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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

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        Chris Haigh

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

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        Last Updated on July 3, 2020

        6 Things To Do Every Day To Ensure You Stick To Your Goals

        6 Things To Do Every Day To Ensure You Stick To Your Goals

        Sticking to your goals can sometimes be challenging. We all want better health, better careers, and better jobs, and we want to cast an impression on everyone that we are living fulfilled lives.

        Yet to reach our goals and make every minute of our time count requires commitment, consistency, and hard work. Setting goals is one thing, but sticking to them is another. We have to observe certain daily practices if we want to get the best out of ourselves.

        Here are 6 things that you have to ensure daily to reach your goals.

        1. Involve Others

        You have to be accountable for the actions you are committing yourself to. Involve everyone around you, get them engaged, and talk to them on how they can help you accomplish your goals.

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        When you involve others you feel, you have a responsibility towards them as well as yourself. Every day, make sure you are accountable for sticking to your goals. By joining groups or engaging others, you have more motivation to reach your goals.

        For example, if you want to read more, try joining a book club. If you want to be a better entrepreneur, join an entrepreneurial organization.

        2. Visualize the Rewards

        Reaching a goal can be challenging and sometimes, it can be overwhelming. When the journey becomes tough and difficult, try to stick to visualizing your successes every day.

        Wake up to visualize what rewards you will get from sticking to meeting your goals. If you want to lose some pounds, visualize yourself already underweight and benefiting from being underweight. The mind has a way of channeling your body and intentions to sticking to your goals and reaching them.

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        3. Break Down Your Goals

        Try to break down your goals into tiny chunks. The smaller the size of the goals, the more willing and prepared you are to meet them.

        For example, if you find it difficult to get out of the house and take a workout at the gym, why not try to break the goal into making sure you are always dressed for the gym daily? By doing this, you demonstrate that you are moving in the right direction, and you can keep this momentum so you can meet the larger goal.

        4. Reward Yourself

        For every progress you make daily towards reaching your goals, try to vindicate and reward yourself. By doing this you appreciate yourself and the hard work you have put in for the day.

        When you reward yourself, you program yourself to benefit from a larger reward in the future. You also propel yourself to gain daily rewards, which can be enticing and motivating. Rewarding yourself serves as a form of positive reinforcement that reinforces your mind and behavior to stick to your goals and stay motivated.

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        5. Measure Your Progress

        It is easy to become frustrated when you are not getting instant results. Change can be slow and rewards are not always immediate. Still, progress can be measured even in tiny bits, so take time to look back at where you are coming from.

        You don’t have to feel depressed about not making that major progress in an instant. But when you journal or snap pictures to document your progress, no matter how small, you will feel grateful and elated to see what difference you have made from where you are coming from up until now.

        6. Believe in the Possibilities

        If you don’t even believe in the possibility of reaching your goals, how can you expect yourself to stick to your goals in the first place?

        By believing in the possibilities of accomplishing a goal or task, you increase your chance of reaching it and eradicating whatever roadblocks or challenges you may face. Believe in what you can achieve.

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        What self-belief has over self-control is that while self-control can be depleted but self-belief cannot. We all have an enormous reservoir of how much we can believe in ourselves.

        With believing in ourselves comes perseverance, determination, and desire to reaching our goals. Every day, understand that what you need to keep going is your belief toward achieving your goals. Your goals are reachable if you think you can reach them!

        Final Words

        Due to circumstances in life, people tend to abandon some of their goals in life. You may also feel this way sometimes. In that case, just come back to this article and remember the 6 ways you can help yourself stick to your goals.

        People don’t always reach their goals, but you will never know if you can reach them if you don’t stick to them in the first place. As long as you stick to your goals, there will always be the possibility of you achieving them!

        More Tips on How to Stick to Your Goals

        Featured photo credit: Kelly Sikkema via unsplash.com

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