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Falling asleep quickly can be a challenge for many adults, with nearly three quarters of adults in the UK not getting between seven to nine hours of sleep per night.
However, there are some simple and effective methods that can help you fall asleep within minutes. In this article, we’ll discuss five tips for falling asleep in under 15 minutes.
Create an Ideal Sleep Environment
Setting up the right environment plays an essential role in preparing you for a good night’s sleep.
This includes maintaining a comfortable room temperature, using dark curtains to block out any external light, and reducing noises that may disturb your sleep.
Here are some ways to create the perfect sleep environment:
- Adjust the thermostat to maintain a cool room temperature of around 18-20°C (65-68°F).
- Use blackout curtains or a sleep mask to block out any external light sources.
- Incorporate white noise machines or fans to drown out any disturbing sounds.
Establish a Relaxing Bedtime Routine
A consistent and relaxing pre-sleep routine will signal to your body that it’s time to unwind and prepare for sleep.
Some bedtime relaxation techniques include reading a book, taking a warm bath, practicing meditation, or engaging in deep-breathing exercises.
Stick to these activities consistently, and your brain will associate them with sleep, making it easier to drift off.
Try The 4-7-8 Breathing Technique
One particularly effective breathing exercise is the 4-7-8 technique, a practice that focuses on controlling breath to induce relaxation. To perform the 4-7-8 technique, follow these steps:
- Inhale slowly through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth for a count of eight.
- Repeat the cycle three more times.
Avoid Screens Before Bed
The blue light emitted from devices like smartphones, tablets, and laptops can interfere with our natural sleep cycles.
This is because blue light suppresses the production of melatonin, the hormone responsible for regulating sleep.
Ideally, you should avoid screens at least one hour before bedtime. Instead, opt for activities or hobbies that don’t involve a screen, such as reading a physical book, journaling, or playing an instrument.
Limit Stimulants Before Bedtime
Stimulants like caffeine and nicotine can have detrimental effects on your ability to fall asleep.
Consume caffeinated beverages sparingly in the late afternoon and evening, as their stimulating effects can take hours to wear off.
In addition to stimulants, consuming large meals close to bedtime can also disrupt your sleep by causing discomfort or indigestion.
To ensure optimal sleep quality, avoid heavy meals within two hours of your bedtime.
Experiment With Sleep Techniques Like The Military Sleep Method
Developed by the US army, the military sleep method claims to help people fall asleep in just two minutes.
It uses relaxation techniques that target different parts of the body combined with visualization exercises. Follow these steps below to try the military sleep method:
- Relax your entire face, including your tongue, jaw, and eye muscles.
- Work your way down and release tension in your shoulders, then arms.
- Breathe out, relax your chest first, followed by your legs, starting from the thighs working towards your feet.
- For 10 seconds, clear your mind. Focus on a relaxing visual—imagine lying down on a hammock or simply visualize a black screen before your eyes.
Falling asleep within 15 minutes may seem like an unachievable task for many, but with consistency and practice, these tips can offer promising results.
Creating an ideal sleep environment, establishing a relaxing bedtime routine, avoiding screens, limiting stimulants, and incorporating sleep techniques like the military sleep method are essential steps to improve your sleep quality and overall well-being.
