How to sleep better: 5 Simple Hacks To Fall Asleep Fast


You’re not doomed to toss and turn and wait for the mercy of the blessed sleep to come every night. Not getting enough quality sleep is detrimental to your health. It has negative effects on your hormones, cognitive functions, exercise performance, and can increase your risk of serious medical conditions such as diabetes, high blood pressure, diabetes, and obesity.

There are some tricks that can help you fall asleep fast and get a good night’s sleep. Here, we share our five favorite hacks for better sleep.

1. Take a Bath
Showering before bed can not only help you fall asleep more quickly but also get a more restful night's sleep. A hot bath raises your temperature slightly. When you get out of the shower, it falls down, mimicking the body’s natural drop in temperature by the brain as it prepares the body for sleep. The temperature drops when you hop out of the shower signals the body that it's time to hit the sack.

2. Practice Deep Breathing
Controlled breathing is particularly effective when your brain won’t shut down when you’re trying to go to sleep. Breathing deeply gives your mind something to focus on and mimics how your body feels when it is relaxed.

The 4-7-8 technique is a potent remedy for anxiety and can help you fall asleep faster. It involves breathing in through your nose for four seconds, holding your breath for seven seconds and blowing the air out through your mouth for eight seconds. Repeat the process three times to calm your nervous system.

3. Wear a Sleep Mask
Sleeping in a dark room is essential for proper rest. However, it’s not always easy to block out 100% of light using blinds, shades, curtains, drapes or shades, particularly if you reside in an urban area. In such a case, a sleep mask can be helpful. An eye mask helps to block out light making it easier to fall asleep and stay asleep through the night.

In addition to an eye mask, investing in some comfortable pajamas, sheets, pillows, and mattress can also help you fall asleep fast, get sound and deep sleep and remain asleep throughout the night. The best mattress to purchase should be made from latex foam, gel-infused foam or have innerspring pocket coils.

4. Try Melatonin
Melatonin is an effective supplement that can help you fall asleep sooner, increase the duration of your sleep and improve your sleep quality. If you’d like to try a melatonin supplement, start with a lower dose, preferably 0.25-0.5 mg. Then you can increase your dose by quarter-gram increments until you find the perfect dosage that works for you. Be sure to take your supplement 30 minutes to an hour before bedtime.

5. Aromatherapy
Scent has a profound effect on sleep. A 2005 study highlighted that the scent of high-quality essential oils can lead to more deep sleep. Another study conducted in 2006 found that lavender helped women with sleeping problems fall asleep quickly.
Some of the best essential oils for sleep you may want to try out are lavender, jasmine, vanilla, chamomile, and sandalwood.

These simple tips are easy to include in your daily and nightly routine. Just make sure to stick to them to improve your chances of getting restful sleep.

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