Fall Asleep In Five Minutes Or Less With These 8 Surprising Strategies

Forbes

11 hours ago

If you have trouble falling asleep, learn eight tips that experts say can help you to fall asleep in ... More five minutes or less.
Sleep is one of those things we often take for granted. Yet it's the foundation for our mental and physical health, job performance and career success. Odds are you're part of the whopping 52% of Americans who say work stress interferes with sleep. If you're having trouble falling asleep or not getting enough, that can spell trouble. Sleep experts suggest eight strategies to fall asleep in five minutes or less when your mind is wide awake but your body has called it quits.
8 Strategies To Fall Asleep In Five Minutes
Studies show that if you don't get enough sleep, you're at greater risk of heart attack or stroke, and your risk of death from heart disease more than doubles. Lack of sleep is linked to depression, impaired immune system function, weight gain, hypertension and Type 2 diabetes.
Sleep deprivation makes you grumpy and more likely to nod off at your desk. Sleep experts advocate midday power naps at work to reset your brain and recharge your batteries for the remainder of the day.
Research shows that a good night's sleep supports brain health, clearing away the plaques--one of the six factors that can prevent cognitive decline. If your mind is still wide awake long after your body has called it quits, Rosie Osmun, certified sleep science coach at Amerisleep, reveals eight unexpected strategies you can use before you hit the hay to catch more z's, claiming some work in less than five minutes.
"Breathing patterns play a significant role in our autonomic nervous system," Osmun says, recommending the 4-7-8 breathing method as a highly effective technique: "Place the tip of your tongue against the ridge behind your upper teeth, exhale completely, then inhale through your nose for four counts. Hold your breath for seven counts, and exhale slowly through your mouth for eight counts," she explained.
Osmun notes that this method can calm the nervous system in just a few cycles, making it ideal for those looking to fall asleep quickly.
Complete darkness is essential for triggering your body's natural sleep response, according to Osmun. "Our ancestors slept in completely dark environments, and our bodies still respond best to these conditions."
She recommends removing all sources of light from the bedroom, including electronic devices that emit blue light. "Even small amounts of light from phones or alarm clocks can disrupt melatonin production and make falling asleep much harder," Osmun added.
Osmun points to research showing that cooler temperatures significantly improve sleep quality and reduce the time it takes to fall asleep. 'Setting your bedroom temperature between 60-67 degrees Fahrenheit creates ideal conditions for sleep.'
She explains that body temperature naturally drops as part of the sleep cycle, and a cooler room helps facilitate this process. 'Taking a warm bath about 30 minutes before bed can amplify this effect, as your body temperature will drop more dramatically afterward.'
One surprising technique involves doing the opposite of trying to fall asleep. "When you try too hard to sleep, it often backfires," Osmun points out. 'Instead, try to stay awake with your eyes open while lying comfortably in bed.'
She explains that this reduces sleep anxiety and performance pressure that many insomniacs experience. "By removing the pressure to fall asleep, many people find they drift off much faster," she adds.
For those whose minds race at bedtime, Osmun recommends purposeful visualization. "Instead of worrying about tomorrow's meetings or replaying today's events, visualize yourself in a peaceful setting like a beach or forest."
She adds this technique breaks the cycle of rumination that keeps many people awake. "The key is to focus on sensory details in your imagined scene—the sounds, smells and feelings—to fully engage your mind."
Osmun refers to research that consuming simple carbohydrates four hours before bedtime can improve sleep quality. "White rice appears particularly effective at promoting faster sleep onset." But she cautions against eating too close to bedtime when digestive discomfort can counteract any potential sleep benefits.
Finding the proper mattress firmness for your specific sleep position can dramatically reduce the time it takes to fall asleep, according to Osmun. "Side sleepers typically need a softer surface to relieve pressure points, while back and stomach sleepers benefit from firmer support."
The sleep expert emphasized that becoming fixated on falling asleep quickly often backfires. "The average person needs 15-20 minutes to fall asleep naturally," Osmun says. 'Watching the clock and worrying about not falling asleep fast enough creates a cycle of anxiety that keeps you awake.' She recommends removing timepieces from view and accepting that the process takes time.
A Final Wrap On Strategies To Fall Asleep In Five Minutes
Sleep deprivation affects millions of Americans, with approximately 70 million people suffering from chronic sleep problems according to health authorities. Consistent sleep habits are the foundation for falling asleep quickly. Going to bed at the same time and getting up at the same time keeps your body regulated and make sit easier to fall asleep.
Many sleep experts like brain scientist, Jill Bolte Taylor, recommend sleeping until your brain wants to get up. Taylor told me that if you're not sleeping until your brain wakes you up, then you're not getting enough sleep. 'One of the worst things we can do is have an alarm,' Taylor insists. "A typical sleep cycle runs between 90 and 110 minutes, so if you're forcing yourself to get up in the middle of a cycle, then you just blew a whole cycle of rejuvenation for your brain. Sleep is about rejuvenating the brain."
Taylor describes how brain cells are constantly working. They eat and create waste, and sleep is the optimal time for the waste to be cleared out between the cells so they can actually function. 'I compare it to when the garbage collectors go on strike, we know how congested the streets become,' she states.
Each night before bedtime, take a chill pill (such as meditation, listening to soft music or reading an inspirational book) instead of a sleeping pill to relax your mind. As you put your mind at ease, your sleep—in the words of William Shakespeare—will mend your raveled sleeve, helping you fall asleep in five minutes.