WHOOP is the device I use that tracks sleep, recovery, and exercise. The company behind what I would call one of my favorite technologies right now runs many studies attempting to improve everybody’s body. With the many studies, they provided some tips to help people fall asleep faster and have a restorative sleep during the night. I will be using WHOOP’s article “What Can You Do to Get to Sleep More Quickly?” in this blog.
The first tip I have emphasized previously is the need for a perfect bedtime routine to reduce the time needed to fall asleep. This entails doing a similar routine and going to sleep at the same time each night. If people do the same things every night, your circadian rhythm will adapt to this and know when to create melatonin that makes it easier to fall asleep. Repeating the same ritual is relaxing and provides a sense of peace for me. Before sleeping, I do deep breathing techniques, meditation, rolling out, and stretching before falling asleep. Whenever I complete these activities before falling asleep, I feel relaxed and can fall asleep easily. Creating your individualized, consistent bedtime routine is the best way (in my opinion) to make it easier to fall asleep. The article suggests doing yoga, meditation, or stretching. There is also a hot bath or shower, which I will do if I have trouble falling asleep. At one point in time, I read and journaled before falling asleep, which is another good routine. Once again, blue light is horrible for you, so even restrict the amount of blue light you see or buy blue light blocking glasses to prevent light from impacting you. In terms of what to avoid, do not digest food three hours before bed, do not consume caffeine four hours before bedtime, and do not use a screened device for at least thirty minutes to an hour (if it is necessary to use a device, use blue light blocking glasses),
The next tip is to have the best sleep environment to fall asleep. Make sure you are comfortable with the bed, which you can do by purchasing a good mattress, soft sheets, and a fantastic pillow. The more comfortable you are, the easier it is to relax, which induces quality sleep. Your body has to drop in temperature to fall asleep. It is great to have the temperature between 60-68 degrees Fahrenheit or 15.56-20 degrees Celsius. If you can afford to lower the degrees down to this temperature, this can reduce the time needed to fall asleep. Darkness is another thing that is essential to falling asleep. You could purchase blackout curtains, cover any lights in your room at night, or wear a sleep mask. Additionally, it is great to have an environment that is quiet or play relaxing music. The best thing is to have a device that can play white noise (preferences vary per person, but white noise is considered the best thing by many). The last tip in this section is to wear socks to be. Some studies found that wearing warm socks may help lower body temperature. Medical News Today’s article “Is sleeping with socks on good for you?” says that warming the feet and hands helps the blood vessels relax, which can help release heat through the skin to lower body temperature. I have yet to see if socks help me sleep, but this may be a way to help people fall asleep faster due to supporting evidence.
Another tip uses a 4-7-8 breathing technique to help induce deep sleep. I believe this technique helps me, so I will describe this technique as it may have the same benefits for you. Start by putting the tip of your tongue on the roof of your mouth. Breath in through the nose for four seconds, hold for seven seconds, and breathe out for eight seconds. The WHOOP article says to make a “whoosh’ sound, but you can make any sound you want or make no sound at all; it is your choice. Deep breathing, in general, can help you fall asleep faster. The goal of this method is to help you relax through this deep breathing. Looking into deep breathing exercises that can enhance sleep could be beneficial for anybody.
Hopefully, some of these tips will help you fall asleep faster. My experiences portray that almost every one of these helps me, but that may not be the case for everybody. It is critical to experiment with ways to help you fall asleep because falling asleep faster and having a deep sleep is an incredible feeling.