How to fall asleep fast - 16 effective ways - Healthocrat: Your ultimate fitness partner

Thursday, October 25, 2018

How to fall asleep fast - 16 effective ways

A good health is directly proportional to a good sleep. Sleeping for about 7-8 hours relaxes your mind and helps in removing stress. However, many times we fail to fall asleep and end up our night staring at the ceiling fan. It affects not only our next day's routine, but also our ability to remain focused while performing certain tasks. And further, if this problem persists for several days, it can cause many serious problems to our body.

a woman sleeping on a pink mattress

Today, we are going to present some tips that can help you fall asleep quickly and are also beneficial in getting rid of insomnia. Just follow these steps regularly and say goodbye to your chemical pills.

How to fall asleep fast?



  • Exercise daily in the morning for atleast half an hour. Doing so will make you tired at the end of the day and you will be able to fall asleep easily. 



  • Try to avoid carbohydrates and fats in your dinner as they are hard to digest and may give you a burning sensation in your stomach which further can affect your sleep.



  • It is important to have a regular sleep-wake cycle as it automatically prepares the brain for sleeping or waking up. 



  • Dim the lights of your room atleast 30 minutes prior to going to bed. This will help in relaxing your mind. 



  • Create a proper sleep environment. Choose your mattress in which your body becomes fully comfortable and make your room a comfortably cool. 


a small teddy lying on a mattress

  • Do not try to sleep deliberately. Try for 20-25 minutes and if you cannot sleep, get off your bed and get yourself engaged in some relaxing work. When you feel sleepy again, immediately go to your bed.



  • Do not use mobile phones or laptops in a dark room as they emit blue light which does not help in falling asleep. However, if you are addicted to use your mobile phone in the night, eliminate the blue light from the screen. There are many applications available on the app store which reduce the amount of blue light.



  • Do not drink too much liquid before going to your bed as it may give you several trips to the toilet which can affect your sleep.


a woman in green tshirt drinking water



  • Make your room pitch dark as darkness helps in secreting Melatonin (a hormone responsible for inducing sleep; also known as sleep hormone).



  • Do not get angry or emotional just before going to bed. Avoid thinking too much about a same thing as it can make you stressed. 



  • Listen to relaxing music about 30 minutes before going to sleep. It will help you in forgetting your stressful day and will help in falling asleep quickly.


a woman holding a headphone and listening to music



  • Wash your face and feet as it lowers the body temperature and makes you comfortable on the bed.



  • Drink warm milk before sleeping.



  • Relax your eyelids rather than forcing them shut.


a man sleeping comfortably and not forcing his eyelids



  • Perform meditative exercises or yoga before going to sleep. It will soothe your mind and give you inner peace.



  • Last but not the least, take deep breaths when you are on your bed. 



We, at Healthocrat.in, hope that our article on 'How to fall asleep fast: 16 effective ways' has served its sole purpose by helping you in some way.


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