• How fall asleep faster

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    Falling asleep quickly can be enhanced by several strategies:

    1. Wind Down Routine: Having a wind down routine is crucial. Sleep isn't an on-off switch; instead, it's like gradually landing a plane. Engage in relaxing activities you enjoy before bed, such as listening to a podcast, reading, meditating, or doing light stretching. This helps in gradually decelerating your mind and body towards sleep 1.

    2. Temperature Control: Lower your core body temperature before sleep. Aim to keep your sleeping environment around 67°F (about 19°C). A method to expedite this cooling process is by taking a hot bath or shower before bed, which triggers the body to cool down afterward, aiding sleep onset 2.

    3. Disengage Mind: Methods like meditation, yoga nidra, or guided body scans can help relax the mind and dissociate from stress. These practices activate the calming parasympathetic nervous system 3.

    4. Avoiding Sleep Disruptors: Minimize caffeine and alcohol intake, especially before bed. Also, if you can't sleep after 20-25 minutes, get up and do something relaxing in dim light rather than staying in bed awake, to help your brain reassociate bed with sleep, not wakefulness 4.

    With consistency, these strategies can greatly improve how quickly you fall asleep and the quality of your sleep overall.

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