How To Fall Asleep Fast and Sleep Easy

woman sleeping covered with white blanket

It is estimated that 164 million Americans have trouble sleeping. If you fall into this number, clearly you're not alone. If you struggle to fall asleep there are methods to help cure your insomnia. Below are seven methods to help you sleep easy. 

1. Cooler Spaces Help You Sleep Easy

As you fall asleep the body's temperature changes. The Core temperature decreases while the temperature of your hands and feet rise. 

If the room you're sleeping in is too warm, you may have trouble falling asleep. The ideal temperature to fall asleep is between 60-75 degrees Fahrenheit. Of course, this is personal preference and can be adjusted to fit individual needs. 

This theory can help because it helps take us back to our roots. Before television and smartphones, our ancestors would sleep in dark, cool places. Science has proven that we tend to sleep better in complete darkness and a cooler room. 

Getting rid of any distractions such as bright, artificial lights can help too. Turn the television off or remove it from your bedroom. Flip your phone over or put it on sleep mode so it doesn't disturb you. 

2. Breathing Methods Can Help You Sleep

Sometimes laying awake in bed for hours trying to fall asleep is the worst feeling ever. Your brain begins running and you start calculating how much sleep you will get if you fall asleep right at that moment.

When this brain rush starts, have you ever thought about breathing? Breathing exercises are known to help clear the mind, calm the body, and ease us into sleep. They are also one of the most popular sleep help remedies used. 

The most common breathing method is the 4-7-8 method. This exercise promotes relaxation and calmness while helping you unwind before bed. 

The pattern in which you breath helps to relax the nervous system. The method can be used anytime and anywhere when you feel anxious or stressed. 

Follow these steps to master the 4-7-8 method:

  1. Place the tip of your tongue behind the upper front teeth
  2. Exhale through your mouth. This should be a deep breath.
  3. Close your mouth and begin inhaling through your nose. Count to four as you breathe in. 
  4. Hold your breath after you've counted to four. You should hold your breath for seven seconds. 
  5. Exhale through your mouth and count to eight. Again, this should be a deep breath out. 
  6. Repeat the steps at least three times

If this doesn't help get you to sleep, try using it to clam anxieties before bed. 

3. The Right Mattress Can Help More Than You Think

Have you ever thought that the reason you're not sleeping well is your mattress? You could be right! This is the most likely answer when people want to know how to fall asleep fast.

Having the right mattress is very important to falling and staying asleep. You should make sure the bed has the right firmness for your body.

Since mattresses are not a one size fits all deal, you will have to test a few. This can be done by going to a mattress store or using a free trial via a company online. 

4. Muscle Relaxation Is One of the Keys to Sleeping

By the time you go to bed, your muscles have been working all day. They now have the day's strain on them and this could be deterring you from falling asleep.

The idea of muscle relaxation is to try and get the muscles to go to sleep by releasing their daily tension. This helps to relax the body and ease you into dreamland. 

You should lie in bed and tense your muscles. Make sure not to strain them! This will help release tension and relax the muscles. 

This movement helps promote tranquility through the body and can be used as an effective insomnia remedy. 

You can even combine the 4-7-8 method while tensing and releasing your muscles. This will unwind the body and mind at the same time.

If you have no idea where to start with muscle relaxation, start with these steps:

  1. Raise your eyebrows as far as they will go and hold for five seconds. You should feel your forehead muscles tighten.
  2. Relax your forehead and feel the tension release. Wait ten seconds. 
  3. Smile to create tension in the cheeks. Hold this for five seconds and then relax.
  4. Relax for ten seconds
  5. Squint your eyes shut and hold for five seconds. Release and relax. 
  6. Pause for another ten seconds
  7. Tilt your head back to look at the ceiling. Hold for five seconds and release. 
  8. Relax for ten seconds
  9. Move down the body, tensing muscles for five seconds and releasing. Make sure you break for ten seconds in between.
  10. If you begin to fall asleep let the wave take you, even if you aren't done with all muscles in the body.  

5. The Military Method

We all know people who serve are up at early hours in the morning. Most of them have probably fallen into the routine of bed early and rise early, but there has to be a few that have trouble sleeping.

Well, I think our hunch is right because there is a military method on how to sleep. It was created for the people who need to rise early but can't seem to go to sleep early. 

This method helps the military fall asleep in 2 minutes or less. The method became successful after people had six weeks to practice and refine it. Now it is used widely in the military world. 

Follow these steps to fall asleep:

  1. Relax all the muscles in your face. This includes relaxing your mouth muscles too. 
  2. Release tension from your shoulders by dropping them
  3. Let your hands drop to the side of your body
  4. Exhale, feeling your chest relax as you do so
  5. Clear your mind. This can be done by imaging a relaxing and calming scene.
  6. Do this for ten seconds
  7. If this doesn't help you fall asleep, repeat the words, "don't think." 
  8. Do this for ten seconds

If you're an expert at this method you should be asleep by step six. If you need some practice you should be asleep by step 8!

6. Meditation Can Help Get Your Body and Mind Ready For Sleep

We have discussed how calming the mind and body is important to falling asleep. Meditation helps in both of these areas, helping you to shut-off both the mind and body.  It is also one of the top tricks to fall asleep and used by hundreds of people worldwide. 

If you're new to meditation you can download a guided meditation app. Most apps have many meditations to choose from, some even help you to get ready for sleep.  

If your someone who wakes up in the night and cannot get back to sleep we also recommend meditation. There are guided courses to help those get back to sleep. 

Try meditating before bed. The time you meditate doesn't matter as long as your mind and body feel relaxed. 

You can even meditate in bed and let sleep take you away as you let your mind wander. 

7. CBD Is a New Remedy That Can Help

You might be asking, "If I buy CBD capsules, will they help me sleep?"

The answer to this is yes! CBD helps calm the body and mind while making you drowsy. CBD is rising in popularity as one of the things to help people sleep. 

Since hemp-derived CBD does not contain THC you don't have to worry about it getting you high or failing a drug test. Please ensure your state's laws allow CBD, even if it has no traceable THC. 

The best way to take the CBD pill is thirty minutes before bed. Our favorite way to take the sleep remedy is with a large, hot cup of tea. After taking the CBD capsule you should feel relaxed and ready for a good night's sleep. 

You can even take the CBD capsule and do a ten-minute meditation. The CBD will help relax the body as you tap into your mind. This will help you reach ultimate calmness. 

Now It's Time to Have a Great Night's Sleep

From sleeping in a cold room to meditating, we have provided you with fail-proof methods to fall asleep. Now it's your turn to choose a method and see if it works. 

Remember that not everyone is the same and one method may work for you and not your friend. 

Now it's time to get a good night's rest and sleep easy!

 

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