You may toss and turn through the night wondering when you will ever fall asleep. You keep checking the time to see how much sleep you might be lucky to get but that still keeps you up.
Many people end up being sleep deprived and it can affect your day to day functioning. Getting quality sleep is crucial for your overall health and wellness. Quality sleep is also important for recovery and rejuvenation and it helps your memory and focus.
When you don’t get a sufficient amount of sleep, it can create a rise in stress hormones in the body. Since you’re not sleeping your body assumes that some stress or trauma is happening or else you would be sleeping. This causes that release in stress hormones that over the long term can cause a lot of health problems.
Since you know how important sleep is, how can you start to fall asleep fast?
Here are 8 ways you can fall asleep fast in 5 minutes:
1. Create A Wind-down Routine
Your body responds well to consistency and for sleep, your body needs a schedule to realize sleep is about the happen. When you go to sleep and wake up, at the same time each day it helps to balance your body’s circadian rhythm. This is what can help you fall asleep fast and stay asleep.
So create a wind-down routine for each night and try to start it at the same time. It doesn’t have to be complicated, it may be taking a shower and then reading or doing light yoga and then listening to relaxing music.
Whatever schedule you come up with its important to stick with it.
2. Stop Looking At Your Clock Or Phone
Like we talked about in the beginning when you constantly look at the time it reminds you how little sleep you might get and can raise your stress levels. This makes it harder and harder to fall asleep. The awareness of the time keeps your mind too occupied and the chances of falling asleep get much less.
Stop “clock watching” to fall asleep quicker and to not give yourself anxiety about not being asleep yet.
3. Listen To Relaxing Music
Music can help you improve the quality of your sleep. It can help you fall asleep fast and help you stay asleep. Relaxing music can also help in chronic sleep issues like insomnia.
A study looked at this issue of music and sleep. It took 25 participants and had them listen to relaxing music 45 minutes before bed. The participants ended up having a more restful and deeper sleep compared to the people who didn’t listen to music.
If you’re wondering what type of music is best, its anything that makes you feel calm and relaxed. Buddhist music -which is made from different Buddhist chants – can be great for falling asleep fast too. You should be able to find them on any music streaming service or even on YouTube.
4. Turn Off Your Electronics
It’s hard to fall asleep fast if you have too many distractions around you. Notifications from your phone will keep you too alert and your changes of fall asleep in 5 minutes will be impossible.
If you’re constantly checking your phone or tablet, there is no way that your body will relax and be able to fall asleep. Even just using them while you’re in bed can make you too stimulated and your mind will continue to keep you awake when you need to be sleeping.
Try keeping your electronics in another room, or turn them off or to airplane mode when you’re about to sleep.
5. Lower Your Room Temperature
When you’re asleep, your body temperature naturally lowers. By keeping your room on the cooler side you can allow your body to get to this state quicker and be able to fall asleep fast.
If your room is too warm, it may make you drowsy but it will make it harder for you to fall asleep. You want to keep your room around 60-75℉ (15-23℃) so setting your thermostat can help
You can also leave a window open to get your room temperature lower. Your sheets should feel cool to the touch to know you’re in the right range to fall asleep in 5 minutes, or quicker.
6. Keep Your Room As Dark As Possible
Your body needs darkness to help stimulate fast sleep. Your brain produces melatonin which is involved in your circadian rhythm and helps you fall asleep fast and stay asleep. The problem is if you have too much light exposure the melatonin isn’t able to be released.
Darkness helps in the release of melatonin and your ability to fall asleep fast. So you need your room as dark as you can get it. Have all the lights turned off and you can also buy blackout curtains that will eliminate all outside light. These are helpful if you live in a bright city and they are what hotels use to make their rooms always so dark.
7. Avoid Napping During The Day
It’s tempting to have an afternoon nap but that might cause you trouble for later on in the night. If you want to fall asleep fast, you need to allow your body to become tired later in the day. If you have a nap that is too long it may wake you up more making your chances to fall asleep in 5 minutes impossible.
One study showed that among 440 college students, those who reported taking three or more naps per week, those who napped over two hours and those who napped late (between 6 and 9 p.m.) had the poorest nighttime sleep quality
If you have to nap, it’s better to keep them to 30 minutes or under but try to cut them out.
8. Exercise During The Day
What you do earlier in the day can help you fall asleep fast later that night. Exercise is important for keeping your circadian rhythm active and this allows for your natural sleep cycle to happen. When you exercise you boost your body’s levels of serotonin which can help you fall asleep faster and get better quality sleep.
If it’s possible, try to exercise early in the morning to help you fall asleep fast that night.