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How Do You Fall Asleep Quickly? 5 Tips To Help You Drift Off
Some people can fall asleep within five minutes, while others stare at the ceiling for hours. If you struggle with this too, you’re definitely not alone. More than 20% of people aged 12 and older in the Netherlands have trouble falling asleep, staying asleep or waking up too early. “How do you fall asleep quickly?” is therefore a question many people think about. Luckily, (good) sleep is a topic we love to talk about. So we’re happy to share tips and techniques to help you fall asleep. Sleep well!
Tip 1: A Good Night’s Rest Starts During the Day
When thinking about the answer to “how do you fall asleep quickly?”, you might not immediately think of tips for during the day. But what you do — and don’t do — throughout the day is very important for a good night’s sleep. Skipping breaks, not moving enough and getting too little daylight are big no-go’s when it comes to sleeping well. “But how do you sleep better?”, you may wonder. It starts with taking enough moments to relax and process the day. A walk is always a good idea, giving you both movement and sunlight.
Tip 2: The Right Food
Want to fall asleep within five minutes? Then take a closer look at what you eat. What and when you eat has a big impact on how quickly you fall asleep. Drinks with caffeine — such as coffee, energy drinks, green and black tea and cola — can affect your sleep for up to 12 hours. Alcohol also reduces sleep quality, and you should avoid heavy meals just before bed. Luckily, you don’t need to go to bed hungry or thirsty: there are many foods that support a good night’s sleep. Drink water or chamomile tea and have some fruit with yoghurt.
Tip 3: The Temperature of Your Dreams
If you want to sleep better, the temperature of your bedroom matters too. The ideal room temperature? Around 17 degrees. It’s also important to lower your body temperature. Thankfully, you don’t need extreme measures like an ice bath. A dark bedroom helps your body produce melatonin, the hormone that makes you sleepy and helps reduce your body temperature. Is your room not very dark? Then a sleep mask is ideal!
Tip 4: Reduce Stimulation
In the 21st century, our brains process around 120,000 stimuli every day. To compare: in the Middle Ages, this was around 25,000 per day. To answer “how do you fall asleep quickly?”, it’s crucial to reduce stimulation well before bedtime. One of the most important techniques to help you fall asleep is avoiding screens — your phone, laptop and TV — at least one hour before bed. The blue light from screens disrupts sleep, and that’s without even mentioning the enormous amount of information your brain still needs to process. What can you do instead? Reading, writing or meditating are great alternatives.
Tip 5: Rest, Rhythm, Routine
This well-known rule is often mentioned for babies, but it benefits everyone. When you go to sleep (and wake up) at fixed times, your body naturally gets into a rhythm. Do the same calming activities every evening before bed. Listen to soft music, put on comfortable sleepwear, brush your teeth and read for fifteen minutes. Over time, your body will associate this routine with sleep. You’ll sleep like a baby.
Sources: VZinfo, Ruysdael Sleep Clinic & Thuisarts
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