We all have evenings when we find it hard to fall asleep or we wake up in the night. You may find your mind racing and your body tossing and turning when you just want to be asleep.
Sometimes falling asleep quickly doesn’t come easy… It would be wonderful if we could just turn our brains off like a light switch or power our brains down like our cellphone. But unfortunately, it’s not that easy.
And if your mind can’t sleep, it’s really difficult for your body to follow. But if you’ve been up at night wondering how to fall asleep fast, it might be affecting you even more than you realize.
Failing to fall asleep isn’t only frustrating — the anxiety from not being able to sleep can actually make it even harder to fall asleep in the future. So how can you stop this domino effect to successfully catch some zzz’s?
There are scientific tricks you can try to flip the switch and guide your body into a safe shutdown mode.
How to Fall Asleep Faster and Sleep Better
1. The 4-7-8 Method
The 4-7-8 method is based on Pranayama, a traditional yoga technique. This method can help ease anxiety and lull you into a state of calm. In the 4-7-8 technique, you focus on counting to distract yourself from feelings of anxiety. Here’s how to sleep faster with the 4-7-8 method.
- While laying down in bed, allow your tongue to relax behind your front teeth, resting on the roof of your mouth.
- Slowly exhale all of your breath through your mouth, completely emptying your lungs.
- Breath in through your nose for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds.
- Repeat this process at least four times.