Those who wish to be able to fall asleep quickly usually have to struggle with insomnia. How to sleep faster You can recognize insomnia because you have difficulty falling asleep or staying asleep over a long period. Whether inner restlessness, brooding, or simply a lack of tiredness – the causes of falling sleeping problems are different. But no matter where insomnia comes from: It is grueling in the long run.
So that you can fall asleep quickly, we have collected the best tips for you and tell you what you should avoid before going to bed.
Table of Contents
# 1 Fall asleep quickly: Reading and listening make you tired
To be able to fall asleep quickly, you should have an evening ritual. A well-tried tip and an almost perfect solution for many: Read before bed. So try to read it lightly. Reading can help you switch off and relax. However, it shouldn’t be the exciting psychological thriller that keeps you awake after all.
Instead of reading for themselves, listening to audiobooks or radio plays also helps many people fall asleep quickly. Which stories you then hear is entirely up to you, it can be stories from childhood, such as ‘The Little Prince’ by Antoine de Saint-Exupéry, ‘The three question marks ???’ or something to smile about, like the books by author Christopher Moore, or a not-too-creepy thriller, such as ‘Glennkill’ by Leonie Swann. “Well then, good night !:
# 2 Fall asleep better: exercise makes all the difference How to sleep faster
Getting enough exercise can also help you fall asleep faster in the evening. A short evening walk is ideal – it makes you tired, and you sleep more deeply.
However, if you overdo it with physical exertion in the evening, you will achieve precisely the opposite effect. A challenging workout in the gym stimulates and keeps you awake longer. There should therefore be a good two to three hours break between training and bedtime.
# 3 Fall asleep well: Put your watch off! How to sleep faster
If you have trouble falling asleep, you should banish the clock from the bedroom – or at least from your direct field of vision. Otherwise, your gaze wanders again and again to the clock, and you end up getting more and more upset because you can’t sleep. Falling asleep quickly then becomes impossible.
In general, it always makes sense to stick to fixed sleeping times. And that should be adapted to the wake-up time and the ideal length of sleep. The size of the rest is always very individual. Overall, the length of sleep decreases with age.
# 4 Fall asleep quickly in the dark and cool bedroom How to sleep faster
It shouldn’t be too bright or too warm in the bedroom. For example, a candlelit dinner can be the ideal evening ritual for you to get tired. The subdued light increases the production of the hormone melatonin, which controls the day-night rhythm of the body.
So-called daylight alarm clocks can also help when falling asleep, as most devices can also simulate a sunset – the light is gradually dimmed until it goes out.
The ideal room temperature should be between 16 and 19 ° C. Body temperature drops during sleep, a report from Harvard Medical School pointed out there. Therefore, a heated body can come to rest better in a cool bedroom—more on this in # 5.
# 5 Fall asleep better with socks or a hot water bottle
Researchers from Switzerland have found in a study that warm extremities can help you sleep faster and better. When it is warm, the blood vessels expand. This, in turn, helps lower your core body temperature, which releases melatonin and signals the body that it is time to relax.
Of course, you can also take a warm shower or bath before going to bed. Here relaxing bath additives such as lavender oil can also promote tiredness. You can fall asleep faster after such a relaxing bath.
# 6 Sleep fast with the fitting nightcap How to sleep faster
If you often have difficulty falling asleep quickly, you should analyze exactly what you can do better before going to bed. For many, it starts in the afternoon. Because the caffeine in coffee and tea (green & black tea) could bring you to sleep at night. Even your eating habits can affect your sleep. However, a glass of wine can ensure that some of us feel that we can fall asleep faster. But if it doesn’t stay with the glass, every drop too much can do precisely the opposite. It is, therefore, best to altogether avoid alcohol as a nightcap. The same applies to nicotine and cigarettes, by the way.
Better: drink a cup of tea before going to bed. Asleep or calming tea with chamomile, valerian, or lavender can make it easier to fall asleep. Also good: a glass of warm milk (who likes honey too).
Sleep better: what are the benefits of Smart sleep & Co.? How to sleep faster
In addition to several home remedies, there are now special dietary supplements to ensure a more restful sleep. One of the best-known is the product “Smart sleep,” which was presented in “Die Höhle der Löwen” in 2018 and was able to get hold of a million-dollar deal there.
Intelligent sleep is a vitamin drink taken before bed and is said to improve the quality of sleep. On Amazon, the positive reviews predominate. But we cannot judge whether the vitamin mix or the placebo effect is responsible for the positive impact.
Falling asleep quickly: This is what happens when you have insomnia
A lack of sleep can harm your emotional world and your ability to perform and concentrate in the long run. Frequent reasons are excitement, stress, and worries that you take to bed with you and then don’t let you fall asleep quickly because your thoughts are constantly revolving around them.
.Upcoming appointments such as exams, deadlines, or even exciting events such as your wedding can be stressful – after the meeting, however, the sleep problem normalizes again
However, if your difficulties falling asleep or staying asleep persist for several weeks, you should talk to your doctor about it.
The content of this article is provided for informational purposes only and is not a substitute for a doctor’s diagnosis. If you have any uncertainties, urgent questions, or complaints, contact your doctor or pharmacist.
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