Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions. Here are simple ways to fall asleep as fast as possible.
1. Lower the temperature
Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up. If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–67°F (15.6–19.4°C) could help.
2. Get on a schedule
Many people find that setting a sleep schedule helps them fall asleep easier. Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night. Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule. Once your body adjusts to this schedule, it’ll be easier to fall asleep and wake up around the same time every day.
3. Practice yoga, meditation, and mindfulness
When people are stressed, they tend to have difficulty falling asleep. Yoga, meditation, and mindfulness are tools to calm the mind and relax the body. Moreover, they’ve all been shown to improve sleep. Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body.
4. Avoid looking at your clock
It’s normal to wake up in the middle of the night. However, the inability to fall back asleep can ruin a good night’s rest. People who wake up in the middle of the night often tend to watch the clock and obsess about the fact that they can’t fall back asleep. Clock-watching is common among people with insomnia. This behavior may cause anxiety about sleeplessness.
5. Avoid naps during the day
Due to poor sleep at night, people with insomnia tend to be sleepy during the day, which often leads to daytime napping. While naps of short duration have been linked to improvements in alertness and well-being, there are mixed opinions about the effects of napping on nighttime sleep. Some studies have shown that regular naps that are long (at least 2 hours), and late may lead to poor nighttime sleep quality and even sleep deprivation.