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Some links in this article are affiliate links. We may earn a small commission if you make a purchase through these links, at no extra cost to you. We only recommend products we find useful to our readersLate for work again? Cursing not going to sleep early yesterday? Don’t worry; we do have some tips to share on ways to fall asleep early. This will ensure that the next time you wake up; it’s not for snoozing the alarm.
You might not realize this but falling asleep and then waking up early does have its list of perks and benefits.
By the end of this article, you will have all the knowledge and tips for falling asleep early without having to worry about anything.
Tips For Falling Asleep Early
1. Manage the Room Temperature
The core temperature of our body drops when we fall asleep while the temperature of the hands and feet tend to go up (R). This is what helps in maintaining proper sleep cycles.
It has been witnessed that having a room that’s too warm can often end up disrupting your peaceful sleep or prevent you from sleeping early.
The best way to fall asleep faster is to ensure that the temperature is always between 15-23 degrees centigrade (R) in the room.
2. Dim the lights
Melatonin (R) is one of the most important hormones that do control our sleep cycles and the quality of our sleep. The fact that influences this is the fact that it is photosensitive.
The blue light exposure (R) (R) or even the bright lights in the bedroom have the capability of disrupting your sleep or withholding you from sleeping early.
When it is time to go to bed, in order to make yourself fall asleep, it is necessary that you switch off the lights and refrain yourself from using electronic devices that could delay the sleep.
It is also believed that it is best to avoid being in close contact to any kind of screen or blue light devices around 2 hours before your bedtime.
3. Indulge in Some Activity
Trust me; it is important that we engage ourselves in something that includes keeping your head and mind busy because it helps you go back to sleep easier. If required, make sure to engage in something like that of a jigsaw puzzle and there are chances you might fall back asleep.
DO NOT, and I repeat, DO NOT reach out for your phone. The blue light emitted from the device will end up suppressing the melatonin secretion, thereby ending up not letting you sleep any further.
4. Try the 4-7-8 Breathing Technique
Out of them all, the 4-7-8 breathing technique is possibly the very best type which works wonders. It is believed to not just promote calmness in your mind but also help in relaxing the hyper excited nerves.
Wondering how to do it?
- Place the tip of your tongue behind your front teeth and exhale all the air through the mouth ONLY
- After that, close your mouth and then inhale through your nose and count till 4 while doing so
- Hold your breath and mentally count till 7 while holding it in
- Following that, open your mouth again and exhale the air completely out of the mouth, while ensuring that you count till 8
- Repeat this entire cycle for 3-4 times before bed
5. Shower at Night
Many often tend to just return from a hectic day at work and try to change their clothes and sleep. Given the fact that you have been exposed to varying environmental conditions all throughout the day, it goes without saying that showering at night can be one of the best ways to fall asleep.
But, there are a few key points that one needs to keep into consideration.
Don’t shower just before going to bed because the same does end up hiking up your body temperatures and causing unnecessary disruption in the sleep. For the best impacts, shower an hour or two before to freshen up and rejuvenate yourself.
6. Practice Meditation
Not just that, meditation has also been found to have beneficial impacts in improving the melatonin (R) levels in the body which further helps you sleep better.
Practising this can actually help you sleep better and get rid of the unwanted problems associated with insomnia and lack of quality sleep.
7. CBD Oil
Several studies have proven the efficacy of this specific natural oil in treating conditions associated with lack of proper sleep. It does not just help you sleep better, it has also been found to have beneficial impacts on ensuring you get quality sleep for overall better health.
Studies (R) have found that the administration of the Cannabinoid Oil impacts the endocannabinoid system in the body which further aids in
The only line of caution with this is to ensure that you have the dosage correct to avoid any kind of mishap altogether.
8. Hide the Clock Away
Quite often, right?
Well, the most common thing that many do while doing this process is to end up turning around reaching out for the clock (R) to see what the time has been. Clock watching, as it is known scientifically, is one of the most common reasons behind insomnia.
In order for you to fall asleep faster, it is important that you hide the clock away or keep it out of your reach. The constant ticking of the clock can induce stress which is one of the factors that makes it hard to fall asleep.
9. Prevent Day Napping
It is important to ensure that you avoid doing that, at least not for hours end.
Even studies (R) (R) have shown that being asleep for more than 2-3 hours on a regular basis can end up causing issues with the overall sleep-wakefulness cycle in an individual.
Although, there have been quite some of the controversy when it came down to the talks about naps and its effects on our overall sleep. But, for the most part, it is best suggested to avoid sleeping off during the day.
Instead of longer hours of naptime, engage in shorter hours for better results.
10. Drink Warm Milk Before Bed
In order to ensure that you have a peaceful night’s sleep, drink a glass of warm milk an hour or so before bed.
Milk contains α-lactalbumin which helps the amino acid tryptophan in the milk to be effectively converted into melatonin (R) which is one of the best hormones that helps induce sleep in you.
11. Sock Up Those Feetsies
This is a signal that you are about to fall asleep.
In order to get an answer to how to fall asleep fast, it is best to wear socks to bed. This will help keep the feet warm and induce rapid onset of sleep. Even a study (R) has proven this for a fact.
Heat in the feet helps dilate the blood vessels which induces better dissipation of the heat through the extremities. This, in turn, results in helping bring down the core temperature effectively. This works well with the optimal levels of melatonin in the body to induce better sleep.
12. Watch Out for the Meals
While you might think that a high carb diet might necessarily help you sleep better but that is not always the case. It might make you fall asleep faster but the quality of sleep is never the best in this.
It is always best suggested that one indulges in a high fat meal (R) because the same has been found to be beneficial to make yourself to fall asleep effectively.
Even the timing of the meal does play a crucial role and it is important to ensure that you maintain 3-4 hours of difference between your dinner and bedtime to let the meal digest properly.
13. Understand for a Fact that Your Bed is for Sleeping
In order to find ways to fall asleep, it is important to ensure that one keeps their bed clean and without any kind of clutter on it.
Quality sleep comes when you have a clean and clear bed to sleep on.
14. Dip your Face in Cold Water
Just for 30 seconds!!!
Majority of the times, it has been witnessed that the onslaught of stress in your mind can end up making you not get sleep easily.
One of the best ways to ward that problem away is to take a deep breath and submerge your face in some ice cold water for 30 seconds.
As crazy as it might sound, it does help a lot in calming down your distressed nervous system effectively.
The sudden cold shock tends to trigger a condition known as Mammalian Dive Reflex (R) which has been found beneficial in bringing down the heart rate and the blood pressure along with it as well.
15. Music helps too
Even in a study (R) conducted with 24 adults, it was found that the impacts of the sedative music had the very best impacts on one’s sleeping cycle.
Another study (R) found that the subjects who listened to 45 minutes of peaceful music before bed had better sleep than the ones who didn’t.
16. Even Resting is Not Bad
For that, it is important to understand the difference between the importance of sleeping and resting. Even if you have are not sleeping well, just ensure that you have proper rest to ensure that your body is relaxed and not excited.
Even a study (R) conducted in 2008 found that people sleeping on their back and resting on your back does have similar kinds of an impact as like that of sleep as well.
17. Use Lavender Essential Oil
It helps in relaxing your mind and bringing in peace which has been found beneficial for making your fall asleep faster.
Pour a few drops of the lavender essential oil into an air diffuser and switch it on. It also helps clear the air out.
18. Blink Rapidly for 10 Seconds
I don’t know how many people know this but even blinking rapidly for 10 seconds straight are one of the effective ways to fall asleep.
If you have been having a hard time falling asleep, it is always best suggested to blink rapidly for 10 seconds straight and then see if the same induces sleep or not.
It is just believed that when you do so, the eyelids do become heavier and makes it easy for yourself to fall asleep.
19. Practice Acupressure as Well
If you follow the picture above, you will find three points mentioned. These are believed to have amazing effects in inducing better sleep.
If you have been having trouble sleeping, try and press those points with your thumb to put some pressure on those points and the same might actually help you sleep better.
20. Journal Writing
Many people who are often stressed with thoughts need a healthy outlet to get everything out to be able to sleep better. In order to induce better sleep, one of the best ways to do is to fill up those ongoing thoughts and write them in a journal.
This can help you not just get rid of the negative thoughts but also keep track of your mental health as well.
There are several ways to fall asleep but it depends on what you adhere to and what kind of lifestyle you follow. It is important to have a very scheduled and managed lifestyle to ensure that you don’t fall out of the pattern you follow. It is actually very important to ensure that you give your body the 6-9 hours of sleep that it requires on a daily basis. Try these methods away!