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There are two kinds of sleepers: the lucky ones who can fall asleep in under a minute, and those who need to sleep for hours just to feel tired.
According to the National Sleep Foundation, it is perfectly normal for you to take between 10-20 minutes to fall asleep.
You can take more time than that.Sleep latencyAn indication of a deeper problem could be the length of your sleep time. This could indicate a sleep disorder or health problem, but most often, it is our racing thoughts, stress levels, and anxiety that prevent us from sleeping.
Anxiety about sleeping is one of the most common reasons people don’t sleep.
Your mind can be tricked to get you to sleep faster. These are some easy tricks that you can use tonight to induce sleep faster.
Let’s first take a look at the process of your body falling asleep.
How Your Body Falls Asleep
You cannot fall asleep like a switch. The moment you wake up, click and you can go to dreamland.
It’s more complicated than that. It is a gradual process that begins with mental and physical relaxation, then gradually progresses to drowsiness before entering a fully-asleep state.
These steps involve a complex interplay between hormones, brain waves, and muscle activity. This eventually shuts down your body (though much still happens in your head while you sleep).
Your ability to fall asleep can be affected by factors such as the temperature at your room, how you are eating, and what time it is. They can sometimes act as cues and tell your muscles to relax, your brain to get some shuteye, or both.
These cues can be used to stimulate your brain to go to sleep by relaxing your body, releasing the right hormones and initiating the process.
These are the top mind tricks to help you sleep, and they’re all backed up by solid scientific research.
1. Cognitive Shuffling
You’ve likely heard of the age-old trick of counting sheep to fall asleep. Another popular trick is to count backwards.
These are not effective in lulling the brain to sleep.
Luc Beaudoin is a Vancouver university researcher who has developed a far more efficient method. It is called cognitive shuffling.
It is possible to feed your mind random images and thoughts, without making any connections. The brain will struggle to visualize every thought and a new one will be quickly introduced to it.
This dissociated jumbled jumble of thoughts, images can be quite effective in making you sleepy. Cognitive shuffling can be done in two ways. The first is a word-game.
Pick a random word that is emotionally neutral and at least five letters. Start with the first letter. Visualize each word. You can move on to the next letter if you run out words.
You can also use his paid app, mySleepButton for iOS and Android.
It will do all the work. The app will randomly list items and give you just a few seconds to see each one. The app can be set to a timer, and it will automatically turn off when you go to sleep.
Although I haven’t yet tried the app, many customers rave about how it helps them fall asleep faster.
2. 2.
Cognitive shuffling relies on random disjointed visualisation to help you fall asleep. Even normal imagination can be helpful.
Imagine yourself in your happy spot. You can imagine yourself at the beach, in a grassy field, or anywhere else that makes your happy and content. You will eventually fall asleep as your visualization becomes more dreamy.
3. Rewind Through Your Day
Another way to visualize is to mentally go back through your entire day. Begin by imagining when you got in bed, and then work backwards from there to get out.
You should be focusing on the positives, such as a phone call to your mom, a smile from someone, or a funny joke you found online. Do not dwell on the negatives.
4. Enjoy A Glass Of Milk Type
Warm milk doesn’t contain enough chemicals that will help you fall asleep faster. This myth has been repeatedly disproved.
Warm milk can create a relaxed psychological effect. It can help you relax and get to sleep.
You can also do anything that relaxes you like reading, folding clothes, drawing, writing, and other activities. It will become a regular time for your brain to go to sleep if you make it a routine.
5. Lower The Temperature
As you get closer to bedtime, your body naturally cools off. Your brain will also notice a decrease in body temperature as a sign that it is getting close to bedtime.
It could prevent you from falling asleep quickly if your bedroom is too hot.
According to the National Sleep Foundation the ideal temperature for sleeping is between 60-67 degrees.
6. Rain Is A Good Thing.
Have you ever wondered why cold weather can make you feel sleepy? The lower temperatures and less natural light, which triggers the release melatonin, the sleep hormone, are the main reasons.
Scientists believe that the musty smell of wet soil, which is caused from oils released by plants, can help to relax and contribute to sleepiness.
Rainy nights are a good night for many people.
What about the days when you don’t have any raindrops to soothe your sleep?
Listen to artificial rain sounds. Digital rain sounds can be used to induce relaxation and sleep, even though you won’t feel colder or smell the soil.
You can download a variety of apps or listen to audio recordings on YouTube or other music services.
7. 7.
A warm shower or bath can help you sleep better, as you probably know. This trick works best if you move your shower to the evening.
Hot showers too close to bedtime can make it harder to fall asleep because your core temperature may be too high.
Your body will be able to cool off if you shower around an hour before going to bed. This is a strong signal for your brain to go to sleep and to get to bed.
Notice:Some tricks work better for some people than others. You can try several until you find one that works for you. If none of them work, you might have a sleep disorder or a problem with your mattress.
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