Are You Strugling to Get Enough Sleep? How to Fall Asleep in 2 Minutes
You can fall asleep in 2 minutes by exercising, taking a warm/cold bath (depending on which works for you), and exercising.
Do you know that about 30% of adults have insomnia (sleeplessness)? Yes, love. So, if you find it hard to sleep, you are not alone.
We spend a lot of time in our day-to-day life trying to get more done, sleep less and work more. Unfortunately, we don’t have much time to do these things. So how to fall asleep in 2 minutes?
Step-by-step process of falling asleep in 2 minutes
If you want to fall asleep in 2 minutes, here’s how:
– Close your eyes and take a deep breath.
– Then think about something pleasant, like the smell of your favorite flower or the sound of waves on the beach(If you have been to one). This will relax you and help you relax even more.
– Next, imagine yourself falling into a deep sleep and feeling utterly comfortable for the rest of the night. You should be able to tell that this is happening because you’ll feel much calmer than when you first woke up.
– Finally, just let go and relax—nothing else matters now!
Tips for how to fall asleep in 2 minutes
- Warm bath
After a long day, many swear that a warm bath makes them feel better. But did you know that taking a warm bath or shower has been proven to speed up sleep by 36%?
This may be because a reduction in temperature helps your body communicate that it is time to sleep. Although the sensation of frigid air upon leaving a warm bath or shower is something we all detest, it can improve your sleep.
Step into the tub for a soothing bath the next time you believe you might be up counting sheep. Even in warm weather, scheduling time for a hot bath or shower will help you sleep better.
- Keep a consistent bedtime schedule.
Whatever works for you as part of your bedtime routine is essential. It could be as simple as listening to a pre-bedtime playlist or taking a nightly bath. You may set your internal body clock so that you know when to wind down for the night by establishing a regular bedtime routine.
Your bedtime regimen should reflect your choices for self-care. Although there isn’t a universally effective nighttime routine, your body will reward you if you follow a brief daily ritual.
A short yoga session can give your body the reset to unwind before bed if you end the day feeling stressed. According to studies, doing yoga before bed has improved the quality of people with insomnia’s sleep by enabling them to relax more quickly.
Yoga encourages deep breathing and muscle relaxation, making it a great technique to calm your mind and body. Consider spending a few minutes in the child’s pose or the happy baby position before attempting to fall asleep the next time.
There is more
- Pretend to be asleep.
Here’s a tip when you can’t sleep: pretend you’re falling asleep.
If you’re, you’re lying in bed and can’t seem to drift off, lie down flat on your back and close your eyes. Imagine yourself falling into a deep, dreamless sleep within the next two minutes.
It sounds simple enough, but the trick is to focus on one thing at a time. To make this exercise work, imagine yourself falling into bed as if that were happening right now! If you think about falling asleep, all your thoughts will run together, and staying focused on just one item will be challenging.
- Put on socks.
Suppose you can’t sleep and don’t know why you might be physically having cold feet. According to studies, when your feet are chilly, your blood vessels close, reducing blood flow and telling your brain to stay alert.
Before going to bed, putting on a pair of socks can help warm your feet and cause the blood vessels in your feet to enlarge, telling your brain that it’s time for some dreamy sleep.
Good Sleep Habit
Sleep hygiene is a group of behaviors you do daily to promote restful sleep at night. Usual sleeping hygiene practices include:
- Only lying in bed when you’re you’re ready to sleep
- Put your phone away!
- Avoiding naps
- As soon as you wake up in the morning, get out of bed
- If you’re having difficulties falling asleep, get out of bed.
- Keep a regular sleep schedule.
Make sure your bed is solely used for sleeping to begin practicing good sleep hygiene. Consider curling up on the couch until it’s time for bed rather than retiring to bed to watch TV.
Before you leave, do you know your diet also plays a vital role in how fast you sleep and the quality of sleep you get? Well, it does. Now what kind of food should you eat to sleep better?
What should I eat to help me fall asleep better?
Bananas are rich in potassium, which can help you relax and reduce stress. They also contain tryptophan, which enables you to sleep better. The bananas should be sliced and then placed in a bowl with some milk. You can eat it before going to bedtime.
Watermelon is known for being a great source of melatonin, which helps regulate your sleeping patterns and make you feel more relaxed. It’sIt’s also rich in lycopene, which has antioxidant properties that may help reduce the risk of heart disease and stroke.
Oatmeal contains tryptophan, too! But it also contains other nutrients, such as zinc and magnesium, that have been shown to promote relaxation at night. You should eat plain oatmeal before bedtime to boost your serotonin levels and help you fall asleep faster than usual.
4. Onion or Apple
A study published in the journal Science found that people who ate foods rich in flavonoids, such as apples and onions, had improved sleep quality. Flavonoids are antioxidants that have been shown to have several health benefits, including reduced risk of heart disease, stroke, and certain cancers.
Flavonoids may also help promote relaxation and lower stress.
5. Lavender essential oil
Lavender essential oil has been used for centuries as an effective sleep aid because it helps relieve tension headaches and muscle pain associated with insomnia. You can add a few drops to your bath water for a relaxing night’s sleep every night!
6. Chamomile tea
Chamomile is a great herb to help you fall asleep and stay asleep. You should fall asleep in less than 2 minutes of taking Chamomile tea. So it’s advisable to take it just before going to bed. This will help prevent drowsiness from affecting your sleep cycle.
Can you train yourself to fall asleep in 2 minutes?
Yes, with consistency, you can find yourself falling asleep in less than 2 minutes.
How long should it take to sleep?
The longer time it should take to sleep if you are healthy is 20 minutes. You might need to see your doctor if it takes longer to sleep.