How to Fall Asleep Faster: Proven Techniques

In order to fall asleep faster and sleep better at night you can follow techniques which promote relaxation and restful sleep. To improve sleep quality and prevent sleepiness the next day, it's important to follow habits such as having a schedule, practicing physical exercises and avoiding caffeinated drinks after 5 pm.

1. Control breathing

Deeper, longer breathing helps your body to relax and slows down your heart rate, sending a signal to the brain that it's time to slow down.

Exercise: Practice method 4-7-8, which consists of inhaling through the nose for 4 seconds, holding the breath for 7 seconds, and letting the air through the mouth for 8 seconds.

2. Relax the muscles

Stress and anxiety make muscles contract, even though we do not realise it. A great way to relax and fall asleep faster is to practice a muscle relaxation technique.

Exercise: Find a comfortable position, preferably with the belly up and arms and legs apart, and then inhale deeply. When exhaling, imagine that the muscles are loosening and relaxing. Repeat 5-10 times.

3. Distraction

An important cause of insomnia is excessive worries and thoughts, which create more anxiety and, as a consequence, alertness.

Exercise: Spend about 10 to 15 minutes doing a recap of the day or planning the next day. Imagine what you should do to have a perfect day, which will help distract your mind and calm down.

4. Listen to relaxing music

Playing relaxing music or soothing sounds can be a good alternative to help falling asleep faster.

Exercise: Download a playlist of songs to relax, soothe or meditate, which may contain quiet songs or sounds of nature. As you listen, try to apply breathing or muscle relaxation techniques.

5. Focus on something

Focusing on a goal, a place or some object, and imagining them in detail, are good ways to distract and calm your thoughts.

Exercise: Focus on a beautiful landscape, such as a beach or forest and imagine the details like the sound of water, animal noises, textures or smells.

6. Try to keep your eyes open

Sometimes the fact that you are forcing yourself to fall asleep can cause too much anxiety.

Exercise: If you can't fall asleep for a long period of time, try to keep your eyes open. If this doesn't help, get up and do some other activity instead of staying in bed.

7. Rearrange your bedroom

Anything that is bothering your body increases stress level and keeps sleep away. Proper room temperature, dimmed lights and unwanted noise elimination are essential.

• Adjust room temperature, especially if it's very hot.
• Adjust lighting by turning off bright lights. Switch on orange light 90 minutes before sleep, which stimulates melatonin production.
• Eliminate noises or use a white noise cancelling device.
• Keep your body comfortable by investing in a good mattress and pillows.
• Use a few drops of lavender essential oil on the pillow.
• Take a hot bath which helps to relax.

8. Have a hot drink

Eat a small snack or have a hot drink before bed. For example: a glass of hot milk with honey or a sweet biscuit, chamomile tea, etc. These increase the levels of tryptophan or melatonin, hormones that help regulate sleep.

There are also natural supplements such as melatonin or valerian which can help you fall asleep faster. Taking medicines such as diazepam or clonazepam is not a good idea, as they cause addiction and lead to health problems.