Sleep is essential for physical and mental health and overall well-being. Yet many people struggle regularly to fall asleep. More than 14% of adults have trouble falling asleep every day or most days, and over 25% of adults don’t get the recommended minimum of seven hours of sleep per night.
Lack of sleep can negatively impact the mind, energy levels, and every organ system in the body and raise the risk for certain diseases.
This article discusses the essential factors to consider if you want to improve your sleep and offers tips and strategies for falling asleep fast.
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Why Can’t I Fall Asleep?
Physical, emotional, and environmental factors can cause difficulty sleeping. Some reasons you might have trouble sleeping include:
- Being older
- Stress or anxiety
- Unhealthy sleep habits such as napping too much or using electronics too close to bedtime
- Consuming caffeine or alcohol
- Not keeping a regular sleep schedule
- Having a sleep disorder
- Physical or mental illness
- Certain medications
- Being pregnant
Strategies to Fall Asleep Faster
There are strategies you can use to help if you can’t fall asleep or want to sleep better.
Peaceful Music
Listening to music 15 to 20 minutes before you want to go to sleep can help you relax and block out any noise that could make it difficult to sleep. You can also use white noise instead of music.
The Military Sleep Method
Due to stress, conditions, and the nature of their jobs, military members often struggle to fall asleep. Overall, military members have higher rates of sleep deprivation than the general population.
The military sleep method has been used for decades to help service members fall asleep within two minutes. The steps of the military sleep method are:
- Start by relaxing the entire face, including the forehead, eyes, and jaw
- Drop your shoulders, then hands, letting them fall to the sides of your body
- Inhale and exhale to relax your chest, then work your way down the body, relaxing your thighs, calves, ankles, and feet
- Clear your mind for 10 seconds by visualizing a relaxing scene, letting any thoughts come and go. Once your body is relaxed and your mind is clear, you should be able to sleep.
Progressive Muscle Relaxation
Progressive muscle relaxation involves tensing and relaxing different muscle groups one at a time, starting with the toes and feet and working up to the eyes and forehead. Steps include:
- Breathe in and tense your first group of muscles
- Hold the tension for 5 to 10 seconds.
- Breathe out and relax the muscles in the group
- Pause for 10-20 seconds before going on to the next muscle group
Research has shown that progressive muscle relaxation is effective in enhancing relaxation, reducing stress, and improving overall well-being.
Guided Imagery
Research has shown that guided imagery can reduce stress and improve relaxation. The technique involves thinking of a calming memory or setting, then visualizing stress leaving your body while taking slow, deep breaths as you imagine each detail, including sights, smells, and sounds.
You can practice guided imagery on your own or by using an app or other online tool to guide you.
Meditation
Mindfulness meditation helps activate the body’s relaxation response by using the breath as a focus and keeping the mind centered in the present moment. Practicing mindfulness meditation for 20 minutes during the day can help you invoke the body’s relaxation response when you want to fall asleep.
Research shows that mindfulness meditation is more effective than a sleep education program in improving sleep quality and fatigue in adults with moderate sleep disturbances.
Breathing Exercises
Breathing exercises might take some practice, but they can be an effective way to help the body unwind and prepare for sleep. Although there are several different types of breathing exercises for sleep, they typically involve taking long, deep, controlled breaths.
How Long Should It Take to Fall Asleep?
How long it takes to fall asleep is known as “sleep latency.” Typical sleep latency is 10 to 20 minutes from lying down to falling asleep, although this can vary among individuals.
The 10-3-2-1-0 Sleep Routine
The 10-3-2-1-0 pre-sleep routine helps signal your body that it’s time to relax and unwind for the night. The rule is:
- 10 hours before bed: Stop consuming caffeine, which can keep you awake.
- 3 hours before bed: Don’t have any food or alcohol, which may affect your sleep patterns.
- 2 hours before bed: Stop working and put away any work you did to start to unwind.
- 1 hour before bed: End your screen time. Blue light from devices can interfere with sleep.
- 0: The number of times you should hit the snooze button in the morning because it can impact sleep later in the day.
Tips for Better Sleep
Good sleep habits can help you fall asleep fast and get better sleep. Tips for better sleep include:
- Going to bed and getting up at the same time every day, even on weekends and vacations
- Going to bed early enough so you get at least seven hours of sleep
- Keeping your bedroom quiet, dark, and at a cool temperature
- Practicing a relaxing bedtime routine
- Turning off all electronic devices at least 30 minutes before you go to bed
- Not consuming large meals or alcohol before bed
- Avoiding caffeine in the afternoon or evening
- Exercising regularly and maintaining a healthy diet
Summary
While many people have trouble falling asleep, getting a good night’s sleep is one of the most important things you can do for your body and mind. Several strategies have been proven to help you fall asleep when you can’t sleep, such as listening to peaceful music, guided imagery, meditation, and more. Maintaining good sleep habits is also essential to falling and staying asleep easily.
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