How to Fall Asleep Fast – 10 ways to help you become a sleeping beauty

If you clicked this article, I believe you don’t need me to say any more about the difficulties associated with insomnia and trying to fall asleep quickly. We all suffer from it to different degrees. For me, normally I don’t have this problem, however, I experience Insomnia if I’m under a lot of pressure like during the period of writing my dissertation for my master’s degree.

I didn’t get proper sleep for a month, so during the day I didn’t have any energy and can’t concentrate on anything not to mention reading all the boring papers, and during the night, I turned and turned on my bed and just couldn’t fall asleep, feeling like I was wasting my time.

sleeping peacefully with sheep in background

It’s not only not being able to fall asleep that bothers me, but also if I don’t have enough sleep it makes me feel exhausted and anxious all the time. This affects my relationships as well, I always become irritable if I didn’t get enough sleep and get angry and shout at my boyfriend for no reason. Another thing I worried about was my skin, it became dry, coarse, oily and the worst part is —pimples. All the skincare and makeup products can’t change your tired look.

woman sleeping comfortably

I have tried different approaches to deal with this situation, these are the ones I find work, but different people have different preferences, so choose the one that’s suitable for you, or just try them all and choose the one that works better for you. I hope I can show you how to fall asleep fast.

 

ASMR

Autonomous sensory meridian response (ASMR) is a term used for an experience characterised by a static-like or tingling sensation on the skin that typically begins on the scalp and moves down the back of the neck and upper spine. If you have never heard of ASMR before, take a look at Maria’s Gentle Whispering ASMR on YouTube, it may open up a whole new universe for you.

ASMR

And if you like a guy’s voice, there is another YouTuber you should know, Dmitri.

Besides help your sleep, ASMR can help you relax as well. When they upload a new video, I just can’t wait to get in my bed and hit the “play”.

White Noise

White noise can have the same affect as ASMR, I use these 4 phone apps.

sleep-apps

Personally, I like the ocean waves the best. Try them and find your favourite sound to relax your brain and have a nice sleep.

 

Meditation

We have all heard of meditation, but most people like me just don’t have the patience to go through with it regularly. A few months ago, I learnt about the 4-7-8 breathing technique, it is very easy, you can do it in any position, just hold your tongue behind your upper teeth and inhale for 4s, then hold your breath for 7s and then exhale through your mouth for 8s and make the “woo” sound. If you just start to practice this, do no more than 4 rounds for one practice and twice a day.

girl-performing-yoga

I didn’t follow the instructions to do it at least twice a day, but I did do it quite a lot. I felt calm after my practice. Watch this 4-7-8 technique video to get a better understanding of how to practice this technique.

Now you know about these useful tools to help you relax, it’s time to make some changes to your bedroom, to give you a relaxing environment. Starting with the smell.

 

Plants

All cells in your body need oxygen, which they use to produce energy. This includes neurons. Your brain requires a lot of energy, so it depends on oxygen. During the sleep, more oxygen will be needed, if you ever lived at higher altitudes, you will understand the pain of a lack of oxygen when you are trying to sleep.

beautiful-peaceful-bedroom-helps-you-sleep-fast

In order to get more oxygen in your room, putting some plants in the bedroom is a good idea to generate the oxygen during the daytime, but remember to move these plants out during the night, or they will breathe the oxygen with you.

 

Thisworks Pillow Spray

Thisworks is a very famous UK brand, the lavender smell helps me relax and fall asleep easily. You get two pillow sprays one is deep sleep and the other one is sleep plus. Sleep plus is stronger than deep sleep, I use the first one every day, spraying it on my pillow has become my before-bed routine.

This Works Deep Sleep Pillow Spray

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This works Sleep Plus + Pillow Spray

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Light

Light is very important for a good sleep. If your bedroom can’t be completely dark or if you are on business trip and have to sleep on a plane or trains, getting a good eye-shade is your best investment. A sleeping mask can help you fall asleep quickly, especially when you are easily distracted by the smallest rays of light in your bedroom.

Sleep Mask 

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In terms of your bedroom, warm light is better than cool light when it comes to helping you relax. We can all feel that bright light will hurt our eyes, in technical terms, bright light was discovered to stop melatonin synthesis. Epiphysis with the melatonin it produces plays a significant role in the regulation of many functions (sleeping, antioxidant status, body temperature etc.). It’s just not as easy to use a warm light when you are getting a new light try to keep the temperature between 2700K – 3000k.

If you want to get an even better experience, don’t use the light bulb, put LightStrip under your bed, behind your bed or anywhere you like which is not directly facing your eyes

Philips Hue LightStrip Plus Dimmable LED Smart Light 

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Mattresses and Pillow

If you are happy with your old mattress and pillows, there is no point in getting a new one. If you are still struggling to find the perfect mattress to hold and support you, my recommendation is COCO-MAT. Take a look at their website to discover more about the mattress and they even have a program to find the perfect pillow for you.

comfortable-mattress-teddy-bear

The mattress is quite expensive however if it helps your sleep, then the money is well spent.

 

Melatonin

We mentioned this before in the lighting section, melatonin is the magical thing that helps you fall asleep in a second. There are lots of melatonin tablets you can get in shops without a doctor’s prescription. This Natrol one works for me, it makes me fall asleep very quickly and wake up fresh. I tried other tablets as well, some of them make me dream a lot during my sleep, so when I wake up, I still feel tired.

Natrol Melatonin Fast Dissolve Tablets

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I personally don’t like to take tablets unless the situation is really bad, normally I would like to drink tea and eat gummy bears.

Traditional Medicinals Organic Nighty Night Tea

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OLLY Restful Sleep Gummy Supplements

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Go to doctors

Well, this is a serious issue. If none of above suggestions can help you, I think you really should go to the doctors. There may be some other issues causing your insomnia. If you don’t like taking pills consider going to see a psychologist.

professional-lady-to-help-you-sleep

I know insomnia is the enemy that I have to fight for a lifetime, but I’m not afraid because I am well prepared. I hope after reading this article, you are relaxed and ready to fall asleep fast

 

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