Insomnia is the most standard sleep disorder, with up to 30% of adults reporting short-term sleep problems. But if you’ve been up at night wondering how to fall asleep fast, it might impact you even more than you are aware. Failing to fall asleep isn’t only frustrating — the anxiety from not being able to sleep can makecause it even harder to fall asleep in the future. So how can you stop this domino effect to catch some sleepzzzs successfully?
1. Try The Military MethodThe military method is a process that concentrates on muscle relaxation, breathing, and mental visualization. Here’s how to fall asleep fast with the military method.
- Lay down on your bed.
- Starting with your face, tense your muscles and then relax them as you take deep, soothing breaths.
- Repeat this method down your body until you feel at ease.
- Vacate your mind. Then, picture a comfortable scenario like peacefully lying in a canoe on a calm lake or gently rocking back and forth in a totally dark room.
- If this doesn’t work, repeat “don’t think” to yourself for 10 seconds and try once more.
2. Try to Stay AwakeAn incredible strategy for falling asleep fast is attempting to stay awake. An unexpected all-nighter isn’t perfect, but lying awake worrying about your sleep won’t make you sleepier. It sounds counterintuitive, but staying awake can reduce your anxiety about attempting to fall asleep.
- Try not to check your phone or turn on any bright lights when trying this. Instead, try:
- Drinking water
- Reading a book using ambient lighting
- Trying to keep your eyes open (in your dark bedroom)
3. Turn Down Your TechWith the plurality of modern technology, surfing the internet before bed is more of a conveyed than a question. While it can be hard to turn off your tech, looking at your screen before bed can negatively affect your sleep quality. Many devices emit a blue light that emulates sunlight — it can do more harm than good when trying to hit the hay. If you cannot fully part with your devices for an hour before bed, try turning down your tech instead. Try decreasing screen time by:
- Listening to music
- Tuning into a calming podcast
- Playing an audiobook
4. Don’t Worry If You Don’t Fall Asleep Instantly.Is it even feasible to fall asleep in five minutes? Many people make the mistake of attempting to fall asleep almost immediately, but going from wide awake to sleeping isn’t always like turning off a switch. Instead, start to wind down around an hour before bedtime. Gradually set up a sleep-friendly atmosphere in your bedroom by:
- Darkening your lights
- Calming your body
- Declining bedroom temperature
- Playing ambient noise
5. Try Autogenic TrainingAutogenic training is a relaxation method created by Johannes Heinrich Schultz, a German psychiatrist. Based on the regulations of hypnosis, autogenic training utilises a series of statements to make a calming effect. Here’s how to fall asleep fast with autogenic training:
- Lay down and emphasise your breath, saying to yourself, “I am completely calm.”
- Bring your stress to your arms and repeat, “My arms are very heavy,” then, “I am completely calm,” at least six times.
- Repeat this mantra for other body parts, such as your legs, abdomen, forehead, and heart.
- Once you feel comfortable, start to turn your attention to your entire body, where you should feel comfortable and warm.
- Repeat the above steps until you’re ready, at which point you can open your eyes (if you haven’t yet fallen asleep) and enjoy the state of calm.