5 tips to sleep quickly for people who often ‘count sheep’ every night
A good night’s sleep plays an important role in our health. Quality rest can give us the energy to start a new day fresh and more productive. Here are five tips to help you fall asleep faster and improve sleep quality.
Create the ideal sleeping environment
One of the important factors for better sleep is creating a comfortable space for yourself. Start by choosing a comfortable mattress and light, airy pajamas. Avoid tight or synthetic materials that can hinder your ability to fall into a deep sleep.
Science also shows that cooler temperatures – around 25 to 27 degrees Celsius – help you sleep better. Keeping the room temperature too hot or too cold can disrupt sleep. Additionally, turning off the lights aids sleep because darkness triggers the production of melatonin, the hormone responsible for sleep. However, exposure to light can delay or stop melatonin production.
To fall asleep faster, eliminate all light sources, including blue light from your phone. If your room isn’t dark enough, consider using an eye mask.
10 second sleep method
Although this technique takes two minutes to perform, the last 10 seconds are crucial for you to fall asleep. Start by relaxing your entire face, including the muscles inside your mouth. Lower your shoulders to release tension and relax your arms to your sides. Exhale, relax your chest and relax your legs, thighs and calves.
Clear your mind by imagining a peaceful scene for 10 seconds. If that doesn’t work, repeat “don’t think” for 10 seconds. In those 10 seconds we will fall asleep.
This technique, known as the “military method,” was developed during World War II to help U.S. Navy soldiers fall asleep within 120 seconds, even after intense training or during when surrounded by noise. After six weeks of practice, this method boasts a 96% success rate, even when drinking coffee or having gunshots around.
4-7-8 breathing method
Developed by an American doctor, the 4-7-8 breathing method is based on the pranayama technique, which helps strengthen lung function.
To prepare, place and hold the tip of your tongue against the roof of your mouth, behind your two front teeth, then close your lips and inhale silently through your nose, counting to 4 in your head, holding your breath for 7 seconds. This is the most important part of the method. Continue exhaling for 8 seconds. At this point, let your lips part slightly and make a whistling sound when exhaling through your mouth. You need to complete 4 full cycles.
Progressive muscle relaxation (PMR)
Also known as deep muscle relaxation, this technique helps you fall asleep quickly by tensing and relaxing different muscle groups in your body.
Here’s how:
- Raise your eyebrows as high as possible for 5 seconds to tense your forehead muscles, then relax and feel the tension release. Wait 10 seconds.
- Smile widely to stretch your cheeks for 5 seconds, then relax and pause for 10 seconds.
- Squint your eyes tightly for 5 seconds, then relax and pause for another 10 seconds.
- Slightly tilt your head back, look at the ceiling for 5 seconds, then relax, bringing your head towards the pillow. Continue this method, moving from your triceps (biceps) to your chest, thighs and finally to your feet.
As you progress through each muscle group, focus on a feeling of relaxation and heaviness in your body, which will put you to sleep, even before you complete the exercise.
Tell yourself to stay awake
A 2021 study found that paradoxical intention (PI), a technique where you intentionally try to stay awake, can help reduce sleep anxiety and improve sleep. This method involves consciously trying to stay awake in bed, which can reduce the fear and frustration of trying to fall asleep. Interestingly, it can be more effective than traditional breathing techniques.
Alternatively, you can visualize a peaceful place and practice some breathing or relaxation techniques. If you try these methods and still have trouble sleeping, consider consulting a doctor.