Relaxation techniques, visualization exercises, and improving your sleep hygiene are some of the methods you can use to fall asleep faster. Relaxation techniques, visualization exercises, and improving your sleep hygiene are some of the methods you can use to fall asleep faster. Techniques for falling asleep faster typically focus on reducing stress before bed and inducing a calmer state known as the relaxation response. Learning ways to fall asleep quickly can ease the stress of turning back and forth and help you sleep better and longer.
For the next 10 seconds, imagine yourself lying on a couch or bed in a dark room. If you’re having trouble falling asleep, try setting your thermostat between 65 and 68 degrees Fahrenheit.
How long does it take for insomnia sufferers to fall asleep?
See a doctor if you find that you often have trouble falling asleep or fall asleep very quickly every night. Ensuring that your bedtime remains relatively consistent is also key to getting a good night’s sleep and falling asleep normally. One study found that your sleep quality decreases when it takes you longer than half an hour to fall asleep. To reach this normal window of time to fall asleep, set up a healthy bedtime, make sure you get enough sleep at night, and avoid exercises that could keep you awake at night.
Another reason you may not be able to fall asleep is due to an underlying sleep disorder, such as insomnia. Insomnia is the most common type of sleep disorder and includes problems falling asleep or staying asleep, although there is plenty of opportunity to do so.