Have you ever found yourself 3AM still cannot fall asleep? Want to know how to sleep fast in 5 minutes? Our bodies are confusing, so it’s hard to know how to fall asleep quickly or what changes to make. Not only is being unable to sleep at night frustrating, the anxiety it brings can actually make it harder to fall asleep later.
So how can you stop insomnia and get a good night’s sleep? If you’ve been there before, this article is meant for you, we’ve listed some simple ways to help you fall asleep faster.
Tips to Help You Sleep Fast in 5 Minutes
1. Late night snacks to promote sleep
What should you do if you wake up in the middle of the night with a growling stomach? Well, take snacks as some ‘rewards’ to yourself.
Studies have found that eating complex carbohydrates four hours before bed can shorten the time it takes to fall asleep. Not just any snacks, a 250-calorie light snack with 70% carbohydrates can help you relax.
If you’re hungry at night, cheese and fruit are healthy bedtime snacks. You can also choose fruits and vegetables that help you sleep, such as bananas or cherries. Just don’t forget to brush your teeth after eating.
But be careful to avoid eating too much high-fat, salty or spicy food at night, which can cause acid reflux and heartburn while you sleep.
2. Hot water can work like mini massage on you
Taking a hot bath or shower after a hard day is a great way to improve our chances of falling asleep faster by 36 per cent.
As you might have experienced, hot water works perfectly in relaxing your body and it better prepares you for falling asleep. That’s because a drop in temperature helps signal to your body that it’s time to go to bed. While we all hate the feeling of stepping out of a hot bath or shower, the cool air may help you sleep better.
So use a warm bath for ultimate relaxation. Got a powerful shower head? That’s even better!
3. Exercises give your body a chance to rejuvenate
Get some exercises during the daytime. Moderate aerobic exercise increase the amount of slow wave sleep, which also refers to deep sleep, where the brain and body have a chance to rejuvenate.
If you’re feeling restless as you try to fall asleep, consider taking a few minutes to do calm yoga in a child’s or happy baby’s pose, which encourages deep breathing and muscle relaxation to allow your body to wind down before bed. Studies have shown that bedtime yoga helps insomniacs improve their sleep quality, helping them fall asleep faster and sleep longer.
4. A freezing towel can help keep you cool
Studies have shown that warm temperature may make sleep less restful. In contrast, when temperature is cool, this facilitates deep sleep. The ideal bedroom temperature to help you fall asleep quickly is between 60 and 67 degrees Fahrenheit.
You can use freezing towel to lower body temperature before going to bed. A freezing towel or water bottle on the bed next to you can help keep you cool. When you fall asleep, your body temperature naturally drops before returning to normal in the morning.
People with sleep insomnia actually tend to stay warm at night, so that may cause them not to sleep. It may also be a good idea to avoid using thick, heavy blankets, especially on warm nights.
5. A consistent sleep cycle improves your sleep health
An erratic sleep schedule is bad for your body and can disrupt your body’s circadian rhythm. Having a regular bedtime helps regulate the body clock, and you can create a bedtime routine based on your own preferences. By going to bed and waking up at the same time, you can adjust your sleep schedule and ultimately make it easier to fall asleep quickly.
In addition, you should avoid taking long naps during the day, as this can delay your sleep time until evening, disrupt your schedule and lead to sleep inertia, which can lead to grogginess. If you need a nap during the day, it’s recommended to take no more than 30 minutes, and early in the day.
Fall in love with your personal bedtime routine. The routine will act as a cue to sleep. Try with sticking to a routine of bedtime reading body relaxation or listening to soft music. If it is difficult for you to fall asleep even then, don’t force yourself to lie down on bed. Try to do some relaxing activities and wait until you are sleepy before returning to bed.
Conclusion
How to sleep fast in 5 minutes? The key to falling asleep quickly is to improve your sleep hygiene and develop good sleep habits. Try Mintal Tracker. You can set a sleep schedule, sleep in a comfortable bed, and follow a bedtime routine to get a better night’s sleep. In addition, practicing breathing and relaxation techniques can calm your body and help you fall asleep faster.
