It’s amazing how some people can fall asleep almost instantly while others toss and turn for hours. The average person takes about 10 to 20 minutes to drift off, but there are those lucky few who seem to have mastered the art of sleeping fast. In this blog, I share 12 secrets of people who fall asleep in seconds.
Stick to a Sleep Schedule
People who fall asleep quickly often go to bed and wake up at the same time every day. This helps set their body’s internal clock, making it easier to feel sleepy at bedtime. Even on weekends, they try to keep their sleep times consistent. This regular schedule helps their body know when it’s time to sleep and when it’s time to wake up. Over time, this habit can make falling asleep much faster and easier.
Create a Relaxing Bedtime Routine
Quick sleepers usually have a calming routine they follow before bed. This might include things like reading a book, taking a warm bath, or doing some light stretches. These activities help them wind down and signal to their body that it’s time to sleep. They avoid exciting or stressful activities right before bed. This routine helps them transition from a busy day to a peaceful night’s sleep.
Make the Bedroom a Sleep-Only Zone
People who fall asleep fast often use their bedroom only for sleep and intimacy. They don’t work, watch TV, or use their phones in bed. This helps their brain associate the bedroom with sleep, making it easier to doze off. They keep their bedroom dark, quiet, and cool. These conditions are ideal for promoting good sleep.
Use the 4-7-8 Breathing Technique
This breathing method can help people fall asleep quickly. It involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This technique helps calm the mind and relax the body. It’s based on an ancient yoga practice. Many people find it helps them fall asleep in under a minute with regular practice.
Practice Progressive Muscle Relaxation
This technique involves tensing and then relaxing different muscle groups in the body. People start with their toes and work their way up to their head. This helps release physical tension and promote relaxation. It also takes the mind off worrying thoughts. Many find this method very effective for falling asleep quickly.
Limit Screen Time Before Bed
Quick sleepers often avoid screens for at least an hour before bedtime. The blue light from phones, tablets, and computers can interfere with the body’s production of sleep hormones. Instead, they might read a paper book or listen to calm music. If they must use a device, they use blue light filters. This helps their body prepare naturally for sleep.
Watch What They Eat and Drink
People who fall asleep easily are careful about what they consume, especially in the evening. They avoid caffeine in the afternoon and evening. They also stay away from large, heavy meals close to bedtime. If they’re hungry, they opt for a light snack. They limit alcohol, which can disrupt sleep patterns. These habits help their body settle down for sleep more easily.
Exercise Regularly, But Not Too Late
Regular exercise can help improve sleep quality. However, those who fall asleep quickly know not to exercise too close to bedtime. They usually finish their workouts at least a few hours before sleep. This gives their body time to wind down. Exercise can boost mood and reduce stress, both of which can help with sleep. But timing is key to avoid being too energized at bedtime.
Manage Stress and Anxiety
Quick sleepers often have good stress management techniques. They might practice meditation or mindfulness to calm their thoughts. Some use journaling to write down worries and clear their mind before bed. They try to resolve conflicts and finish important tasks earlier in the day. These practices help prevent racing thoughts that can keep people awake.
Use the Right Bedding
Comfortable bedding can make a big difference in how quickly someone falls asleep. Quick sleepers often invest in a good mattress and pillows. They choose breathable, comfortable sheets. Some use weighted blankets, which can provide a sense of security. They make sure their sleeping environment feels cozy and inviting. This comfort can help the body and mind relax more easily.
Also read: The 10 Types of Men You Should Avoid as a Woman
Try Aromatherapy
Some people use scents to help them fall asleep faster. Lavender is a popular choice, known for its calming properties. They might use essential oils in a diffuser or spritz their pillow with a lavender spray. Other relaxing scents include chamomile and vanilla. These scents can help create a peaceful atmosphere. Over time, the brain associates these smells with sleep, making it easier to doze off.
Don’t Force It
Interestingly, people who fall asleep quickly don’t try too hard to sleep. If they can’t sleep after about 20 minutes, they get up and do something calming. They might read a book or listen to soft music. They avoid checking the time repeatedly, which can cause stress. They return to bed when they feel sleepy. This approach helps prevent anxiety about not being able to sleep, which can make falling asleep even harder.
Wait for It: 21 Products and Services That Test Your Patience
Wait for It: 21 Products and Services That Test Your Patience
10 Nighttime Symptoms That May Point to Heart Disease
10 Nighttime Symptoms That May Point to Heart Disease
15 Feminine Items That Were Originally For Men
