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Apr 30, 2020
How to sleep instantly
People with a normal sleep cycle fall asleep within 10-20 minutes. It is possible to fall asleep even faster (within 7 minutes). However, technology and many other factors make it impossible for people to fall asleep quickly today.
The blue light emitted by computers, Smartphones, TV s, and other gadgets has been proven to suppress melatonin - the hormone that regulates the sleep/wake cycle. Modern diets are also to blame. There are many popular foods that are bad for sleep.
There are many remedies that will help you have a normal sleep cycle. However, what if you want to sleep in 7 minutes or less? Given the importance of maintaining schedules, what should you do to sleep instantly?
How to sleep instantly: 5 "instant" sleeping tips
While it's almost impossible to fall asleep in a few seconds, having a sleeping schedule will get you as close to instant sleep as possible. Research studies show that people who have sleep schedules fall asleep easily. The body has a regulatory system (circadian rhythm) or "internal clock" responsible for signaling the body to feel sleepy or alert depending on the time.
By going to sleep and waking up at the same exact time every day, it is possible to schedule your internal clock to maintain a regular schedule. When the body is in sync with a particular schedule, it becomes easier to fall asleep as well as wake up the same time daily even without an alarm clock. However, you must get enough sleep (7 to 9 hours daily) for this to work.
There are studies showing that sleep deprivation and sleep restrictions degrade a person's neurobehavioral functions. Besides having enough sleep, it is also important to allow yourself some time (30 - 60 minutes) before jumping to bed to give your body and mind time to relax as well as prepare for sleep. If you do the above, your chances of falling asleep instantly increase drastically.
There is a distinct link between stress and sleeping problems. Stressed people have a hard time falling asleep. Meditation, yoga, and mindfulness are proven ways of getting rid of stress and enhancing good sleep. Meditation offers benefits such as enhancing levels of melatonin, the hormone responsible for controlling the sleep-wake cycle.
Meditation also helps the brain reach the state (deep physiological rest) where it's easy to fall asleep. Yoga encourages body movements and breathing patterns that release tension and stress in the body improving sleep quality and overall health in the process. The 4-7-8 breathing method is a testament to yoga's effectiveness in relaxing the body and inducing instant sleep.
Mindfulness helps a person focus on present thoughts eliminating stress and worry about the past and future. There are studies attesting to the fact that mindfulness improves sleep quality among individuals with sleeping disorders like insomnia. Including all these wellness techniques in your daily routine is bound to make you sleep faster and better.
This tip is by far the oldest but most overlooked remedy for how to sleep instantly. If you want to sleep "instantly," just take a shower before bed. There is science backing this sleeping tip. For you to fall asleep, your body must make some adjustments, among them being your body temperature. Your core body temperature or CBT must fall for you to become sleepy.
This explains why it's hard to fall asleep in a warm room. Taking a shower before bedtime is a quick way to lower your CBT and induce sleepiness. Alternatively, you can use climate control gadgets to achieve the same goal. A cool temperature (15 to 23 degrees Celsius) is adequate for triggering the somnogenic brain region to initiate sleep. Given the differences in individual preferences, you can find a temperature that works for you perfectly within the 15 to 23 degrees Celsius range.
The blue light emitted by gadgets like smartphones, tablets, and TVs makes it harder to fall asleep. The reason behind this is simple. The gland responsible for releasing melatonin (pineal gland) is affected by blue light. Melatonin cannot be secreted adequately when you expose yourself to blue light before bedtime.
To fall asleep almost instantly, don't use your gadgets such as smartphones at least 2 hours before bedtime. Other close-range electronics that emit blue light should also be turned off an hour before bedtime. It's actually advisable to keep all blue light-emitting electronics out of your bedroom. However, it's worth noting that some lighting may be beneficial. Night glow-lights actually preserve melatonin rhythm. Such lighting may be a valuable addition in your bedroom if you want to fall asleep as quickly as possible.
Blackout curtains can help to keep "bad light" such as LED streetlights out of your room resulting in the perfect environment for optimal melatonin secretion and instant sleep.
Contrary to popular belief, some soft music is actually better for falling asleep than total silence. Like lullabies, soft music affects the parasympathetic nervous system directly (the region of the nervous system responsible for preparing the body for sleep). Music is very powerful. It has the ability to slow a person's breathing and heart rate. Music can also relax a person's muscles. These biological changes are the same ones needed to prepare a person's body to fall asleep.
However, the type of music you listen to before bedtime matters. Listening to soft music or slow tunes is recommendable when you want to fall asleep as fast as possible. Classical or Jazz songs with 60-70 BPM are ideal for making you fall asleep faster. What's more, you need to make this a routine for it to be effective. The positive effects of soft music on sleeping patterns build over time. When it becomes a habit, soft music can make you fall asleep instantly.
While it's almost impossible to fall asleep in a second or instantly, the above sleeping tips are bound to induce sleep in the shortest time possible. It's advisable to implement all the above information for the best results on how to sleep instantly. It also helps to invest in mattress toppers, pillows, and other sleeping aids that make it easier to fall asleep quickly.