5 things you can do to get you to slumberland faster.
1. Turn off electronics.
From the blue light emitted from the screen to the highly addictive content from social media and entertainment material, electronics have a way of disrupting your sleep cycle. Studies show electronics interfere with sleep in some way. And so try to turn off electronics an hour before you intend to sleep.
At one point in time, before the advent of smartphones, nights used to be dark and cold. And surprise, modern science finds that both cool temperatures and complete darkness are ideal for sleep. According to circadian and sleep researcher DR. Jade Wu,Ph.D. of Duke University, artificial lighting, and light from electronics can disrupt our biological clocks and tamper with our sleep quality.
“Keeping your bedroom free of artificial light and noise will not only ensure a nice, dark sleep environment, but also teach your brain that your “sleep cave” is for sleep only, not for social media, world events, and other things that get our minds going. This trains your brain to automatically relax when you get into bed.”
So, set up your bedroom like a prehistoric sleep cave. No television, laptops, tablets, or smartphones should be on when it’s time to sleep. Use blackout shades or an eye mask if your room can’t achieve total darkness, or if your wake up time is well past sunrise.
2. If possible make the room cold
Ever notice how a cold office seems to leave you ready for nap time? Researchers have found that cooler temperatures do indeed appear to help us get deeper sleep, and fall asleep faster. Plus, nothing feels as dreamy as wrapping up in warm blankets in a cold room.
Why does this work? Well, as our circadian rhythms approach the sleep phase, our body temperature naturally drops slightly and stays lower until a couple of hours before you normally wake up.
One study found that insomniacs tend to have higher body temperatures overall. Those with sleep onset insomnia (trouble falling asleep in the first place) tend to stay warmer later into the evening, which may play a role in their inability to fall asleep. The good news is that, by shifting their biological clocks earlier using bright light exposure in the morning, they may be able to get back into a normal body temperature rhythm and fall asleep faster.
Just as some people prefer it warmer or cooler during the day, there is no one-temperature-fits-all for ideal sleep, so be open to trial-and-error. If you want a go-to number to fall asleep fast in five minutes or less, try 20 degrees(C) or 65 degrees (F). It won’t be the only necessary ingredient, but it’ll be a good start!
3. Get some exercise during the day
Physical exercise has a positive impact on sleep quality.One review that looked at 305 people over 40 years old with sleeping difficulties found that moderate or high intensity exercise programs led to improvements in sleep quality. The study also found that participants took their sleep medication less frequently while participating in an exercise program.
4. Try breathing exercises
Breathing exercises are a very popular relaxation technique. Practicing deep breathing or doing specific patterns of breathing can help people de-stress and take their mind off anxious thoughts. This can be a powerful tool for getting to sleep.
A common option is 4-7-8 breathing. This involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This type of deep, rhythmic breathing is relaxing and can promote sleep.
5. Daydream and Meditate
For many people who struggle with falling asleep,rumination or unwanted thoughts can play a big role. Instead of drifting off peacefully, your mind slogs through the day’s events, embarrassing moments from years past, or tomorrow’s to-do list.
One way to break the rumination cycle or disperse unwanted thoughts before bed is to practice visualization or imagery, similar to daydreaming. There are a few ways to do this:
- Simply visualize a calming scene in your mind, imagining and exploring it in detail — it could be a serene beach, calm forest, or anywhere else.
- Alternatively, you might visualize yourself doing something positive but repetitive, such as shooting free throws.
It may sound hippy-dippy, but if you focus on it effectively, daydreaming about relaxing scenes can really help ease your mind. During visualization, know that it’s OK if your mind wanders. Simply return your focus to the scene, gently and without judgment. Try out different methods and audio tracks to see what works best for you. Visualization can also be a helpful mid-day stress reliever to keep in mind.
This also allows you to let go of future and past worries and live in the present, which can sometimes be exactly what people need to put their mind at ease and finally fall asleep fast.
