20 ways to fall asleep faster

Are you struggling to fall asleep at night? This condition is called sleeping difficulty. While it is hardly a medical condition, sleep difficulty may affect your mental and physical health as well as trouble concentrating and recurrent headaches.

Ideally, you must have at least eight hours of uninterrupted sleep every night to feel refreshed and rested the following day.

Symptoms of sleeping difficulty may be frequent headaches, difficulty concentrating during the day, irritability, waking up early than usual, daytime fatigue, waking up several times during the night, or taking longer than usual to fall asleep.

A good night of sleep can have tremendous benefits in our health. Mentally, it can boost our concentration levels and improve memory while physically, it can reduce inflammation, help us live longer, and allow us to have a healthy weight.

If for whatever reasons you struggle to fall asleep, don’t worry. Today I am going to share with you 20 easy ways to fall asleep within seconds of jumping into bed.

20 Tricks to Fall Asleep Fast

1.Breathe with your mind

Our autonomic nervous system regulates the heart rate, motivation, muscle tension, as well as all relaxation or excitement functions. This part of the brain can be affected by breathing patterns. Quick, shallow breaths can generate a sense of anxiety, while deep, slow breaths can create a sense of calmness.

2.Trick your brain

Studies have shown that reverse psychology can also help you sleep faster. Try to intentionally not to try falling asleep while you are in bed. You will find that you fall asleep without even knowing. So, trick your mind by telling it you are not trying to go to sleep.

3.Have a comfy bed

Having a comfortable bed makes a massive difference in sleep quality. Everyone is different so you should look at all the mattress in a box companies and decide which bed is right for you.

4.Eat carbs before bedtime

Certain research found that eating carbs four hours before going to bed can help you fall asleep faster. Make sure to eat simple carbs that are easy to digest, such as white rice, potatoes, and bread.

5.Cool your bedroom

Ever notice how easy it is to take a nap in a cold classroom? As it turns out, the cool temperature can lead to deeper sleep. Cold room plus warm blankets equal falling asleep faster.

6.Take a hot shower/ bath before bed

Warm shower or bath will relax your muscles and help you fall asleep faster. Additionally, warming your body before moving into a cooler room will enable your body temperature to fall rapidly. And a drop in body temperature makes you fall asleep.

7.Dip your face in cold water

This move will reset your nervous system and make you relax before bed. Submerging your face in icy water triggers an involuntary movement known as Mammalian Dive Reflex, which will reduce your heart rate and blood pressure to calm your nervous system, thus getting you into a relaxed state.

8.Try chamomile

Chamomile has been used for ages to calm nerves as well as gently helping sleep. Drink a couple of cups of this tea before your bedtime and see yourself fall asleep faster.

9.Drink sage

Sage is a kitchen herb that is usually used to stop night sweats, which is one of the factors that can keep you awake. Stir 4 heaping teaspoons of dried sage in a cup of hot water and tightly cover it for 4 hours. Drain and reheat whenever you are ready to take a sip.

10.Steep lemon oil

This herb has also been used for generations to help people sleep. It has chemicals known as terpenes which are known for their soothing and sedative qualities.

11.Try normal tea

Tea has low amounts of caffeine as well as substances that may allow you to relax. Try green or black tea before bed.

12.Regulate your caffeine consumption

Estrogen can delay the metabolism of caffeine, so for a lady, time your caffeine consumption around your menstrual cycle.

13.Try valerian

Valerian is a herb that has been used as natural sleep soother around the world for quite some time. It has a compound known as valepotriates, which can stimulate the body’s natural relaxation system.

14.Drink responsibly

This is an old age slogan that can also help you fall asleep faster. Make sure you don’t drink alcohol 3 hours to bed.

15.Reduce your calories

Shedding weight can help you rest easy, which means falling asleep faster. Research shows that people with sleep apnea experience few signs after cutting down some calories.

16.Limit liquids intake before bed

Drinking liquids before bed will mean midnight bathroom trips.

17.Consume magnesium

Magnesium helps the body create serotonin, which enhances the production of melatonin, the chemical in the brain that sets the sleeping time.

18.Keep off spicy food

If you want to fall asleep faster, avoid spicy foods before bed. This is because they usually raise body temperature, which may prevent you from sleeping.

19.Eat a lot of seafood

Dining in fish-based meals can help you fall asleep easily. Include tuna, cod, snapper, halibut, and shrimp, which contain high levels of tryptophan, a sleep-inducing compound.

20.Eat some cherries

Eating cherries in the evening can also help you fall asleep faster. Cherries have been found to contain melatonin, the hormone that is produced by the body to regulate your sleep pattern.