There are many different ways to fall asleep. But learning how to fall asleep in 5 minutes or less is an art in itself.
Some people find it easier to fall asleep by reading a book or listening to music, while others prefer counting sheep.
On the other hand, some people have a hard time falling asleep because of anxiety or fear, or a number of other reasons.
If you’re one of those people who has trouble falling asleep, the following six tips should help you on your way to blissful sleep.
1. Avoid screen time before bed
Screen-based devices such as phones, computers and tablets can emit blue light.
And this can disrupt your internal clock and prevent you from falling asleep on time and thus getting a good night’s sleep.
If you’re worried about screens keeping you up at night or have trouble falling asleep, try limiting your screen time.
Or at least put your phone on airplane mode.
Let the day go when it’s bedtime!
2. Get moving during the day
Sleep is important to your health, but Exercise and sunlight throughout the day are also crucial.
You don’t necessarily have to go to the gym or jog outside, but just try to get up and move for 10-15 minutes every few hours to get your blood flowing.
Exercise can also improve the quality and quantity of sleep.
Better yet, regular exercise reduces stress and is a natural mood enhancer.
And if you exercise, try outdoors: getting at least 20 minutes of sunlight in the morning or midday helps regulate your body’s natural circadian rhythm.
3. Keep a sleep diary
It’s always good to keep a sleep diary because it will help you track your sleep rhythm.
It will help you too a more accurate assessment of how well you sleep.
It’s also important to write down what time you go to bed, how many times you wake up each night and how often you get sleep every night.
4. Slow Down
Learning to slow down and balance the impact of our external environment on our body clock is a key to good sleep.
5. Keep your bedroom cool, dark and quiet.
We all know that our bedroom is the most important place to sleep. So keep your bedroom cool, dark and quiet.
The temperature in your room should ideally be between 15 and 19 degrees Celsius.
Darkness and silence can help you fall asleep faster and stay asleep longer.
6. Create a Relaxing Bedtime Routine
Perhaps the safest way to do this involves things like reading or listening to soothing music.
Start by relaxing your body. Take a few deep breaths and focus on your breathing.
Remember to keep your eyes closed and try to relax your muscles.
If you find yourself that you’re thinking about something other than sleep, try it Don’t worry too much: just tell yourself you’ll think about it tomorrow and then relax.
Bottom line: find out how to fall asleep in 5 minutes is a valuable life skill aid
Sleeping well can be hard. The food we eat, the environment we sleep in (e.g. too hot, too cold) and the things we do before bed all have an impact on the quality of our sleep.
To combat these external factors, it is important to learn how to slow down our internal clock and align it with our external environment.
Extra: Sleep resources from academic studies and other research
- Six simple tips for better sleep from the Mayo Clinic.
- Other great tips from the Sleep Foundation (e.g. set up your bedroom for optimal sleep).
- Healthline has its own list of 17 sleep tips (take it easy on your nap!)
- The Centers for Disease Control and Prevention emphasizes the benefits of a consistent routine.
- The UK NHS also has suggestions such as don’t be too hard on yourself while you’re awake.
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