How To Fall Asleep Quicker – 11 Methods

You might be surprised but a lot of people actually find it hard to fall asleep. It might be, because your daily life is very stressful or you’re just simply full of energy at the end of the day and you don’t want to sleep.

Or you might even feel very tired and sleepy but the second you put your head on the pillow you don’t feel like sleeping anymore. Endless stream of thoughts are passing by in your mind and you can’t shut them off.

It happens to a lot of people, it happened to me as well. It was the most annoying thing in the world. No matter how hard I wanted to sleep, I just didn’t feel tired anymore when I laid in my bed.

The result of that was lack of energy and motivation to do anything. I didn’t get enough sleep, I was tired all the time. It reduced my productivity for sure.

I knew I had to do something, I had to look for ways how to fall asleep quicker. Your lifestyle depends on the quality of your sleep. If you’re not getting a good enough sleep every night, there will be bad consequences.

If stress is already a problem for you, not getting enough sleep will only push your stress further and make your life a living hell.


How To Fall Asleep Quicker – No More Sleepless Nights!

insomniaIf you find it hard to fall asleep every night, you must be thinking what’s causing this problem. Is my pillow causing this? Is my room to warm? Or is it because I ate this massive sandwich just a minute ago?

The thing is, there are multiple factors that can cause this to happen. And there are quite a few ways to fall asleep naturally and quickly without any medications.

It’s not all about the things you do right before you go to sleep. Basically, you have to start looking after yourself the second you open your eyes in the morning. Only then you can actually improve your sleep quality.

Forget The Snooze Button!

I’m pretty sure when your alarm starts waking you up, you press the snooze button. You might press it even a couple of times (or 10 times like I’ve used to).

But that’s a bad habit and you should forget that button. Erase it from your life! Imagine it doesn’t exist anymore.

It doesn’t do anything good for you. In fact, it only confuses your body and you will get out of bed quite tired just because of a simple button! Crazy, right?

If you simply can’t wake up the first time your alarm “screaming”, then I suggest you do something to wake your brain up. Any activity can really help.

For example, I’ve found that playing a game on my smartphone the second I wake up helps me feel more energetic right away.

That happens, because it activates your brain. You start thinking and your body is slowly waking up. No longer will you need the “diabolic” snooze button if you just play a simple game.

And it can be just any game you like. Enjoy playing angry birds? Perfect, use this game to wake yourself up! Trust me, it helps a lot.

Exercise Regularly

You should make exercising your habit. It has so many benefits and one of them is better quality sleep.

Exercising improves your health and reduces stress. These two factors affect the way you sleep, so you should be looking for ways to improve them.

I would recommend to exercise in the morning, so your daily plans wouldn’t get in the way of exercising. Making it a habit will be easier this way, because you won’t miss out on your routine as much.

Also, if you’re always exercising in the evening, it might affect your sleep quality badly, because you’re boosting your adrenaline levels when you exercise.

If you want to fall asleep a bit faster, then you shouldn’t exercise 4 hours before you’re going to bed.

Exercising rocks

Eat Healthier Food!

We can only become as good as the food we eat. If you’re constantly eating junk food, then chances are, you will have at least some slight health problems and it will affect the way you sleep.

Try eating more vegetables and fruits. I know, I know, that burger looks sweet and tasty but you have to eliminate it from your plate if you want better results.

Also, don’t eat heavy meals before you go to bed. Your body will be focusing on digesting the food and you will find it hard to fall asleep.

It’s alright to eat something light before you go to sleep if you’re feeling like having a snack. A banana or an apple won’t hurt your quality of sleep for sure!

Don’t Drink Coffee…

You might think that you should limit coffee in the evening before you go to sleep but that is not entirely true.

Coffee will boost your adrenaline levels for quite some time. It can take up to 6-7 hours before your body processes even half of the caffeine you consume.

The best thing to do is completely erase coffee from your life if your goal is to sleep like a baby! And that goes for any drinks that contain caffeine.

No more energy drinks? NOPE!

Avoid coffee

Splash Some Cold Water On Your Face

Sometimes I used to have a very stressful day and I couldn’t stop thinking about something when I was in bed. No matter how much I would try to focus on something else, I couldn’t stop thinking about this one thing.

It felt like insanity is around the corner and I’m getting closer and closer to that corner every second. The more I tried not to think about it, the more I actually thought about it.

One time I’ve had enough and then I said “screw it”, I stepped out of my bed and I went to the bathroom. I looked into the mirror and gazed at my crazy “insomniatic” face for a few minutes.

Guess what I did then? No, I didn’t say “Bloody Mary” 3 times in a row to call upon the imaginary ghost. All I did was pretty simple and no satanic rituals were involved!

I simply stuffed my face in freezing cold water for a minute. It felt wonderful and refreshing. I didn’t feel like going crazy anymore. It helped me to forget about that one thing I couldn’t get my mind off.

Cold water on your face can actually help you reduce your blood pressure and lower your heart rate. You’ll be sleeping in no time!

Wanna know what was the one thing I couldn’t stop thinking about every night? I saw this video once and every night I couldn’t get this talking dog out of my mind… True story!

Keep Your Room Cool, alright?

And I don’t mean cool like awesome… I mean cool as if not warm! It’s really important that the temperature is not too warm when you’re sleeping.

If it’s hot, you will find it hard to fall asleep. Your body is already pretty hot from inside (and outside, if you know what I mean), so the least you need is more heat when you’re trying to fall asleep.

Visualize Yourself In A Beautiful Place!

You’ve probably seen or heard about counting sheep as one of the ways to fall asleep faster. Well, that is not going to help you. Counting sheep is not relaxing in any way.

Rather than counting sheep, you should imagine yourself being in a wonderful place. It could be a real place, a place where you simply love being all the time.

Or it could be an imaginary scene of your creation (you can borrow some ideas from Narnia). The point is, it will make you calm and you’ll feel warm and relaxed inside.

Just make sure the visualization is so awesome that it takes you away from all the worrying thoughts and your daily life. Feel like you’re actually in the place you’re visualizing.

Who knows, maybe your visualizations will turn into a dream and you’ll have a blast in your happy world!

Don’t Look At The Clock

When you have an important day tomorrow or you just simply want to fall asleep as fast as possible to get enough sleep before work, you might often look at the clock and count how much time is left for you to sleep.

I did the same and it only increases the time it will take for you to fall asleep. The reason for that is, because you’re always thinking about how you’re not going to get enough sleep, because there’s like 5 hours left before you need to wake up.

You keep looking at the clock every half hour and you keep stressing more and more. You will keep thinking how to fall asleep quicker and it just won’t happen. It’s a common problem and you should fix this problem by forgetting about the clock.

Put your phone away from you so you wouldn’t “accidentally” look at the time. The only way you will find out that you’ve screwed up and don’t have much time left, is if you see the sun starting to rise…

If you haven’t fallen asleep by that time, you will probably realize that you’re not gonna get enough sleep today and it won’t make things easier.

But if you don’t look at the time at all, I’m pretty sure you won’t see the sun rising before you fall a sleep…

So simply stop thinking about the time. It doesn’t matter. Forget time exists and don’t count the minutes anymore.

Don't look at the clock

Listen To Some Relaxing Music

Listening to music can calm you down quite a lot. Of course, if you’re going to listen to Justin Bieber before you go to sleep, I’m pretty sure you will find it hard to fall asleep (Just kidding… Or am I?).

Don’t listen to anything heavy before bed. There is a lot of relaxing music on YouTube. Just search for something like “432Hz Music” and you will find a lot of warm music.

You can listen to it before bed and while you’re trying to sleep. Just make sure it’s not too loud. You can also just search for something like “White noise music”.

Some people can’t stand white noise and it only annoys them and some people enjoy it and it puts them to sleep quite fast. Figure out which person you are, experiment with this.

I personally listen to 432Hz music all the time, because it keeps me calm and relaxed for the whole day. It also helps me to fall asleep faster if I leave it playing while I’m in bed.

Try A Breathing Technique Called The “4-7-8” Method

Falling asleep fastI’m not going to bullshit you… Out of all the methods, I’ve failed with this one the most. Probably the reason is, because if you look up “4-7-8” method on the internet, everyone promises that you will fall asleep in 60 seconds with this method.

Well, that did not happen… not once! But the reason I still include this method, is because focusing on your breath is a form of meditation. It will still help you clear your mind and relax more.

While possibly it won’t make you fall asleep in 60 seconds, it will make the process of falling asleep faster. You’ll notice less stress and a warm feeling when you do this.

The whole process of “4-7-8” method is pretty simple. All you have to do is:

  1. Inhale through your nose for the mental count of 4
  2. Hold your breath for the mental count of 7
  3. Exhale through your mouth for mental count of 8

When I say “mental count”, I don’t mean seconds, just simply count till 4, 7 or 8. For example, when you’re counting till 4, it should be a bit faster than 4 seconds.

And that’s it. Keep doing it till you fall asleep. Not too hard, is it?

Have A Rhythm And You Will Solve Your Sleeping Problems

The best way to ensure you really fall asleep in lighting speed, is simply having a rhythm. What do I mean by that? Well, just go to sleep and wake up at the same time every day.

Your body adjust to this routine and it will always know when you have to sleep and when to wake up. This was my main problem I’ve had.

I would always go to sleep on different times. One day I would go to sleep at 11:00 PM and the next day on 4:00 AM. And then I would wake up on random times as well.

Once I actually got into a rhythm of going to sleep and waking up at the same time every day, I started falling asleep in minutes.

Your body just knows that this is the time you have to sleep and it just shuts off if you’re in bed.

Also, I don’t even need an alarm clock anymore. My body is an alarm clock. I wake up at the same time every day, because I’m in rhythm. My sleep cycle is the same every day.


Take It Very Seriously!

Sleeping is no joke! Like I’ve said before, if you don’t get a good enough sleep every night, then you will have many problems in your daily life.

Sleeping is a huge part of your life and if this part is bad, then other parts of life will also suffer. Just as well as having a bad waking life will make your sleeping life suffer.

You have to have a good balance in between. You might not fix your insomnia in one day but if you keep taking action and apply the methods above, you will definitely improve your life BIG TIME!

 

How fast do you fall asleep? How many hours each day do you sleep? Comment bellow!

12 thoughts on “How To Fall Asleep Quicker – 11 Methods”

  1. John says:

    This article is very interesting and enlightening. Most times I find it really difficult to fall asleep because I am used to taking lots of coffee and eating junk food. I am really glad I found this post, no more sleepless nights for me. Thanks a lot for sharing this post. I learnt a lot

    1. Donny says:

      Coffee and junk food can affect your sleeping quality quite a lot. It’s important to eat healthy food if you want to get the most from your sleep. And of course, to fall asleep faster!

  2. Jonathan says:

    This article hit home! I have suffered from insomnia for a long time, I was on medicated sleeping tablets for 10 years, until my doctor would not subscribe them anymore due to the addition and the fact I could out think them!

    There are some really good tips here, I must say I have tried most as I have spent many years researching my problem.

    The music part did not work for me as I would get bored of the same rhythm over and over. Unless you can suggest something else besides 3 hours relaxing sleeping music.

    The part that works for me is jumping out of bed with the alarm goes of opening my laptop and geeking seems to wake me up. If I hit that snooze button I am screwed and feel like crap, as I push it more than once, ok at least 5 times!

    The other thing I want to try, well 2 things, is the cold water face splashing and the setting you sleeping and waking rhythms.

    Anyway thanks for a great article, just one question:
    I heard about grounding your thoughts, any idea how to do that?

    1. Donny says:

      Medication is never a good choice, because of the side effects. 

      Well, if you get bored listening to the same rhythm over and over, then no music is going to help you fall asleep. It’s better to do it without music! 

      Yeah, snooze button is the killer! I always noticed that snoozing actually makes me feel worse all the time and it makes it hard to wake up. If I get out of bed the first time my alarm goes off, I much more energetic and positive. 

      The best idea is to go with the sleeping and waking rhythms, because that is the best way to fall asleep without having to try for hours!

      Grounding your thoughts? I’m not sure what that means, but if it’s about not letting your mind have any thoughts, then it’s not the best way to go about it. You can’t keep your mind silent, that’s not how it goes. Simply observe your thoughts and focus on your breath. Don’t get involved with your thoughts and just relax. 

  3. Jackie says:

    What a lot of people don’t realize is that it takes energy to fall asleep. I’ve been studying holistic health for over 20 years, especially Ayurveda which says that people who have an imbalance in Vata dosha will suffer most from insomnia. These people need to eat grounding nourishing foods and slow their lifestyle way down. Thanks for your list of helpful suggestions.

    1. Donny says:

      Interesting subject, definitely going to do more research about it! I agree that foods can cause imbalances in life and it can affect a lot of things, in this case sleeping quality.

  4. Marques Pizarro says:

    This article was very intriguing. I am lucky to have read this before my high school finals because I was planning on cramming and studying all night that week. but according to the facts you presented, it shows that my initial plan would hurt me. I was interested in number four because my finals would last a week and this would have weakened my immune system. One question I want to ask is something I heard from an expert; they say that even if you sleep at 1 a.m., you must wake up at your normal time, (it would be 6:00 for me), because by sleeping in, it will disrupt your rhythm. Do you agree with that statement? Thanks!

    1. Donny says:

      Oh it wouldn’t be a good idea to study all night, because you won’t retain as much information if you’re not getting enough sleep! Yes, you should always be waking up at the same time even if you went to sleep a bit too late. It won’t affect your rhythm as much.

  5. Karen Noone says:

    Well I think I have tried all of these techniques over the years except the 4 7 8 method. This is completely new to me and I will definitely be giving it a go next time sleep evades me. I totally agree that going to bed and waking up at the same time every day really helps to get your body into a sleep pattern. Unfortunately it only takes a few nights of not doing this like over Christmas to knock my pattern off kilter.
    I have in the past suffered real insomnia. My mind and body would not go to sleep at all for days on end. I’m afraid sleeping tablets were the only cure then. This experience is what makes me interested in sleep and getting it right.
    Thank you for a great article.

    1. Donny says:

      Indeed it takes just a few nights to “kill” your sleeping rhythm and it’s hard to fall asleep again. I do recommend you to try out the breathing exercise, because it does help your mind and body to relax a bit more. It’s especially good if you have high blood pressure or high heart rate, because it reduces those quite a bit!

  6. Dustin says:

    Up until a few years ago I had absolutely no sleeping problems. Now I notice that I fall asleep a little too easily in the early evening. And then when I wake up to go to bed, I have trouble falling back asleep. And either way, I end up waking up at ungodly hours like 3 or 4 I’m the morning and then can’t fall back asleep. The latter part usually happens more so on the weekends. Any thoughts or recommendations other than what’s here?

    1. Donny says:

      Basically, get out of bed and do something for 15-20 minutes. You might quickly get tired and once you get to bed, it will be easier to fall asleep then. And apply the other methods as well. Focus on your breath and do the breathing method.

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