Goodbye, Sleep Deprivation: How to Fall Asleep Quickly


The alarm clock rings in three hours and you still can’t fall asleep? Let’s find out what conditions are conducive to good sleep, as well as share techniques that will help you fall asleep as soon as your head touches the pillow.

Ventilate the Room Before You Go to Sleep

A stuffy room does not allow the body to relax, and also provokes headaches. Therefore, you should ventilate the bedroom 15-30 minutes before bedtime. A fresh flow of air enriches the body with oxygen and promotes a pleasant nap.

Prepare the Sleeping Place

A comfortable sleeping place greatly improves the quality of sleep. Remove all unnecessary things from the sleeping place, freshen up the bed linen, and prepare comfortable clothes for sleeping.

You need to change the bedding once a week. In the cold season, it’s better to do this once every two weeks. In summer, make sure the pillowcases are clean – they may be changed every two or three days.

Take a Relaxing Bath

Take a bath with sea salt. Warm water will relax the body and reduce stress. Therefore, it’s important that the water is exactly warm, but not hot – it’s stressful for the body.

Don’t Use Gadgets Two Hours Before Bedtime

Hanging up on the phone before going to sleep doesn’t allow the nervous system to tune out and relax. We scrolled through social networks, played Hellspin, put away the phone and went to bed (or fell asleep with the phone in our hands!), but our thinking process has not stopped: the brain analyzes what we saw and heard, and memory remembers and reproduces the images and details. The risk of not falling asleep increases significantly.

Also, bright gadget screen light interferes with the production of the hormone known as melatonin, which affects sleep quality and is produced mainly in the dark.

Take a Walk in the Fresh Air

Go for an evening walk in the park or yard before bedtime. Moderate walking is light exercise that relieves tension in the body, activates blood circulation and metabolic processes in the body. And observing nature reduces stress levels, improves the emotional background, promotes relaxation and reduces anxiety.

Also fresh air saturates the blood with oxygen, which improves brain nutrition, helps the body to quickly switch from a state of wakefulness to sleep. Oxygen saturation can cause drowsiness or even dizziness.

Emily Walton
Emily Walton, a post-graduate with a Master's in Public Health, has dedicated her career to enhancing health accessibility. Joining our team in 2021, she has contributed significantly with her insights drawn from over a decade in public health administration. She is known for her engaging articles. Her commitment to demystifying health issues extends beyond her professional life, as she frequently hosts community health workshops. In her spare time, she is an avid marathon runner and enjoys volunteering at local health clinics.

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