How to fall asleep fast? In a modern world, where we want to do things as fast as possible, in the most efficient way, it makes sense that we all want to know how to get to sleep easily. The following tips and guided exercise will help you to get to sleep quickly.
Step One: Let Go of The Fast
The first thing to remember when learning how to fall asleep fast is to let go of the “fast”. What do we mean? Well, you live a busy life and everything has to be done “fast”. But when it comes to sleep, if you “try” to do it in the same way as everything else in your life, well, you won't fall asleep.
Why is this? If we look on a scientific level – when we are in the "fast" mode our brains are operating in beta brainwaves, which is 13 to 30 cycles per second ( CPS). This is our everyday doing mode. This is not our sleeping mode or even our relaxed mode. Sleeping mode is theta brainwaves 4 to 8 cps and delta brainwaves 0.1 to 4 cps; our relaxed mode is alpha 8 to 12 cps.
So if you try to fall asleep "fast", well, you will be staying in beta brainwaves and the chances are that you will not fall asleep, unless you are completely exhausted. It's a conundrum – how to fall asleep fast, without the fast!
Step one is therefore to realise that falling asleep is not your goal. Your goal is to relax. When you relax, you allow your brain to go into alpha. Once you are in alpha, you then flow very easily into theta, and delta brainwaves.
Let go of trying to fall asleep. If you wake or can't sleep, remember this. Tell yourself,
“I'm not trying to get to sleep – I'm just relaxing...”
Step Two: How to Relax
Spending a period of time practising one of these tools, say 30 minutes to an hour before going to bed, will easily and comfortably lead you into a deep and profound sleep. These are wonderful tools for how to fall asleep fast. The following breathing technique, if watched or practised just before sleep will allow you to drift off very quickly:
Step Three: Exercise During the Day
Being physically tired at bedtime is key in learning how to fall asleep fast. Most people are tired mentally and emotionally but physically have done little exercise during the day. Being physically tired from doing exercise allows the body to relax so much easier; the body finds it easier to let go of tension.
Exercise helps to balance the mental and emotional aspects of your being. Find time during the day to do at least 30 minutes to an hour of physical exercise. At some point during this workout, make sure your heart rate is elevated. So, if you are out walking as part of your exercise then increase your speed for 5 to 10 minutes as this will help to relax you later.
Step Four: Food and Drink for Sleep
We personally recommend that you have your last meal of the day at 6 PM if you are intending to sleep by 10 PM. This allows the body time to digest your meal before sleep. This will mean that you will sleep much more deeply. The body's energy is will be focused on internal healing and relaxation rather than just digesting food.
It is also important to note that eating a light to medium evening meal at this time, will put less pressure on the system. According to longevity experts and people who have lived to 100, eating till you're about 70% full is key to long life. Overeating on the other hand puts excess stress and strain on the body.
Eating a simple evening meal of boiled rice with a few steamed vegetables, rice and salad, or a simple soup is just what the body loves in the evening – simplicity.
Drinking camomile tea or other herbal infusions in the evening will also help you to fall asleep fast.
Step Five: Be Gentle
If you find you are not falling asleep then, be gentle – it's okay, you will with practice, and by putting these steps into place. Your job, remember, is just to relax – nothing more and everything else will flow beautifully.