There are many different ways to fall asleep. But learning how to fall asleep in 5 minutes or less is an art in itself.
Some people find it easier to fall asleep by reading a book or listening to music, while others people prefer counting sheep.
On the other hand, some people find it difficult to fall asleep, because of anxiety or fear, or any number of other reasons.
If you’re one of those people who has trouble falling asleep, then the six tips below should help you on the path to blissful slumber.
What you will learn in this article:
- 0.1 1. Avoid screen time before bed
- 0.2 2. Get exercise during the day
- 0.3 3. Keep a sleep diary
- 0.4 4. Slow down
- 1 5. Keep your bedroom cool, dark, and quiet
- 2 6. Create a relaxing bedtime routine
- 3 Conclusion: figuring out how to fall asleep in 5 minutes is worth a valuable life skill
- 4 Extra: sleep resources from academic studies and other research
1. Avoid screen time before bed
Screen-based devices like phones, computers, and tablets can emit blue light.
And this can interfere with your body clock and prevent you from falling asleep on time, and thus from getting a good night’s sleep.
If you’re worried that screens are keeping you up at night, or you find yourself struggling to fall asleep, try limiting screen time.
Or at the very least, put your phone in airplane mode.
Let go of the daytime when it’s bedtime!
2. Get exercise during the day
Sleep is important for your health, but getting exercise and sunlight throughout the day is also crucial.
You don’t necessarily have to go to the gym or outside for a jog, but just try to get up and move around for 10-15 minutes every couple of hours to get your blood flowing.
Exercise can also improve the quality and quantity of sleep.
Even better, regular exercise reduces stress, and is a natural mood booster.
And if you’ll be exercising, try to do it outside: getting at least 20 minutes of sunlight in the morning or midday will help regulate your body’s natural circadian rhythm.
3. Keep a sleep diary
It’s always good to keep a sleep diary, because it will help you keep track of your sleeping pattern.
It will also give you a more accurate assessment of how well you’re sleeping.
Likewise, it’s important to write down what time you go to bed, how many times you wake up each night, and how much sleep you get each night.
4. Slow down
Learning to slow down, and balance our external environment’s influence on our internal clock is a key to great sleep.
5. Keep your bedroom cool, dark, and quiet
We all know that our bedroom is the most important place for us to sleep. So keep your bedroom cool, dark, and quiet.
The temperature in your room should ideally be between 60-67 degrees Fahrenheit (15-19 degrees Celsius).
Darkness and silence can help you fall asleep faster and stay asleep longer.
6. Create a relaxing bedtime routine
Perhaps the most surefuire way to that includes things like reading or listening to soothing music.
Start by relaxing your body. Take a few deep breaths and focus on your breathing.
Remember to keep your eyes closed and try to relax your muscles.
If you find yourself thinking about anything other than sleep, try not to worry about it too much: instead just tell yourself that you’ll think about it tomorrow, and then get back to relaxing.
Conclusion: figuring out how to fall asleep in 5 minutes is worth a valuable life skill
Sleeping well can be tough. The food we eat, the environment we sleep in (i.e. too hot, too cold), and the things we do before bed all have an impact on our sleep quality.
To combat these external factors, it’s important to learn how to slow down and balance our internal clock with our external environment.
Extra: sleep resources from academic studies and other research
- Six simple tips for better sleep from the Mayo Clinic.
- More great tips from the Sleep Foundation (for example setting up your bedroom for optimal sleep).
- Healthline has its own list of 17 sleep tips (go easy on the daytime napping!)
- The Centers for Disease Control and Prevention emphasizes the benefits of a consistent routine.
- Likewise, the UK’s NHS has suggestions too, like not being too hard on yourself if you’re still awake.
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