Do you long to fall asleep instantly? Five simple, yet powerful hacks will help you fall asleep in under two minutes.
Good sleep is essential for a healthy lifestyle. Research has shown that quality sleep is as important as regular exercise, healthy eating habits, and maintaining a healthy weight.
It has been proven that getting enough sleep every night can boost your immune system, reduce stress levels, promote healthy weight loss, and prevent you from developing diseases.
1. Plan your day with sleep in mind
A well-planned day is key to a good night of sleep. These activities will help you fall asleep quickly.
It has been proven that physical activity can improve sleep quality. Even a short walk or a yoga session during the day can help to fall asleep quicker at night.
- Your Diet
Avoid eating spicy, citrusy, or sugary foods at least two hours before bed. These foods can keep you awake at night and prevent you from falling asleep. Avoid alcohol and caffeine.
Bananas, nuts, and other foods rich in potassium and magnesium are better options.
You can also enjoy soothing herbal teas like chamomile and Valerian root.
Keep the most important tasks at the beginning of each day. It is best to unwind at least two to three hours before you go to bed.
Relaxation can be achieved by reading a book, watching a funny movie, or practicing meditation. It is a good idea to write down all tasks that you have to do.
You can use this to help you get rid of all your worries and avoid getting too stressed before bed.
2. Keep your bedroom sacred
Are you a TV-watcher in bed? Perhaps you use your bedroom to work from home. Your bedroom should only be used for sleeping.
Your brain will not be happy if you use your bedroom for other activities during the day.
You’ll be more likely to fall asleep quicker if your bed is a sacred space.
3. Breathing techniques
This quick and easy breathing technique can help you relax if you feel anxious or stressed. For 4 seconds, take a deep inhale.
For 7 seconds, hold your breath and then slowly exhale for 8 seconds.
You will eventually drift into deep relaxation if you repeat this process repeatedly.
4. Create a blackout environment
Complete darkness can help you fall asleep quicker and achieve deep sleep, also known as REM.
To create a perfect blackout environment, turn off all electrical appliances in your bedroom.
Blue light devices like laptops and phones should be avoided at all costs, especially if you are going to bed an hour early.
5. Listen to peaceful sleep sounds
Noise is one of the best ways to fall asleep quickly. Not just any noise, but white noise.
Research has shown that listening to the sounds of rain, fans blowing, or air conditioner sounds is similar to listening to lullabies.
These videos can be found online in a lot of places. You can find a lot of these playlists on YouTube.