How to fall asleep faster - 10 simple ways to pull an all-nighter

How to fall asleep faster - 10 simple ways to pull an all-nighter

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Have you seen all those lucky people who sleep the moment they hit the bed?

How easy it might feel for them to welcome sleep and even get that solid sleep for the recommended hours every day.

But here we are - Staring at the ceiling, counting sheep, remembering everything that happened in the day, or trying every trick in the world and yet struggling to shut down our body!

The frustration of not being able to become shut eyes is real, and as if that is not enough, the real problem follows when we fail to accomplish the long sleep that we much needed.

While falling asleep soon is such a blessing, pulling an all-nighter with sleep, knocking out that solid 7 to 8 hours of sleep is pure bliss.

So, how can we make this mission impossible - possible?

Once again, you can trust Crafted Beds (The place where you choose the right mattress!) to help and save your back.

Today, we have brought together the best sleeping guide to help you get that quality sleep while also making sure that you do not stare at ceilings for minutes or hours before sleep.

Although we do not guarantee immediate results, consistent action and a little effort towards a good lifestyle change will accompany you with great results for the future.

So, make notes, print the blog out, or read it every morning - Do whatever suits you the best, but make sure to follow these amazing tips every day.

With that being said, let’s get into today’s sleeping guide.

Set room temperature

 

Can you fall asleep sooner with a few tweaks to your room temperature?

Can temperature put you in the arms of a sleep Goddess?

The answer could be yes because researchers have discovered that getting deep sleep or falling asleep sooner can be possible with cooler temperatures. 

And what’s cosier than wrapping yourself in blankets in a cold room? A dreamy doze!

So, why or how does this work? Let’s dig deep into the science books to fish out the answer.

When the circadian rhythms of our body reach the sleep phase, our body temperature drops to a lower degree and stays in that number until a few hours before our natural wake up hours.

But once again, there is no ‘one temperature fits all’ scenario here, just like different people experience different temperatures when the sun is up, you need to experiment with different temperatures to hit the sweet spot during your sleep.

But if you need a good starting point, a 60 degree to 67 degrees Fahrenheit can be the ideal temperature to get that sleep faster.

Note - According to an Australian study - It was found that Insomniacs had a higher body temperature than others. And those people with sleep onset insomnia, which is the issue of trouble falling asleep sooner, have a warmer body temperature during the evenings. So, body temperature does play a role in sleep schedule.

Create a bedtime night routine

 

Now that we have set the temperature for a good sleep, we need to perform some activities before sleep to welcome sleep in the best way possible.

And following a bedtime routine will help us get a faster and better quality sleep.

So, what is a bedtime routine?

It is a set of activities that we need to perform every night, in the same order, for a set amount of time before hitting the bed. 

Can everyone follow the same bedtime routine?

No, every person will have a different set of activities that they need to perform consistently to achieve the sleep goals. 

But here we have included 10 best practices that can go into your bedtime routine -

    1. Set the bedtime and wake up time - Going to sleep and waking up at the same time can train your body to get prepared for both activities without much effort.
    2. Get rid of the electronic gadgets before bedtime.
    3. Do not consume caffeine or heavy meals a few hours before going to bed.
    4. Take a warm bath 1 to 2 hours before sleep.
    5. Listen to ambient music.
    6. Relax your body, stretch your muscles, and breathe.
    7. Read a book or write a journal - Anything that makes you take down the stress of the day.
    8. Prepare your bedroom to match the aura of a sleep welcoming place.

Have a schedule

 

Setting a sleep schedule has been proven to benefit numerous people to snooze the body sooner and get the quality sleep the body deserves.

Everybody will have their own regulatory system known as the circadian rhythm. And this is an internal clock that cues the body to be awake and alert during daylight and feel sleepy during the night.

And just like human beings stay organised with a sleeping schedule, our circadian rhythm will also get into a regular schedule if we get up and go to bed at the same time, each day.

Although it feels difficult during the first few days of following the routine, as the body gets used to the new schedule, it becomes much easier to fall asleep and wake up at the same time.

It is also important that you get that optimal amount of sleep to maintain a good physical and mental health balance. 7 to 9 hours of sleep is known to work charms for many adults.

So, have a schedule that gives you ample time to prepare for bedtime. This means you need to dedicate at least 30 to 45 minutes to wind down and relax before going to sleep. This will help your body to relax and your mind to calm down.

Finally, make sure the schedule incorporates every activity that goes well with the rule of waking up at the same time and sleeping at the same time.

The military method

 

The military method by Sharon Ackerman was reported in a book titled “Relax and Win: Championship Performance.” 

And according to Ackerman, the U.S Navy Pre-Flight School had developed a unique scientific method that helps to fall asleep during the day or night, under any circumstances, and in only two minutes.

And after 6 weeks of practice, 96% of the pilots could successfully fall asleep in two minutes or even less! And what more? They could do this even after gulping down coffee, and having machine gunfire making its noises in the background! 

And it is hence said to work for people who want to sleep sitting down, let alone sleep on a bed! 

So, what is the military method?

Here is a complete breakdown of the same -

    1. Get your position right - In the training, the pilots were asked to sleep on a chair! But luckily we can afford to sleep on our beds. So, get the perfect position that you want to lay in.
    2. Relax your face - Let your eye sockets go completely limp, and as they say, go lifeless. A relaxed face, and limp eye sockets is the cue for the body to fall asleep.
    3. Release the tension in your shoulders - Let all your shoulder muscles loose, you must feel your neck go lifeless. Next comes to your arms - Follow the same rule, make them go loose.
    4. Relax your chest - Exhale, relax the muscles of your chest. And with the upper body going limp, you are halfway into sleep already!
    5. Relax the legs, thighs, and calves - First the right leg, talk to the muscles to relax and calm down, then move to the left leg.
    6. Now, the mind game - Relax your mind by thinking about something that you associate with calm and serenity.
    7. If the mind doesn’t seem to calm down, repeat the phrase “don’t think” over and over again for 10 seconds.
    8. And boom, within 10 seconds you will be in the arms of a sleeping Goddess! 

Honestly, this rule is all about relaxing and releasing stress from the body to let the body go limp and get into sleep. 

Turn off your phone or computer

 

Do you watch TV, scroll through Instagram, play video games, or do anything related to your electronic gadgets late at night?

Listen, electronic gadgets can be terrible for sleep and can make it difficult to fall asleep and most importantly stay asleep!

Why does that happen? Because electronic gadgets emit blue light that mimics daylight and hence suppresses melatonin - the sleep hormone.

Using electronic gadgets late at night can cause your brain to stay active and alert during the night. So, it is highly recommended to keep your phone or computer away before your bedtime.

But if your work demands you to use your electronic gadgets, use eyeglasses that block the blue light or use a screen filter.

Limit daytime napping

 

Short naps during the day have been associated with improved alertness and overall well-being. But there is a mixed opinion about short naps affecting the quality of night sleep. 

Some sleep studies have gone ahead to show that regular naps of 2 hours or more have led to poor quality sleep during the night and sleep deprivation.

Also, we came across many studies to back this theory up -

For example -

One study of 440 college students showed that the students who took three/more naps per week, students who napped for a longer period (2 hours), and students who slept in the evening between 6 pm to 9 pm, experienced poor quality sleep during the night.

And one more study from 1996 showed that adults napping frequently had low-quality sleep during nights, limited physical activities, and depressive symptoms to worsen the situation. 

So, there are studies that show that nighttime sleep is indeed affected by naps, but there are also studies that prove otherwise.

So, it could be the problem or it could not be the culprit. You can identify the same by eliminating your naps and checking on your sleep quality during the night.

Start yoga, meditation and mindfulness

 

Stress seems to be the culprit for poor quality sleep nowadays. So, if stress seems to be a bothersome problem for you, we highly recommend practising mindfulness and doing yoga or meditation to relax the body and calm the brain.

Yoga - Yoga benefits the body by encouraging proper breathing patterns along with body movements which further releases tension and stress accumulated in the body.

Meditation - Meditation is known to enhance melatonin (sleep hormone) levels in the body and thereby help the brain achieve the phase where falling asleep sooner can be a cakewalk.

Mindfulness - Mindfulness is known to impact every aspect of life positively. Focusing on the present moment and worrying less about other things will help improve your sleep patterns while also influencing your day to day activities.

Morning workout

 

Healthy sleep can be achieved through simple lifestyle changes and physical activity is one among them.

Exercise can help boost the duration of the quality sleep we can achieve by helping the brain produce more serotonin (happy hormone) and reducing the production of a stress hormone called cortisol. 

But moderate exercise is known to better improve sleep quality rather than a high-intensity workout that is linked with poor quality sleep.

Working out in the morning seems to have the most impact on the sleeping pattern rather than working out late in the night.

So, in conclusion, we recommend that you work out in the mornings with moderate exercise to help improve your sleep quality.

Eat right

 

It is not recommended to have heavy meals and drink more water right before bedtime. Eating heavy meals can lead to indigestion and acid reflux in the stomach, and drinking too much liquid can cause you to wake up for restroom trips, thereby destructing your sleep.

But it is also not recommended to go to sleep with an empty stomach which can cause discomfort and make the sleeping process harder.

So, what is the sweet spot here?

Consuming food that is light and healthy like fruits, oats, and non-caffeinated herbal tea can help induce sleep and calm the mind. Please make sure to do some trial and error with your food habits.

And get fixated on one food habit that improves your sleep quality. 

Practice deep breathing

 

Breathing patterns play a vital role in our autonomic nervous system. The autonomic nervous system regulates our muscle tension, heart rate, motivation, excitement, and relaxation! 

While rapid, shallow breaths create a sense of nervousness and anxiety, deep slow breaths induce calmness. 

And hence deep breathing methods can take away your stress, anxiety, and muscle tension and put your through calmness, and serenity, thereby increasing your chances of falling asleep sooner.

Henceforth, we recommend including deep breathing practises in your everyday routine, which will not only benefit your day to day life but will also improve your sleep schedule by relaxing your mind and putting you into a deep sleep.

Conclusion

 

We understand that falling asleep sooner and staying asleep is such a blessing to anyone and everyone. But staring at the ceiling and wishing that we had that 8 hours of solid sleep is such a nightmare.

But we promise you that the techniques we just mentioned in the guide will definitely help you to get out of your frustrating situation and will put you in a phase where you be knocked to sleep the moment you hit the bed.

Sleeping is such a vital part of every human being and it helps rejuvenate the body for the next amazing day. And with little but consistent effort, you can benefit from this sleep pattern.

But if you are unable to get results even after following our tips and tricks consistently, we recommend you to see your family doctor and get their guidance for the same.

And one last thing, if you are intrigued by the topic of sleep and want to learn more about it - We recommend you to further read our guide on sleep impacts on cognition. 

And with that, we take your leave.

FAQ

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