How to Fall Asleep Fast: 5 Effective Techniques


How to Fall Asleep Fast

A few people are lucky enough to fall asleep the moment their heads hit the pillow. The rest of us, it seems, lie in bed tossing and turning. And when we have too much time to think and stress, it only adds to the problem.

We impatiently wait for that elusive slumber. We know the faster that sleep finally overcomes us, the better our tomorrows will be. Faster sleep means waking in a better mood. It also means feeling more alert, being more productive and generally a healthier tomorrow.

The good news is that faster sleep may be only a few simple adjustments away. The techniques below prepare the body and mind for bedtime. Follow them and you may find that you are able to snooze as soon as you hit the hay.


5 Techniques to Fall Asleep Fast…


1. Turn off all electronics one hour before you turn in

How to fall asleep fast: Turn off electronics one hour before bedtime

If you are basking in the glow of light emissions from electronics at bedtime, you are actually signaling your brain to stay awake. Your eyes’ photoreceptors react to these blue light emissions by suppressing the natural production of melatonin that is needed for proper sleep.

The offending devices include TVs, computers, iPads, laptops, smartphones, video games, etc. – anything that projects electronic lighting. If you do find it necessary to view a device, dim the brightness to the lowest setting possible. Reading books on paper away from your bed is a sleep preparation habit that is highly recommended.


2. Take a hot bath 30 minutes to an hour before bedtime

How to fall asleep fast: Take a hot bath before bedtimeA hot bath before bedtime hastens your journey to deep sleep. Warming up in the tub induces relaxation, allowing you to clear your stress before bedtime. Upon leaving the tub and getting ready for bed, your body temperature drops. This signals the body to prepare for sleep.

Try to spend at least 20 minutes relaxing in the hot water to get the body temperature up. Ideally, the water temp should be over 100 degrees, which is a couple of degrees above body temperature. Showers work also, although usually not as well as a bath.


3. Keep your room cool at bedtime

How to fall asleep fas: Cool your bedroom before bedtime

Cold air temperatures induce sleepiness. It also keeps you asleep and prevents night sweats. Lower your sleeping room temperature to 65 degrees, if possible.

The double whammy of entering a cool room with an elevated body temperature – especially when ready to crawl under the sheets – makes an excellent recipe for quick and deep sleep.



4. Eliminate all light in your bedroom

How to fall asleep fast: Cool your bedroom before bedtime
Total darkness is your best friend when it comes to falling asleep. Any lighting, even that from your LED bedside clock, pushes you further away from the verge of sleep. If your eyes see light, the body’s natural melatonin production is suppressed.

Turn your bedside clock away from you. Close your blinds and invest in blackout curtains if necessary. If you are prone to get up during the middle of the night, make sure that you have developed a dim lit pathway to guide you.


5. Practice the 4-7-8 breathing technique

How to fall asleep fast: Try this 4-7-8 breathing techniqueThis yoga-like breathing technique is designed to quickly relax the body and calm the mind. The 4-7-8 breathing process increases oxygenation and removes toxins as it slows the heart rate. If done right before bedtime, the soothing effect can bring sleep within moments.

A simple three step process helps you fill your lungs more completely, drives more oxygen into your bloodstream, and then expels carbon dioxide more efficiently. Here’s how it works:

1. Breathe in deeply through your nose for 4 seconds
2. Hold your breath for 7 seconds
3. Exhale through your mouth for 8 seconds

For some, this sleep technique may take some practice. Others swear by this technique and say that it has changed their lives. Even the act of concentrating on your breathing can take your mind off of everything else, and that in itself is a benefit.


For more suggestions to optimize your sleep environment, check out the tips for Sleep Hygiene.