of the remedy you can fall asleep faster and better.

However, check with your doctor before taking this medicine.

As a home remedy you can take warm drinks before going to sleep, such as camomile tea (other herbal teas are also possible) or milk with a little honey. The glass of warm milk can help your body produce melatonin.

Optimal temperature

It is important that it has the optimal temperature in the bedroom. It should be neither too hot in summer nor too cold in winter.

Everybody knows this situation: You have almost fallen asleep, but suddenly you are too cold or hot. Now you have to get up again to turn your radiator up or down. Then you are wide awake again.

The optimal temperature in the bedroom should be between 16 and 20°C.

How you fall asleep so quickly:

    Get yourself heating thermostats with automatic temperature control. You no longer have to worry about the right heat or cold.
    Equip your bedroom with a climate control system for the summer months. You can also tilt your bedroom window or open the balcony door if necessary.
    For the winter months it would be advisable to buy a blanket that can be heated with electricity.
    In the summer time it is better for couples to use separate blankets for sleeping. It gets too hot in one blanket and you will not be able to sleep optimally.

Cozy bedrooms

You should be aware that the appearance of your bedroom will carry over into your dreams. Cleanliness, tidiness and an attractive room design with a beautiful wall colour are decisive factors for the quality of sleep.

Stacked baskets filled with dirty laundry, an open box, the untidy desk with office clutter and the dusty nightstand will not contribute to a good feeling in your bedroom.

How you fall asleep so quickly:

    Put your clean laundry in the box and close the box door.
    The dirty laundry is best collected in the laundry basket in the laundry room. You can still work on them the following day.
    Put your office supplies and books neatly on a shelf.
    Vacuum the floor and remove cobwebs or dust with a duster.
    Finally, you can paint the wall of a room in your bedroom in the colours that suit you best.

Trivia: What else you should know about fast asleep

How can children and babies fall asleep faster?

Here we have the best sleep tips for your baby or toddler:

  • Tip 1: Calming through movement lets your child fall asleep faster. You can rock your baby slowly in a baby hammock or cradle or carry him or her on your arm.
  • Tip 2: Especially hectic babies who wave their arms and legs can be calmer if they are wrapped in a towel.
  • Tip 3: Some babies and children can sleep very well with background noise. Be it the noise of a vacuum cleaner, a washing machine in the spin cycle, a hairdryer or a humming – all these noises can help as long as they are even.
  • Tip 4: You can also soothe your child with feasting towels and dummies.
  • Tip 5: If your child’s day goes quietly, this is also the case in the evening. Therefore, it is suitable for your child to take a nap during the day.
  • Tip 6: The proximity of the parents calms the baby. Therefore, don’t let your baby sleep alone, but either use an extra bed, a bassinet right next to the double bed or generally let your child sleep in the family bed.

What is the 4-7-8 breathing technique about?

Through targeted and conscious breathing you can accelerate the process of falling asleep quickly. The 4-7-8 breathing technique helps you to relax quickly.

The 4-7-8 breathing technique is based on keeping a certain rhythm while breathing. With practice, you can fall asleep in less than a minute. It is especially important that you use the technique regularly.

Note: The advantage of this breathing technique is that stress and thoughts disappear within a very short time.

With the following instructions and lots of practice, this technique will help you fall asleep:

  • Take a deep breath through your nose and count to four.
  • Now hold your breath and count to seven.
  • Count to eight while exhaling strongly through your mouth.

In the following video you will learn more interesting facts and the correct execution of the 4-7-8 breathing technique:

Not only can you use this breathing technique to fall asleep quickly, but it can also help you to relax in stressful situations.

How can you fall asleep quickly in the heat?

If it is particularly hot at night and you don’t have air conditioning in your bedroom, you should take special care to drink plenty of fluids – about 1-2 glasses before going to bed.

A loss of fluid during the night through sweating leads to restless sleep. You wake up several times unnecessarily and do not enter the deep sleep phase.

In addition, heat always flows upwards, so try to sleep as deeply as possible. In extreme heat, move your sleeping place to the living room or even the basement.

Furthermore, ice socks can also help. To do this, place a pair of thinner socks in the freezer. You can then put them on at night to help you fall asleep.

What techniques does the military use for fast asleep?

The military technique is an extremely effective technique that helps you fall asleep. Because soldiers often reach their physical and mental limits, U.S. Navy scientists have developed a method that makes fighters fall asleep within two minutes.

Lack of sleep and overtiredness can lead to fatal errors in wars. Soldiers can no longer get a good night’s sleep due to overwork or things they see.

Follow these instructions:

Conclusion

If you abstain from caffeine in the form of coffee, cola, energy drinks etc. after 15:00 you can speed up the process of falling asleep.

Avoiding meals that are either heavy in the stomach or taken shortly before going to bed can also help you fall asleep.

Directly before sleeping you should refrain from training in any form, because your body is too agitated and full of energy. You cannot fall asleep quickly.

Turn off the TV and leave your phone outside the bedroom door. The blue light from these devices will not disturb your sleep. Yoga exercises also help you to improve the quality of your sleep.

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