How to Fall Asleep Fast
If you’re struggling to fall asleep, there are a few things you can do to drift off more quickly.
First, try to relax your body and clear your mind by taking some deep breaths. Then, try some relaxation techniques like progressive muscle relaxation or guided imagery.
If you’re still having trouble, you can try some sleep hygiene tips like cutting back on caffeine, avoiding screen time before bed, and creating a relaxing bedtime routine.
Fall asleep faster tonight: Tricks that will put you to sleep in a few minutes
Are you tired and you can’t sleep? The problem may be that until recently you were looking at the phone screen, something you ate for dinner or simply anxiety. And the best and fastest way to get rid of anxiety is breathing exercises. We reveal 3 breathing techniques that will calm you down and allow you to fall asleep easier.
1) JUST SLOWLY
Focus on light breathing. Inhale deeply very slowly, then exhale slowly. Deep breathing reduces the heart rate and lowers blood pressure, which calms the whole body. Lie in bed and breathe like this for about 10 minutes, and you will soon fall asleep.
2) TECHNIQUE 4-7-8
According to Dr. Andrew Vale of the Center for Integrative Medicine in Arizona, breathing exercises for relaxation are also known as “4-7-8 exercises” and you can do them before bed. To relax, sit on the bed in a Turkish chair, press the tip of your tongue against your palate, close your mouth and inhale through your nose, counting to 4. Then hold your breath for seven seconds, then exhale to your mouth, counting to eight. Repeat this at least four times.
3) TWICE LONG EXHAUST
Many pranayama breathing techniques rely on the rule that exhaling should take twice as long as inhaling. Breathing like this relaxes the nervous system, and focusing on breathing prevents us from thinking about things that make us nervous. Lie on your back, inhale for three seconds, then exhale for six seconds and repeat until you fall asleep.
If you’re struggling with insomnia or chronic sleep problems, it’s important to talk to your doctor. They can help you identify the underlying cause and develop a treatment plan.