How To Sleep Fast in 5 Minutes – A Real Helpful Guide
Coming back home after a long day at work, you brush your teeth and get into your pajamas. Thinking that you would die right now, you dive straight into the bed.
Sleeping is one of the most natural things in human life. Herein, disruption of the circadian rhythm implies that you must be doing something horribly wrong to mess up this basic instinct.
To solve this problem here, we are gonna tell you how to sleep fast in 5 minutes or even less.
What to keep in mind while reading this article?
You will find a lot of countermeasures to fix your sleeping pattern in this article. But all of them might not work for you. Yes, it could be that you are doing it wrong, but most probably there is something else wrong with you.
So, you need to go through the list and separate the activities that you lack. Try them one by one to see which one works for you.
However, if you have any medical case that is causing the restlessness, the following tips might not work.
Tips on How to Sleep Fast
Along with the Military, Navy, and NASA, the government is also concerned with sleeping problems, which resulted in the National Sleep Foundation in 97. Top universities and conglomerates like Google and Apple have also done their fair share of research on this topic.
Here is a list of what they have found and how you can have that shut-eye you are longing for.
Get into a Routine
Living your life in your way, huh?
Guess what, that way is not good enough.
No matter what you do, you will never be healthy unless you follow a disciplined way of living. This is the number one reason for insomnia for most people.
Go to bed every day at the same time and wake up every day at the same time as well. Everything should be done timely. Schedule and plan ahead. Be ready for unexpected events.
You may be late to bed once in two weeks, but don’t make it a habit. Never hit the snooze button in the morning.
To initiate sleep, your body has to drop 2-3°F or 1.5°C. According to Navy researchers, 18°C is the sweet spot, but anything between 15°C to 23°C would do.
A study at the University of Pittsburg looked into some insomnia patients and gave them specially designed cooling mattresses. They previously spent nearly three hours in the bed before falling asleep, but with the mattress, they slept in just 13 minutes.
This was even better than the healthy individuals in that study who took around 16 minutes.
Take A Warm Bath
No, I am not contradicting my previous point. After the warm bath, you will start to lose heat. And, losing heat is what we call feeling cold. Plus, the freshness from the bath will also help you to go to sleep.
Try the 4-7-8 Breathing Method
Hey, don’t skip it!
It works. Here is how to do it;
The tip of your tongue needs to touch the point where your upper frontal teeth and the roof of your mount meet. You need to keep your tongue in that position during the whole process. Then inhale and count to four in your mind. After that, hold your breath and count to seven. Finally, exhale and count to eight.
When you get anxious, you breathe fast. So, to calm the body, you need to do the opposite. And, 4-7-8 is the way to do it.
Don’t Look at the Clock
You look at your clock and realize how much time you have lost, not sleeping. It is going to be an exhausting day afterwards. You think of sleeping in work or school.
If these are happening to you, then stop looking at the clock over and over again. Because it only increases your anxiety and hinders sleep. Try disabling the clock on your mobile. And if you have a physical clock, then try putting it out of sight.
You might love it, but this is slimming your chances of a good night's sleep. Caffeine generally needs six to eight hours to wear out, depending on the intake amount. So avoid coffee, tea, chocolate, colas, and other products like these eight hours before sleeping.
Nicotine is a stimulant. So, either you have to leave the addiction or deal with sleepless nights. No alternative, period.
Get Some Sunlight
When you wake up in the morning and go under the sun, your body understands that it is time to release Cortisol. This is the hormone that makes you feel awake and alert. Without it, you will not be able to focus and concentrate.
On the other hand, when the sun goes down, your body releases a chemical called Melatonin. It is your sleep hormone that makes you want to go to bed.
Going under the sun late will cause a delayed release of Cortisol, which will also delay the release of Melatonin. Consequently, you will mess up your whole hormonal clock.
So, you need to meet the sun every day for at least 20-30 minutes. Go for a walk or sit by the window. You will have to let your body know what time it is.
Lose Weight, Buddy
A study conducted by Deakin University found that after a meal, the cortisol level of a healthy person increased 5%. This is the normal level. But you won’t believe how much it increased in the people who crossed the obesity limit.
Cortisol rose by 51% in them.
So, when you are enjoying your night time meal or snack, you are releasing a ton of Cortisol. And, you know from the previous tip that it has an inverse relationship with Melatonin. Thus, you have a low level of Melatonin at bedtime. This keeps you awake, and you can do nothing about it.
Obesity is also the cause of Sleep Apnea. It causes you to stop breathing for short periods and wakes you up in the process. This also makes sleeping harder for you.
So, lose some weight, bruv.
Exercise, But Don’t Do It Late
While studies have shown that exercising makes sleeping easy, doing it late before bedtime can give you the opposite results. Exercising makes you active and energetic, which is not that good for sleeping.
Relax Before Sleeping
Before bedtime, try to do something that relaxes you. Like, you can read a book or take a walk. Do it one or half an hour before sleeping.
Relax Your Body
Some people subconsciously keep their muscles stiff on the bed. You actively have to relax your body. If it helps, you can also squish and squint your face and then relax your face muscles one by one. You can do the same with all of your body muscles.
This is a method that the US Navy allegedly used to get 96% of its fighter jet pilots to sleep in just 2 minutes. I bet, you can do it in five.
Avoid Negative Thoughts
Circumvent all of the thoughts that worry you. Leave them for the next day. You need to get into a meditative state and focus on inner tranquillity.
I know, I sound like a yogi. But this is one of the best ways to get sleep quicker.
You can also visualize yourself in a comfortable position and indulge yourself in those thoughts. Yes, I am telling you to daydream. Believe me, I was a victim, and this one helped me the most.
This is where we disagree with most of the experts. Because we believe that having a nap late at noon is a good habit.
We all know that waking up early in the morning is vital for a good sleep cycle. But nowadays, our society and work demand for night hours. So, a quick nap after lunch should be enough to compensate for those late hours and enable us to wake very early in the morning.
Think What to Eat
Again the carbs are your enemy. Though a high-carb diet is good for your sleeping pattern, it is not suitable before bedtime. Surprisingly, research has shown that high-fat content meals at night promote a good night's sleep.
Here are some foods that you can add to your diet to sleep better;
- Chamomile Tea
- Passionflower Tea
- Fatty Fish
- Cherry Juice
- Sweet Potatoes
- Cottage Cheese
All of these either contain Melatonin (the sleep hormone) or promote the growth of Melatonin. There are lots of other foods like these. Try them to have better results.
People often let go of their mobile devices and computers just before going to bed. The bright light coming out of the screens tells your body that it is not bedtime yet. So if you just left your screen, your body might not sleep that fast. So, try leaving it an hour before your bedtime.
Buy an essential oil diffuser and get it in action. Because many studies have shown that pleasant smell in your room advocates for a good sleep.
You have all the tips you need to sleep fast. However, you are not going to have a perfect night the first day you undertake these remedies. It is the practice that makes things perfect.
So, try these methods of sleeping faster for two or three months. Even if you are not having that perfect slumber, you will see some improvements.
But, what if you don’t?
Go, see a doctor!
There could be two possible outcomes if you are not sleeping well even after doing everything we recommended in this article.
The first one is, you are not doing them correctly.
Secondly, you are ill.
And, if you think you are ill then see a doctor at your earliest. It has already been months, and you don't want to delay seeing the doctor further. However, don’t take supplements without the recommendations of an expert.
Again I remind you that not all of the tips will work for everyone. But, given that you are in reasonable health, one of them has to work. Practice them as hard as you can. I know giving up habits and picking up one is very hard.
But is it harder than exhausting days and sleepless nights?
I think that answers your question of how to sleep fast in 5 minutes. Wish you good luck trying!