Approximately 25% of Americans develop some form of insomnia and that's a staggering number. With the demands of a busy life, sometimes it's hard to find ways to fall asleep fast. Mild sleep loss can be handled for a day or two, but it can interrupt your daily activities if it keeps happening every night.
Fortunately, there are many ways to help you fall asleep. These are the methods you can try at home when you find yourself tossing and turning in bed. Psychological measures and adjustments in lifestyle are some things to take into consideration and we've listed some more techniques below for when you're trying to fall asleep.
5 Ways to Fall Asleep Faster
If you're looking for ways to fall asleep and tricks for sleeping that can help you battle insomnia then you'll want to read on :
1. Set the right temperature in your room.
Before you lay down for bed, it’s crucial to set the temperature in your room correctly. When you're sleeping, the temperature in your hands and feet increases while your core decreases. This is why a lot of people are having a hard time falling asleep because of the temperature.
Lowering the room temperature can be one of the most effective tricks on how to fall asleep faster. A comfortable, low temperature can send you dozing off the moment your head hits the pillow.
2. Set a schedule and follow it.
One of the ways to fall asleep is by using your circadian rhythm. It is an internal clock in your body that will make you feel sleepy at bedtime.
Start with setting a schedule. You need to wake up and sleep at the same time every day, so your body gets used to it and you can fall asleep easily. The first week will be hard (like any new habit), but it gets better, and once you're used to sleeping at a certain time, falling asleep gets easier and you should feel more rested when you wake up.
However, make sure that you can get eight or nine hours of sleep when setting up a schedule. As adults, you need to sustain your body with proper sleep and nutrients, especially if you work in a high-stress environment.
3. Turn off the lights at night.
Turning off the lights at night is an effective method on how to fall asleep fast. Light can influence your body to stay awake, so turning it off can help you doze off. Studies claim that darkness can promote melatonin production which is a hormone that's responsible for helping us sleep soundly.
During the day, it’s crucial to get out and enjoy some fresh air and sunlight. But during the night, turn the lights off to fall asleep faster. If you want, you can also wear a sleep mask to help you.
4. Practice meditation techniques.
People who are stressed out are most likely to have difficulty falling asleep at night. If you are strained from your work, you can practice different meditation techniques.
Yoga and meditation are some of the effective ways on how to fall asleep fast, and it also relaxes the body. If you let go of the tension building up in your body, it will be easier for you to sleep at night. On the other hand, yoga can help improve your breathing and create body movements that will release the accumulated tension. These techniques also increase the level of melatonin.
5. Get regular massages.
Do you know that a deep massage can help you fall asleep faster? By releasing muscle tension and inducing relaxation, you can potentially alleviate your insomnia with a good massage.
However, your local massage therapist may not be available when you need their services. Hence, you should consider investing in a massage chair that you would be able to use any time you want. You'll want to consult your doctor and get approval before using a massage chair if you have any pre-existing conditions.
Using a massage chair can help your body relax and can assist with pain relief. Better sleep quality is one of the possible benefits of massage chairs.
Can You Sleep in a Massage Chair?
Theoretically yes, but that's not really what they were made for, yet people do it every day. If you’ve been dealing with insomnia for a while, you should consider investing in a massage chair. Some of the more advanced chairs tend to feel like human hands when performing the massage.
A massage chair can be a sizable investment for some people but If you're wondering if using one is an effective way to fall asleep fast, the answer can be a resounding yes.
When looking into a massage chair, make sure to investigate the user height and weight requirements of the chair to be sure it fits you. You don't want to make this investment only to find out you don't even fit in it. Also, some chairs have Bluetooth capability which will allow you to pair your smart device and listen to soothing sounds of nature (if that's your thing) which should help you fall asleep.
While sitting in the chair, you can also do a deep breathing exercise to help relax you thoroughly. Some massage chairs also come with aromatherapy, which is known to help produce a relaxing state.
You can make it a routine to get a massage in your chair every evening, for 15 minutes, for example. You could repeat this routine every day, even when your body starts getting used to sleeping faster. To make it more effective, you should put down your phone, switch off the TV, and put away anything that can distract you.
It's your rest time, and you need to prepare your body for bed. Close your eyes, and let the massage chair do the work. Regular use of this chair can possibly bring improvements to your sleep quality in the long run.
If you're one of the many people suffering from insomnia, don't let it ruin your life. Take control and end your sleeplessness at night using the different sleeping techniques above. Of course, if you have a severe case of insomnia and you're hardly getting any sleep at all, we'd highly recommend seeing your doctor right away.
We hope you've enjoyed this article and if we can be of service to you feel free to give us a call at 800-566-2798.