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10 Simple Hacks To Fall Asleep In 30 Seconds, Backed By Science

10 Simple Hacks To Fall Asleep In 30 Seconds, Backed By Science

Yawn. It’s easier said than done trying to actually catch some Z’s, and there is an entire spectrum of people, all desperately trying to claim back the realm of sleep and their quality of sleep. We all want high quality of sleep, and yet so many of us find ourselves tossing and turning hours after we hit the pillow, unable to slip into the Land of Nod.

However, we all deserve to get the kind of sleep we deserve, and so we’ve rounded up some of our best and most useful sleep hacks to try and help you find it a little bit easier to curl up under the covers and nod off. So, without further ado, here are ten of our simple sleep hacks…

1. Read A Book Before Bed

One of the best and renowned sleep hacks is to turn down the lights, snuggle down, and have a quick read of a good bedside tome. It doesn’t have to be particularly highbrow reading, although reading something you find boring or stale might well induce your visit to the Land of Nod. Reading helps facilitate sleep by forcing you to remove yourself from electronic equipment – items designed to keep your mind visually stimulated – and into a relaxed activity. So, next time you’re struggling to get to sleep, try picking up one of those books on your bedside. It might just be the thing to help.

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    2. Set A Formal Bedtime

    Setting a formal bedtime – as in a time in which you force yourself to go to bed every evening – can be extremely beneficial in terms of helping you get to sleep post-haste. Not only can setting a formal bedtime help you physically, it has some strong psychological benefits. Setting a certain time for you to go to sleep helps your mind recognise that it is time for you to start unwinding and relaxing, much in the same way a child learns to sleep through the night. A regular bedtime also helps your brain adjust its levels of serotonin and melatonin, and helps balance your circadian rhythm out. In short, all good things, and essential sleep hacks that you should implement if you want to be asleep within seconds.

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      3. Eat A Healthier Diet

      We know everyone keeps extolling the virtues of a healthier diet, and believe us, we’re sick of it too. However, if you’ll hear us out, adjusting your diet to help you get better sleep, might just be worth it. Research has found that increasing your intake of fruits, vegetables, and pulses can help improve your sleep and the time it takes for you to go to sleep dramatically, thanks to enhancing your levels of magnesium, potassium, or other essential minerals that your body needs. Even incorporating more turkey – rich in tryptophan which helps induce drowsiness and sleepiness – can help make the distance between awake and sleep much easier.

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      4. Keep Your Room Cool

      The last tip we can offer to help you get to sleep quicker, is to make sure that you keep your room as cool as possible – but not too cool. Years of scientific research have found that your body temperature is key when trying to get to sleep, as your body temperature naturally drops when you start to nod off. Therefore maintaining a cool, but not cold temperature in your room is essential. Similar to the way how coming out of a hot bath makes you feel sleepy thanks to your body’s temperature drop, the best course of action is keeping a fan or a window open to keep cool air circulating, and then taking the opportunity to snuggle down. Lovely.

      5. Practice Yoga Before Bed

      If you fancy exploring something a little less orthodox, then research suggests that doing a spot of yoga can help relax your body and help you get to sleep in record time. In terms of sleep hacks, yoga has long been touted as an avenue worth exploring; certain sequences such as ‘Salute to the Moon’ are designed to be slow, gentle movements that promote a feeling of relaxation and which help relieve any bodily aches that might keep you up at night. Yoga gets a lot of attention for its health benefits, but if you’re stuck on a sleepless night, try your hand at some yoga and find yourself relaxing and nodding off immediately.

      6. Meditate

      The meditation revolution keeps on rolling through our cities and cultures, touted as a huge help for anyone who needs it – and with good reason. In terms of being simultaneously rudimentary and revolutionary, meditation has been commended as a kind of cure-all for a large swathe ofphysical or psychological ailments – in this case being unable to go to sleep. Meditation allows you to calm your restless mind and focus on the kind of slow, rhythmic breathing that helps make sleeping better. In fact one of the suggested breathing techniques, the ujjayi breath (or ocean breath), is perfect for calming you down and helping you nod off to sleep.

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      7. Drink Some Warm Milk

      Sometimes the old wives’ tales turn out to have some common sense or a grain of surprising truth in them. For example, the old adage about drinking warm milk helping you go to sleep, turns out to be not only true, but a beneficial sleep hack for anyone trying to get to sleep quicker. Warm milk, or similarly crafted milk-based beverages, may have shaky standing as a soporific thanks to the ongoing debate over the actual effectiveness of tryptophan in aiding sleep. However, psychologists have considered that drinking warm milk may have an unconscious psychological effect, and that it relates to the childhood experience of breastfeeding and the comfort associated with it. So, if you want to have a little sip of something before you hit the hay, try a glass of warm milk, rather than the traditional boozy nightcap. You’ll feel better for it in the morning – in more ways than one.

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        8. Cut Out The Caffeine

        One of the best sleep hacks out there is to cut out of the most prevalent addictive chemicals out there: caffeine. Yep, we’re all guilty of partaking in some caffeine at one point or another, whether it’s in our tea, coffee, or even out of chocolate. However, if you want to make sure you go to sleep as soon as possible, try and cut caffeine out of your diet after a certain point in the day. Studies indicate that cutting off your caffeine intake after 3pm helps improve quality of sleep, and the time it takes for you to get to sleep. So, if you want to try something to help you nod off in record time, try ditching that late evening cup of coffee, and see what happens.

        9. Turn Off The Electronics

        One of the biggest, best sleep hacks for the modern-day person, is to remove those pesky electronics from your bedroom to stop you playing with them. Numerous studies have found that the blue light from electronic devices disrupts your brain’s ability to begin relaxing for better quality sleep, as well as the likelihood of being unable to properly relax before hitting the hay, thanks to devices intended to keep you engaged. Instead, try and turn off your laptop, phone or tablet about an hour before you go to bed, so that your mind can unwind properly, and you can get that all-important quality of sleep that you deserve.

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        10. Invest In Some Blackout Curtains

        This can be an issue no matter what your bedroom situation is, but it is always worth investing in a solid pair of blackout curtains if you’re looking for a great go-to sleep hack. With more and more light pollution in the day-to-day – your neighbour’s backyard spotlight, the streetlamps outside, everyone’s car headlights coming in at 1am – it can be harder and harder to sleep with all that extra light pouring in and messing up your chance at sleep. Blackout curtains are a great preventative measure, as they’ll make sure your sleep is longer, better, and is much less likely to be disturbed.

        Featured photo credit: Cute newborn baby sleeps in a hat via shutterstock.com

        More by this author

        Chris Haigh

        Writer, baker, co-host of "Good Evening Podcast" and "North By Nerdwest".

        Don’t Panic! 5 Things To Do When You’ve Messed Up I Hate My Life: 10 Things You Can Do Now to Stop Hating Life 20 Productive Hobbies That Will Make You Smarter and Happier 8 Signs It’s Time To End The Relationship 12 Things Strong, Independent Girls Don’t Do

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        Published on February 17, 2020

        How to Stay Focused on Your Goals in a Distracting World

        How to Stay Focused on Your Goals in a Distracting World

        In this digital era, distractions can seem impossible to avoid. Just figuring out how to stay focused on your goals and ambitions can feel as difficult as actually achieving them.

        These days, constant distractions can lead to a massive loss in productivity.

        Statistics show that employees, on average, waste 28% of their time dealing with and trying to recover from unnecessary interruptions.[1]

        And that’s at work, where you’re paid to be productive, and where some of us are monitored too much or too closely for comfort.

        So, one can only imagine how much time is lost or wasted when we are left to our own devices.

        A World of Distractions

        Speaking of devices, how many times have you grabbed your cell phone at the very moment you hear a notification, wasting precious time scrolling through social media when you should be using that time working on your goals?

        I can bet a lot.

        But we’ve all been there.

        Sometimes, even with the best of intentions and efforts to stay on task, we still find ourselves being chronically distracted.

        Chances are you’ll be interrupted before you can even finish reading this article.

        The reality is as undeniable as it is unavoidable: we live in a world full of distractions!

        But how can you take back control of your time and attention to avoid these distractions and learn how to stay focused on your goals?

        There are several strategies for overcoming distractions and reclaiming your focus, such as avoiding social media, prioritizing emails, meditation and more.

        You can read about them in detail in our article, How to Focus and Maximize Your Productivity (the Definitive Guide).

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        Some of these methods have been discussed ad nauseam. But one method in particular hasn’t been talked about enough.

        How to Stay Focused on Your Goals

        Your Environment Is a Major Factor

        Whether we want to admit it or not, all of us are mostly a product of our environment. Our environment impacts us far more than we realize.

        It’s made of a multitude of things, from the space we live and work in, to the people we spend the most time with, to the things we read, listen to, and watch, to even our profiles on social media, and more.

        All of these elements of our surroundings influence our focus, thoughts, mindset, belief systems, and the goals and standards we set for ourselves. They all serve as triggers for certain behaviors, tendencies, and moods. That’s how many of our habits are formed.

        We’ll always take on aspects of the environments we continually place ourselves in.

        Willpower and Motivation Is a Broken Approach

        What a lot of people have gotten wrong about trying to achieve their goals is that they often focus only on what needs to be done and how to get it done – outcomes and willpower.

        Many think that willpower and motivation in their own right determine success.

        While both are great and necessary virtues to have to navigate this increasingly difficult world, willpower is largely a short-term solution, while motivation is great to get you started but is also fleeting.

        This is one of the main reasons why so many people’s New Year’s resolutions go belly-up by the end of January.

        Your willpower is like a muscle, which means it’s finite and will deplete with use. [2]

        Using the willpower approach to stay focused on goals centers on increasing personal efforts to overcome the environment, not on modifying or changing the environment.

        The harsh reality is that your environment is more powerful than your internal resolve. No matter how much discipline you have, eventually, you’ll succumb to your environment despite your greatest efforts.

        Setting Yourself up for Success

        In an environment that’s incompatible with your goals, its negative influence will sabotage your success.

        On the other hand, a compatible environment is one of the most important strategies you can utilize to stay focused on achieving your goals.

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        Creating an environment that is conducive to success will trigger your desired behaviors and, most importantly, will decrease distractions.

        Inevitability Thinking

        In fact, productivity expert Eben Pagan believes that designing the right environment will create conditions that make it impossible for you not to achieve your goals.

        The multi-millionaire, entrepreneur, and investor regards this as the next evolution of goal-setting that will move us away from focusing on willpower and outcomes.

        He calls this concept “Inevitability Thinking,” which is thinking and acting as if what you are doing is a foregone conclusion because you set up the conditions for it to happen.

        What he means by “setting up the conditions for success” is designing an environment that’s conducive to you achieving your goals.

        Building Your Environment

        World-renowned leadership coach and author Dr. Marshall Goldsmith believes if a person doesn’t create and control their environment, then it will create and control them.

        He suggests having a vision of achieving the goals you want to accomplish. Then, think about designing the structure of your environment, your situation, or your organization in a way that would organically bring that vision to life.

        “If [you] can design your life [and] behaviors well, [you] don’t need to rely on willpower.” – BJ Fogg, Social Science Research Associate, Stanford [3]

        “But I’m not a designer,” you might be thinking.

        Don’t get intimidated, it can be done – by you or anyone! Designing or modifying your environment so you can better stay focused on your goals is not like designing spaceships – it’s not rocket science.

        Here is how to make it happen.

        How to Stay Focused on Your Goals: Designing Your Environment

        1. Find the Environment That Supports Achieving Your Goals

        Real progress occurs when we fully understand and align with what, whom, and where best support our goals.

        So, the next time you’re in your environment, whether at or outside of work, try to pay attention to how you feel while you’re there. Note if that feeling changes when you leave that environment.

        Examine your surroundings. Look at all the infrastructure and ask yourself these simple questions:

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        • Am I in an environment that’s conducive to me achieving my goals?
        • Is it detrimental to me maintaining my focus on my goals?
        • Is it on par with people who have already achieved what I want to achieve?

        Also, examine your lifestyle and habits. Are you placing yourself in environments and situations that spark personal growth?

        If the answers to these questions are anything but a definite and resounding yes, then you should seriously consider modifying or completely changing your surroundings.

        The more you understand yourself, the more aware you’ll be of the environment that’s most likely to help you stay focused on your goals.

        2. Let Your Goals, Not Distractions, Distract You

        If you constantly lose focus on your goals, you pretty much render them useless. Distractions and interruptions are the biggest culprits of losing your focus.

        One of the most practical ways to maintain focus is to allow your goals to constantly distract you.

        You’ll inevitably lose focus from time to time. But you can limit the number of times it happens and the duration by facilitating your goals to distract you back to your focus.

        Now, how do you do that?

        It’s simple: make visual cues.

        There’s a saying that if you don’t see it, you’ll probably forget it. Science agrees; the eyes hold the majority of sensory receptors in the human body. Therefore, the eye is a major component of focus.

        The following cues are simply things that will trigger you to focus or refocus your attention back onto your goals.

        What type to use will largely depend on what works for you, but below are a few common ones:

        • Tape your task list or habit tracker to your desk or onto your refrigerator at home.
        • Hang motivational posters at frequently visited sections of your house or workspace.
        • Post-Its – write your goals in a one or two-word phrase on them and stick where you’re sure to see them.
        • Set cues to constantly remind you to stick with your productive habits.
        • Digital devices – alter the screensavers of your computer, smartphones, tablets, or any other digital device you use regularly to display something about your goal.

        Read more about how to stay focused on your goals: How to Create an Action Plan and Achieve Your Personal Goals

        3. Modify Your Inner Circle

        Multiple studies have proven that our mindset, behaviors, and motivations are largely influenced by our peer group. Therefore, the people in our lives have an enormous impact on our ability to reach our goals.

        “You are the average of the five people you associate with most…” – Tim Ferriss [4]

        Since people have such a significant influence on the direction of your entire life, if you’re really serious about achieving your goals, you may have to adjust your inner circle. This is where designing or modifying your environment for success becomes tricky.

        Unlike upgrading your iPhone, changing the makeup of your inner circle can be a lot more complex.

        One of the most difficult things to do in life is to sever ties with friends, especially against their will, even if it’s for the betterment of the self.

        It will likely foster resentment because it will require you to betray the very virtue that served as the keystone of the friendship in the first place: loyalty.

        But we must remember that above all else, when we set important personal goals, we must be loyal to ourselves if we are to achieve them. Loyalty to friends, family, or even to your spouse that is detrimental to your success in life will only slow your growth.

        By consciously deciding whom you want in your inner circle, you are taking control of the ultimate direction of your life.

        4. Change Your Environment Completely

        This method is the most extreme, but it can also be the most effective.

        While modifying your environment for it to become less distracting is ideal, sometimes it’s just not enough. Certain elements in your environment, such as your social circle, are harder than others to modify. In fact, some elements that are nearly impossible to adjust.

        There are times when these elements are so out of your control that the only thing you can do to stay focused on your goals is to make more radical and thorough changes. This can mean changing your environment completely.

        Here are some examples of changes you could try to make (only if necessary):

        1. Change your physical possessions (ex.: get rid of your TV)
        2. Create a new virtual set-up (online)
        3. Change your physical workspace (work, home, co-working, cafes, etc.)
        4. Join a new social group
        5. Change locations (home, co-working space, café, etc.)
        6. Change jobs or switch branches
        7. Drop distracting friends or family from your inner circle.
        8. Change your spouse
        9. Move to a different country

        Of course, these are some extreme steps to take. So, only resort to these if you have tried everything else to stay focused on your goals but are still unsuccessful.

        Conclusion

        If you’re struggling to figure out how to stay focused on your goals, it’s a lot harder to make a significant, lasting change without altering some elements of your environment.

        By taking control of the set-up of your environment, you can influence your levels of motivation, enthusiasm, drive, and desire towards the goals you have set.

        Optimizing your environment creates powerful conscious and subconscious motivators that make staying focused on your goals easier. And for many of us, easier is always better.

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        More Tips on Goal Setting

        Featured photo credit: Razvan Chisu via unsplash.com

        Reference

        [1] Information Overload Research Group: The Cost of Not Paying Attention – How Interruptions Impact Knowledge Worker Productivity
        [2] American Psychological Association Study: Willpower, choice, and self-control
        [3] BJ Fogg on Twitter: @bjfogg
        [4] GoodReads: Timothy Ferriss: Quotable Quotes

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