how can i sleep fast

3 hours ago 2

To fall asleep fast, here are some expert-backed tips and techniques:

Lower the room temperature to between 60°F and 67°F (15.6°C and 19.4°C). A cooler room helps your body regulate its temperature and signals it to fall asleep faster. Taking a warm bath 1-2 hours before bed can also aid this process.
Use the 4-7-8 breathing method : breathe in quietly through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat this cycle 3-4 times to promote calmness and relaxation.
Set a consistent sleep schedule by going to bed and waking at the same time everyday. This helps regulate your circadian rhythm which cues your body when to feel sleepy.
Get daylight exposure during the day as it helps your internal clock. Avoid bright lights before bed and consider blackout curtains to promote melatonin production.
Avoid eating large or heavy meals right before bed ; try to have your last meal at least 2 hours before sleeping or choose lighter foods.
Listen to relaxing music or white noise to reduce anxiety and help you unwind.
Exercise early in the day to establish a strong circadian rhythm, but avoid exercise close to bedtime as it can interfere with sleep.
Create a calming bedtime routine that can include meditation, guided imagery (imagining peaceful scenes), or progressive muscle relaxation.
Try paradoxical intention by telling yourself to stay awake, taking the pressure off falling asleep, which in turn can help you fall asleep faster.
Ensure your mattress and sleep position are comfortable for you, as discomfort can delay sleep.
Avoid exposure to screens and artificial light at least 30 minutes before bed , and dim the lights to signal your body it’s time to sleep.