7 Proven Habits to Fall Asleep Faster

You turn off the light and then try to sleep, and then after a while you check the time. You have been lying on the bed for the last 3 hours. This puts you in more tension and because of this, you get sleep even later. If all this sounds familiar to you, then this is for you.

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Because we have compiled the best advice and practices that can make you sleep within minutes. And yes, what should be done before going to bed? Along with that, we will also tell you a technique that the US Navy allegedly used to sleep in just 2 minutes. When you are lying on the bed staring at your room. So let's start. Seven things you should do before sleeping.

Number One

Sleep in a cold environment. Your thermal environment, especially around the head and body, is the most underrated factor of sleep. Overly warm blankets, heavy pajamas, or just a hot room—all these reduce both slow-wave sleep and REM sleep. For sleep to even start, your body has to become 2.3° Fahrenheit or approx 1.5° Celsius cold. Therefore, a cold room actually helps in dropping the body temperature quickly. It might feel shocking, but the ideal room temperature is considered to be around 65° Fahrenheit or 18.3° Celsius.

Number Two

Take a hot shower or bath before bed. It feels like a warm feeling will bring sleep, right? But the truth is a bit opposite. When you come in contact with heat, the body cannot hold the heat and blood comes to the skin surface. That is why the skin becomes red. As soon as you step out, that heat is released into the environment and the core body temperature drops rapidly. The brain gets the signal: Okay, it is time to sleep.

Number Three

Remove the clock. Calculating how much sleep has not happened yet by looking at the time is not helpful at all. On the contrary, it increases stress and anxiety. Studies show that time monitoring has a direct link with stress and wakefulness.

Number Four

Avoid caffeine and nicotine late. Coffee, cola, some teas, and yes, chocolate too can stay in the system for up to 8 hours. Nicotine is a stimulant anyway. Therefore, avoid it late. And do not eat heavy food just before sleeping. An overly hungry or overly full stomach both spoil sleep.

Number Five

Exercise is fine but timing is important. Physical tiredness helps in bringing sleep. But a workout 2 to 3 hours before sleeping can wake you up even more. Therefore, earlier in the day is better. Naps are also good, but not after 3 PM, otherwise, sleep becomes difficult at night.

Number Six

Actually relax before bed. If you are wired and the brain is in "on" mode, sleep is not going to come. A relaxing activity like reading in the last one hour before bed is a perfect ritual.

Number Seven

Take sunlight during the day and keep the light low at night. Avoiding screens is important, but taking 30 minutes of natural sunlight during the day is equally necessary. This sets the body's schedule and makes you feel tired at the right time.

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Now you have done all this and still you are awake. The Navy sleep technique for sleeping in 2 minutes. This technique was designed for fighter pilots who were making mistakes due to stress and lack of sleep. After six weeks of practice, the claim is that 96% of pilots fell asleep within 2 minutes. Even while sitting.

How? Take a deep breath. Close your eyes. Focus on the face muscles. First squint, then completely relax. Then keep going down the body. Shoulders, arms, fingers, chest, legs, feet—tighten every muscle first, then relax. Then try to clear the mind. If thoughts come, let them come, let them go. If thoughts are not stopping at all, then repeat for 10 seconds: Don't think, Don't think, Don't think.

The most important tip is the habit of sleeping and waking up at the same time every day. Even on weekends. If sleep is still not coming, do not struggle while lying in bed. Get up and do some boring or relaxing work until sleep comes.

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