If you have searched 'How to fall asleep fast?' in Google you are probably suffering from a form of Insomnia. American Psychological Association (APA) states, Insomnia is the most common sleeping disorder with about 33% to 50% of Americans suffering from mild to chronic symptoms.

Insomnia is a frequent sleeping disorder that makes it difficult to get sleep, stay asleep, or can't get back to bed. Not only does insomnia deplete your energy and mood, but it could also harm your health, and overall quality of life.

There are several reasons one is unable to fall asleep once woken up in the middle of the night. Some face insomnia because of stress, travel, work, irregular sleep schedule, anxiety or depression, medications, and more. It changes from person to person, but what doesn’t change is that Insomnia is one of the most common sleeping disorders that’s affecting Americans.

14 tips to beat Insomnia and to fall asleep fast

14 tips to beat Insomnia and to fall asleep fast

1. Practice a consistent sleep schedule

Practicing a constant sleep schedule is effective as when we develop a consistent sleep routine, our body becomes used to the habit and understands when our body needs rest. You can practice a pre-bedtime routine like listening to music, reading books or having a warm shower before bed. Create a bedtime ritual suited to your taste and your body will reward you by falling asleep fast when you have a consistent sleep schedule.

2. Avoid taking longer naps

Naps are important as it makes us active, lifts our mood, boosts our memory, eases stress, and re-energizes us. But longer naps have a negative impact. It can be a reason for inadequate sleep at night as it reduces your sleeping pattern. Therefore an ideal nap is shorter than half an hour and will not lead to insomnia.

3. Invest in Cotton Sheets

Cotton is the most comfortable and breathable fabric available for bedsheets. Cotton sheets are made to provide maximum comfort and peaceful sleep. These sheets are fairly soft and absorbent. It can improve the quality of your sleep while also making you feel good. And we know that a sound sleep can make your day better.

4. Turn Down your Mobile or Laptop

We all have the habit of surfing the internet or watching a series before bed. These habits disturb our sleep. Devices like mobiles, television, laptops emit a blue light which is harmful to our sleep. This is why it is advisable to keep off your devices at least one hour before bedtime. Instead, read a book or write a journal. These kind of activities reduce stress by taking your mind off your regular stressors.

5. Take a Warm Shower Before Bed

Taking a warm shower is one of the best remedies to fall asleep faster. According to research, people fall asleep quickly by 36% after taking a warm shower. Your mind looks for an ideal body temperature on whether it's time to be asleep or be wake. Your body temperature drops at night, alerting your brain that it's time to start melatonin production and prepare for sleep. The water in the shower warms your body, the water immediately evaporates from your skin when you step out of the shower, cooling you down and communicating to your brain that it's time for bed.

6. Practice Meditation before bed

Meditation can allow you to achieve a peaceful state of mind, which is ideal for sleeping. Meditation teaches you to concentrate on the present moment and relax your mind by letting go of your thoughts while you are trying to sleep. Learn to ignore your thoughts and focus on your breath. Your body follows your mind's relaxation. Your muscles start to relax as the stress of the day fades away.

7. Limit Your Caffeine Consumption

Caffeine inhibits adenosine production directly. As a result, it lowers tiredness and may make it hard to fall or remain asleep after consuming it. Hence, we must limit the caffeine consumption level and you should have your last cup of coffee five to six hours before bedtime.

8. Avoid Taking Alcohol

Caffeine inhibits adenosine production directly. As a result, it lowers tiredness and may make it hard to fall or remain asleep after consuming it. Hence, we must limit the caffeine consumption level and you should have your last cup of coffee five to six hours before bedtime.

9. Switch to Dim Light During Sleep Hours

At night, light exposure might make it difficult to transition between sleep cycles, lowering sleep quality. Excessive light can trigger frequent awakenings, disrupting the sleep cycle and limiting the amount of time invested in deeper, more regenerative stages of sleep. Using dim light or red light helps to sleep better.

10. Try The 4-7-8 Breathing Method

Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds is the 4-7-8 breathing technique, often known as "relaxing breath." This breathing technique is intended to enable individuals to sleep or lessen anxiety. People who practice this technique claim that this method enables people to fall asleep in less than one minute.

11. Listen to Soft and Relaxing music

Did you know that your sympathetic nervous mechanism and hormone secretion are affected by music? Music can decrease cortisol, a stress hormone while raising oxytocin, a hormone connected with good feelings. Many people who suffer from insomnia have trouble sleeping because their minds are filled with negative and disturbing thoughts. So, listening to relaxing music helps them a lot. Anyone with chronic or short-term sleep issues may benefit from listening to music, according to studies. Music can assist people in falling asleep faster, waking up less frequently during the night, and feeling more satisfied with their sleep.

12. Put The Clock Away

Checking at your clock whenever you're having trouble sleeping can aggravate your insomnia. Simply turn off or turn down your clock at night so you can't notice the time. If you leave your phone next to your bed, ensure that it's facing down. You won't be bothered to examine the time.

13. Exercise Regularly

Sleep deprivation is caused by stress and anxiety. Exercise, on the other hand, can help you relax and combat the issues that come to your mind at night. Also, exercise makes you tired and your body will push you to sleep more at night when you are more active throughout the day.

14. Try Military Method

The Military Sleep Method is a technique for falling asleep quickly, which is helpful if you have insomnia or simply wish to sleep quickly. It's simple to accomplish, and all you need is a comfortable mattress and cotton bedlinens

You can do the military method to fall asleep fast in the following ways-

• Close your eyes and notice a comfortable posture to sleep.
• Exhale slowly, concentrate on relieving any stress in your body while maintaining a regular breathing pattern.
• Relaxing your facial muscles.
• Allow your shoulders to drop as you relax.
• Allow the muscles in your legs and feet to relax as you proceed to inhale and exhale slowly. Concentrate on releasing whatever tension you may have.
• Imagine a warm feeling spreading from head to toe as you gently stretch your feet and toes.
• Now is the moment to begin picturing to clear your mind of stressful ideas.

This visualization process is called the military method and many people have found it very effective.

Perhaps you've never had an issue with insomnia before or you've had sleepless nights since you were a child. These tips will help you overcome insomnia and fall asleep faster no matter what the situation you are in and you don't have to worry about how to wake yourself up the next morning.