How to get to sleep in five minutes or less
EVER wondered how to get to sleep in five minutes or less? Turns out there are some tried and tested sleep hacks that can help you feel well rested, with no tossing and turning in the wee hours.
From ensuring your sleep space is at the optimum temperature to choosing the perfect mattress, this is how you can fall asleep in five minutes or less.
Why can’t I sleep?
Is there anything more frustrating than feeling exhausted only to get into bed and feel more awake than ever?
This could be down to some of the choices you’re making throughout the day. But never fear, they are easily remedied.
1. Too much caffeine
First things first, if you’re a caffeine fiend try to have your last caffeinated drink before 3pm to give your body ample time to wind down before going to bed.
Theresa Schnorbach, a sleep expert from , agrees, saying: “Caffeine is a psychoactive stimulant and has a half-life of around five to seven hours.
"This means if you drink a coffee at 9am, 50 per cent of your morning cuppa’s power might still be working its magic at 3pm.”
2. Irregular sleep pattern
Speaking of the circadian cycle, having an irregular sleep pattern might also be contributing to your nightly tossing and turning.
“If our internal clock no longer signals ‘night’,” says Theresa, “then our body stays on high alert making it harder to fall asleep and resulting in repeatedly waking up throughout the night.”
Having a regular routine will ensure your body knows when to release melatonin (the sleep hormone) to keep you asleep throughout the night.
Theresa says: “Melatonin production slowly increases at the onset of darkness and stays elevated for the course of around twelve hours.”
So, try to stay in the same ballpark when going to bed and waking up – even on weekends – for the most restorative sleep.
3. Watching the clock
We’ve all been guilty of it, but if you are struggling to drift off, try not to look at the clock.
It’ll likely just make you feel anxious about the fact you’re not asleep yet, which, in turn, releases fight or flight hormones that interfere with the falling asleep process even further.
Plus, if you’re looking at your phone for the time, the blue light from the screen will suppress levels of melatonin.
4. Bad sleep environment
And finally, your sleep environment might be playing a part in your difficulty falling asleep.
From the temperature of the room to the scents around you, feeling as relaxed as possible is crucial.
This also goes for the mattress and pillow you choose – no one wants to be sleeping on an uncomfortable mattress with a pillow that doesn’t suit them.
In fact, studies have shown that a poor mattress can lead to lower quality sleep and aches and pains.
So, make sure you’re choosing a that suits your body alignment to doze off quickly and comfortably.
- Shop mattresses at Emma Sleep -
How to fall asleep fast (in 5 minutes or less)
Now you know why you’re not falling asleep quickly, what can you do to remedy it?
1. Wind down
Sometimes it can be difficult to switch off after a day full of deadlines, stress and running around, so give yourself time to prepare your mind before you go to bed.
Do some relaxing activities like reading a book or having a hot bath or shower to wind down.
You’ll also need to prepare your body. If you’re feeling like a ball of energy, then you’re probably not ready to hit the hay.
If you find your body never feels tired in the evening, try to incorporate some exercise into your routine daily.
2. Avoid screens
Try to stay off your phone and laptop in the run-up to going to bed; the blue light from the screens will reduce the production of the sleep hormone melatonin, in turn increasing the time it takes to get to sleep. Being on electrical devices could also increase levels of stress.
Theresa agrees: “Exposure to blue light emitted from computers, mobile phones and TVs induces a suppression of melatonin which will promote attention and alertness.”
Instead, pick up a book or listen to a podcast or sleep music to rest your mind.
If this isn’t enough, try meditating for a few moments of calm before drifting off to sleep.
3. Optimise your sleep environment
The importance of a comfortable sleep environment is often overlooked but studies have shown how vital it is to solid, uninterrupted sleep.
A lumpy mattress can cause general aches and pains which could play a part in your struggle to get to sleep.
Your can also have a longer-term effect on your body; If you’re not being properly supported it can lead to a misalignment of your spine which can cause back pain.
As well as your mattress, think about investing in a diffuser or pillow spray; recent scientific research has discovered that the scent of your sleep space can contribute to feeling safe which can lead to falling asleep quicker.
- Shop mattresses at Emma Sleep -
What is the military sleep method and how do you do it?
The military sleep method is a process of falling asleep that was originally derived from US military practices (hence the name) but became more widely popular after Lloyd Winter published the book Relax and win: Championship performance in 1981.
Although there are still some doubts concerning how effective it actually is (sleep experts from Emma raised concerns about its effectiveness due to the rising rate of insomnia globally) during an early study it was found that after around six weeks, the pilots testing the method had gone through enough sleep training to be able to fall asleep in just two minutes.
Sound interesting? This is how you do it.
- Relax the face muscles one at a time, starting with the jaw, then tongue, eyebrows and the muscles around the eyes.
- Then drop your shoulders and take your arms down to your side one at a time.
- Move down the body with your mind and allow your chest to relax.
- Follow this with the legs, starting at the thighs and working your way down.
- Once your whole body is relaxed, clear your mind by focusing on a relaxing vision for ten seconds. This could be anything, from an idyllic beach to a special place for you.
- Then, repeat “don’t think” in your head for ten seconds.
- After this, you should drift off to sleep.
What other sleep methods are there?
If the military sleep method isn’t for you, try progressive muscle relaxation or PMR for short.
It’s a method that has been used to control stress and anxiety, relieve insomnia, and reduce certain types of chronic pain.
It’s based on the routine of tensing and relaxing one muscle group at a time.
It’s often recommended to start from the bottom of your body and work your way up, finishing with your face. Here’s how to do it:
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- Inhale and contract a muscle group for five to ten seconds.
- Exhale and release the tension in that muscle group.
- Relax for ten to twenty seconds before moving on to the next muscle group.
- Focus on the change between the tension and the relaxation.
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