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How to Fall Asleep in 10 Minutes or Fewer
10 Premium Sleep Hacks!
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If you don’t get enough rest, you can begin to lose some of your cognitive abilities – it gets harder to remember things, it might be less easy to form coherent thoughts, and learning becomes more difficult.
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On top of that, you’re going to be fatigued – so everything you do feels like it requires ten times more effort.
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If you’re not new to the insomnia game, then you already know all of this ~ reducing sleep disturbances can help. But often, it’s easier said than done. You might be getting pretty desperate for a solution. Can you beat insomnia and fall asleep? But before you head on down to the doctor’s to seek medical help for your insomnia, try out 1 or more of these tips below.
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Here are 10 best fall-asleep hacks
that will help you sleep quickly as soon as your head hits the pillow!
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Fall Asleep in 10 Minutes or Fewer: Hack #1
Get a Good Mattress
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Another hugely underrated suggestion for people hoping to improve their sleep schedule is sleeping on a good mattress. Many people sleep on uncomfortable mattresses their whole lives without realizing that they’re doing it.
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Sleeping on an uncomfortable mattress can lead to a fitful sleep, aches and pains in the morning, and lower the quality of the sleep that you do get.
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Fall Asleep in 10 Minutes or Fewer: Hack #2
Keep Your Bedroom Dark
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This is one of the most underrated tips in the world. Your body is naturally wired to produce melatonin when the sun sets, or when it gets dark; this was a mechanism developed before the invention of the light bulb, of course, so it’ll probably take a few more million years for us to get rid of this trait.
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Melatonin is the hormone that our body produces to relax us and help us get ready to fall asleep. This means that, if you keep the lights blasting in your room up until the very minute you go to bed, your body isn’t going to be primed for sleeping.
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Of course, it’s not practical for everyone to turn the lights right off before bed. A better idea is to just dim them, so you can still see. This can trick your body’s circadian rhythm (your biological clock) into thinking it’s sunset so you begin producing melatonin.
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Fall Asleep in 10 Minutes or Fewer: Hack #3
Have a Night-Time Drink
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There are many drinks you can take at night to help relax you and turn off your brain’s background chatter.
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One of the most popular things people drink to promote sleepiness is chamomile tea. Other good teas for somnolence include damiana, mugwort, and mullein.
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Fall Asleep in 10 Minutes or Fewer: Hack #4
Avoid your daytime Caffeine drinks
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Drinking coffee as early as six hours before you bedtime can leave you counting sheep due to residual stimulation.
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Make sure you keep your caffeine consumption to the early afternoon and morning.
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Fall Asleep in 10 Minutes or Fewer: Hack #5
Stop The Digital Screens Before Bedtime
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It’s important that you turn off all screens within the hour before you go to bed. This means televisions, computers, and yes, even your smartphones and tablets. Even the little blue light that your phone emits while it’s charging can be enough to impact your sleep schedule.
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Aside from the fact that artificial light greatly hinders your body’s ability to produce melatonin, keeping your electronics on in the evening can impact your sleep in other ways.
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Generally when people are using their screens, they’re absorbing a lot of information – watching TV or YouTube videos, reading things online, writing, etc.
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Keeping your brain busy by engaging it on things like this doesn’t do anything good for you if you want to get a good night’s sleep. Try to do something less mentally stimulating before bed.
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Fall Asleep in 10 Minutes or Fewer: Hack #6
Exercise During The Day, NOT at night or before bedtime
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Exercising before bedtime is a terrible idea (unless you’re talking about light exercise, like yoga, which we’ll detail in our next tip) because it gets your circulation flowing, your heart pumping, and your brain energized.
However, if you do a lot of exercise during the daytime, it’ll do wonders for improving the quality of your sleep.
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Many people, particularly those who have sedentary work like a desk job, develop insomnia simply because they’re not burning off enough energy during the day. Their body doesn’t need rest at night, so it becomes hard to sleep.
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Fall Asleep in 10 Minutes or Fewer: Hack #7
Do Some Yoga Before Bed
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Yoga can be a very intense, active experience, but there are lots of routines developed that promote relaxation and somnolence.
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Yoga not only relaxes your body – it helps your brain unwind. It’s actually a form of meditation, which leads us into our next tip.
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Fall Asleep in 10 Minutes or Fewer: Hack #8
Meditate
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Meditation is one of the best ways to help turn down the volume in your brain at the end of a day.
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Even something as simple as breathing exercises can help you unwind and make it a hundred times easier for you to actually get some rest once you lay down.
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Fall Asleep in 10 Minutes or Fewer: Hack #9
Don’t eat right before bed
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Eating a big meal before bed is a big no-no. Even after you’re finished eating, your body isn’t done processing the food.
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It can take hours for your body to metabolize the nutrients in your food, and during that time, your digestive system will be fully engaged.
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This makes it very difficult for you to get to sleep, and if you do manage to fall asleep, the quality of your rest will be greatly reduced.
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Fall Asleep in 10 Minutes or Fewer: Hack #10
Follow a routine
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Following a routine may not give you immediate benefits, but in the long-run, it can be one of the most effective ways for you to develop a healthy sleeping pattern.
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Getting in a routine allows your body to adapt to your rise/rest cycle. This means that if you follow the same routine for a couple weeks, your body will get accustomed to it and begin priming itself for the activities that you’ll be doing at the times set into your routine.
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Try it – fall asleep at, say, 10:00 every day for a week. By the end of that week, you’ll probably notice that you start getting tired just before 10:00!
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Article by Sean Ward
naturallyboosttestosterone@gmail.com
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Do you have any tips and remedies to fall asleep quickly? Do share with us below!
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