How to fall asleep fast: 24 amazing ways

Filed in: Health Conditions.

Learning to fall asleep quickly is important, especially for those who normally struggle to have a full night's rest. sleep.

What is sleep?

Sleep is one of the most important aspects of life, since this is the time when our body heals itself. If you do not sleep enough, you run a greater risk of having a nervous system disorders, coronary heart diseases diabetes, anxiety, and tall blood pressure. For most people, it takes approximately 10 to 20 minutes to fall asleep, a period known as sleep latency. However, other people can stay awake for hours, depriving themselves of the rest they need.

How to sleep fast?

The best ways to fall asleep quickly include taking showers with warm water, using several breathing Methods, read a book, and turn off all your electronic devices, among others.

Hot shower

Take a warm shower before bedtime can relax Muscles and clear your mind, which is the perfect condition to fall asleep. [1]

Refresh your room

If you keep your room relatively cool, you'll want to snuggle deeper into your blankets and pillows, which helps you feel comfortable and fall asleep.

how to fall asleep

Wear socks

Having cold feet can distract attention when you try to fall asleep, and the more you feel sick, the more likely you are to fall asleep, so be sure to put on your socks before getting into bed.

Method & 4-39-8 & # 39;

It has been shown that the 478 breathing method promotes good sleep as it increases the oxygen supply to the blood, slowing down heart rate and releasing more carbon dioxide.

Use lavender essential oil

Lavender essential oil It helps relax nerves and lowers blood pressure. This can help promote a good sleep.

Visualize your happy place

Visualizing your favorite place before sleep can calm you down, reduce anxiety and, therefore, help you induce a good and fast sleep.

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Submerge the face in cold water

Submerging the face in the cold water for 30 seconds leads to an involuntary phenomenon called mammals' diving reflex that helps to stabilize its heart rate and regulate blood pressure. This makes you sleep faster.

Limit caffeine intake

Avoid coffee Y tea In a second part of the day, like these caffeinated drinks It can keep you awake after your normal bedtime. [2]

Not electronic

Smart phones Y Computers, as well as television, can keep the brain stimulated and active, while bright lights can even trick the brain into thinking it is half the day. [3]

Sleep position

If you regularly struggle to fall asleep quickly, change your sleep position until you are completely comfortable, and then close your eyes, instead of going around and around.

Forcing yourself to stay awake

Avoid getting into your bed before you are tired enough to fall asleep, since your body will connect the physical space of the bed with sleep.

Listen to music

Relaxing music can be a wonderful way to clean your Mind the outer thoughts and prepare for the dream. [4]

Hide your watch

Watching the clock will only make you worry more about do not Sleep, which can put the dream even further out of reach. [5]

Progressive relaxation

If you progressively relax your body, starting in your toes and anklesAs you move to your knees, hips and back, by the time you reach your head, you may already be well on your way to sleep. [6]

Exercise wisely

Do not exercise too close to bedtime, as it can cause your blood to pump and keep you awake, even if it "tires" you.

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Sleeping snack

Cool foods To eat before going to bed, include herbal tea, without caffeine or a glass of warm water. Milk.

Essential oils

Soothing diffuser essential oils in you Home and bedroom can help you ease your mind and balance your hormones, preparing you for a good night's sleep. [7]

Meditation and mindfulness

If you stay awake for hours before falling asleep, try meditation, because it can help clear the mind and prevent it from accelerating with thoughts before going to sleep. [8]

Avoid naps

Sleeping during the day can get rid of your Circadian rhythms and make it more difficult To sleep at night, limit or eliminate naps during the day. [9]

Make a list of tasks

Making a list before going to bed can make you think about everything you need to do the next day, and it will also help you forget it on a piece of paper, so you can sleep peacefully.


Is regular It is known that the practice stretches the muscles and calms the mind, which is an ideal situation to sleep. [10]

Dinner by candlelight

Instead of harsh lighting at your last meal of the day, try using candles, as this can help relax the mind and eyes before bedtime.

Blow bubbles

A rather unusual approach is to make bubbles with your lips on the bed; It is believed that this repetitive and vibratory technique helps sleep.


You can teach yourself BASIC acupressure Techniques and apply them while you lie in bed to help you relax. [11]

How to fall asleep fast: 24 amazing ways, reference:

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