Many people struggle with delayed sleep and insomnia despite feeling drowsy and exhausted. This leaves them tossing and turning in bed for a long time before finally drifting off to sleep.
However, several studies have proven the effectiveness of certain techniques that can help those experiencing drowsiness fall asleep significantly faster.
Breathing Exercise
Try the breathing exercise recommended by the UK’s National Health Service (NHS). Lie on your bed with your arms away from your sides and your palms facing upward. Breathe deeply but naturally through your nose, counting steadily from 1 to 5. Then, exhale gently through your mouth while counting to 5 again. Repeat this process for 3 to 5 minutes.
Eat More Vegetables
A study conducted by researchers at Tehran University of Medical Sciences found that taking a magnesium supplement improved sleep onset for people with insomnia. To naturally increase your magnesium intake, it is recommended to eat leafy greens like spinach or consider taking a dietary supplement.
Try Visualization
Imagining a relaxing scene, such as a beach, can help individuals with insomnia fall asleep 20 minutes faster than usual, according to a study published in the journal Behavior Research.
Try Writing
Keep a notebook and pen by your bedside and write before going to sleep. Writing can be highly effective in alleviating insomnia, which is why many doctors recommend it as a strategy for falling asleep faster.
Don’t Force Yourself to Sleep
A study conducted by researchers at the University of Glasgow found that trying to sleep when you’re not actually drowsy can have the opposite effect. Therefore, sleep experts advise against forcing yourself to fall asleep.
Keep Your Feet Warm
Research published in the journal Nature revealed a strong connection between warm feet and better sleep. Warm feet help dilate blood vessels, leading to a decrease in body temperature an essential process for initiating sleep.
Regulate Your Sleep Schedule
Setting a consistent bedtime and wake-up time helps regulate your body’s internal clock. In addition to setting a morning alarm, establish a fixed bedtime at night instead of staying up until exhaustion takes over.
Try Aromatherapy
This isn’t just an old wives’ tale research has shown that the soothing scent of lavender can significantly reduce insomnia and enhance sleep quality. Spraying a calming essential oil mist on your pillow may help you fall asleep faster and enjoy more restful sleep.
Forget Counting Sheep
A study by researchers at the University of Oxford found that when insomnia sufferers were instructed to count sheep to fall asleep, they actually took longer to do so. Instead of relying on this outdated method, try visualization techniques or deep breathing exercises for a more effective approach.
Avoid Caffeine Before Bed
Your body takes about five hours to eliminate half of the caffeine you consume during the day, and it can take twice as long to clear it completely. To improve sleep quality, avoid caffeine-containing drinks at least 10 hours before bedtime.
