How To Fall Asleep Fast

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Beyond Counting Sheep

Bizarre but Helpful Ways to Fall Asleep Faster


Most days, we can all agree that we'd rather trade water cooler conversations for nap time. Between work, going to the gym, running errands, and our social lives, sleep often gets forsaken, which is ironic considering it's what fuels our hectic days in the first place. Sleep is essential in looking and feeling our best, so it's important to get plenty of it. The next time you're short on time and need to maximize your Z's, try these helpful tricks to fall asleep faster!

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WHY SLEEP IS NECESSARY

to look good
to look good
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Beauty sleep isn't just a fable. How else do you think "Sleeping Beauty" got her name?
Catching at least 8 hours of sleep a night helps you look more refreshed and vibrant. Bring on the compliments!

live longer
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Sleeping less than 6 hours increases likelihood of premature death by 12%


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Sleep slows and relaxes the heart and circulatory system.

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Sleep regulates hormones & blood sugar levels.

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Sleep helps the brain absorb amino acids, which make you a sharp thinker

Improve Memory

Sleep deprivation negatively affects:

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Focus

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Vigilance

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Attention

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Information Recall

We lose the ability to learn new information, and to retain old information.

boost immune system
boost immune system
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Adults who sleep less than 6 hours a night are 4x more likely to catch a cold, and there's nothing hot about that.

By increasing to 8 hours of sleep nightly, you'll lower your risk of

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High Blood Pressure

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Heart Disease

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Diabetes

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Obesity

HOW MUCH WE SLEEP

1 in 5

Americans sleep less than
6 hours/night

reasons
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Difficulty Concentrating

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Increased
Stress

50-70 million

Americans have sleep or
wakefulness disorders

related disorders
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Insomnia

sleep apnea

Obstructive Sleep Apnea

BIZARRE BUT HELPFUL WAYS TO FALL ASLEEP FASTER

These tips might seem unrealistic, but science is science an it's saying you'll fall aleep faster if you do the following

get-cold
 
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Take a colder shower or bath than normal

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Turn the climate control to a lower temperature

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Sleep naked

Or take a warm bath or shower

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Or take a warm bath or shower

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Body temperature dops rapidly once you exit a warm shower.

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Scientists found this can trigger a sleepy feeling due to a decrease in heart rate. the average person experiences an 8% drop in heart rate while sleeping.

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the 4-7-8 exercise
 
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Regulating your breathing pattern decreases heart rate and blood pressure, directly linked to facilitating sleepiness.

THE EXERCISE:

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THE EXERCISE:

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4 seconds:
Inhale

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7 seconds:
Hold Your Breath

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8 seconds:
Exhale

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recount your day
 
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Replay exactly what you did throughout the day to divert your focus from trying to fall asleep.

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Step 1: Begin with the first thing you did when you woke up.

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Step 2: Progress from there. Think about any activities and observations.

pretend to be tired
 
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Just as smiling makes your brain think you're happier, tricking your brain into thinking you're exhausted works wonders to help you fall asleep.

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The sensation that things are getting darker

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The feeling of sinking into your bed

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Heavy eyelids

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