How to fall asleep quickly: effective methods

Do you struggle to sleep? Even if the tiredness is great, Can’t you relax and sleep peacefully? You are not the only person to have this problem and thank goodness There is a solution, or rather more than one!

We at INMaterassi have identified some of the best ways to fall asleep faster: from breathing to muscular movements. Find out how to enjoy quality sleep and abandon yourself in the arms of Morpheus more quickly.

Why is it important to fall asleep immediately, in a few minutes?

As we have seen several times in our blog, the hours of sleep necessary for a good rest vary depending on age and person. Staying up late can have its drawbacks negative feedback both on our productivity during the day (especially at work or driving) and on our health. Sleeping little, in fact, slows down the metabolism with a consequent weight gain e it tires the mind making us more aggressive and irascible. At the same time, resting well and at the right times, therefore, makes us better and healthier people!

It is therefore necessary to identify which methods of falling asleep quickly are the most effective! Let’s discover them together.

Methods for sleeping

If the difficulty falling asleep occurs occasionally and is not a recurring situation, we recommend adopting simple methods and good habits that help you fall asleep more easily, thus improving the quality of sleep itself. Our sleep experts recommend trying these sleep methods:

• Adjust the temperature
• Try the “4-7-8” technique
• Empty your mind of thoughts
• Relax muscles with the “marine technique”
• Don’t train in the evening

Regulate body and room temperature with heat and cold

To sleep well, however, it is not only important to rest on an excellent mattress, there are many other factors to consider. For example, temperature plays a fundamental role in every aspect of our life, including during night sleep. For the summer for example There are remedies for falling asleep in the heatwhich we have already talked about in another article: more generally, to promote sleep it is good that the room temperature is around 18.5° Ceven in winter. The brain, in fact, needs to be «cooled» to prepare for rest.

Another trick for falling asleep is take a hot shower before bed because it has beneficial effects on the relaxation of the body, as well as rinse your face with cold water: in this way, in addition to lowering body temperature, yes regulates blood pressure Well yes heart beats decrease.

The 4-7-8 breathing technique to fall asleep in minutes

Breathing control is one of the methods to fall asleep peacefully and quickly. This exercise is borrowed from yoga and It is based on the regulation of breathingthrough this process, in fact, blood oxygenation is increased and at the same time the heart rate drops.

Here’s how it works 4-7-8 breathing technique:

• Lie in bed and relax
• Place your tongue on the roof of your mouth, behind your upper front teeth
• Exhale deeply through your mouth, letting all the air out of your lungs
• Close your mouth and inhale through your nose for a count of 4
• Hold your breath for a count of 7
• Release the air from your mouth for a count of 8
• Repeat 3 times

This technique can be useful not only for falling asleep in a minute, but also to relax in stressful situations.

Distract your mind to fall asleep peacefully and free yourself from thoughts

If you try to «cool» with cold water and by regulating the room temperature the brainit is precisely because this is the organ that plays a fundamental role in the process of falling asleep. If you have too many thoughts or worries during the day, it is easy for them to keep you awake at night too.

So how can you “trick” your mind to fall asleep sooner? Here are some tricks:

• If you still haven’t fallen asleep in 20 minutes get up, go into another room and read a book with the light dimmeddo not watch TV or smartphones, blue light reduces the production of melatonin, the hormone that promotes sleep. So the rule is not to use any devices!
• Minimize sources of noise or lightalready half an hour before going to bed.
• Listen to relaxing music with a slow beat (between 60 and 80 pbm) in this way you slow down the heart rate, promoting relaxation, or listen to an ASMR video.
• Imagine being in your favorite place or in a pleasant situation and above all relaxing (the aromas of some natural herbs, such as lavender, can also help).

But the brain isn’t solely responsible for insomnia, either Muscle tension can make it difficult to fall asleep in a few minutes.

Relax your muscles with the marine technique

When you are uncomfortable or tense, resting becomes very difficult, as the marines who often find themselves having to sleep in extreme situations know something about this. This is why soldiers use a muscle relaxation method which involves the progressive contraction and relaxation of the muscles of the entire body: from the face, neck, shoulders, arms, chest, abdomen, legs and feet. While performing these movements, the advice is to repeat the movements a couple of timestry to imagine a pleasant place for yourself: you will fall asleep in a few minutes!

Avoid evening workouts

Physical activity is essential for our body. While training done in the morning or during the day helps keep the body in shape, practicing sports in the evening hours, for example after dinner, can be harmful to our well-being. Muscles need time to relax and remain active for several hours after exercise, making harder to fall asleep. Physical activity, in fact, releases adrenalinewhich can keep the body in a state of agitation for several hours.

How to create the right environment to fall asleep quickly

In addition to the various techniques we have seen so far, which allow you to fall asleep in 60 seconds, in a minute or in two minuteswe reiterate the importance of paying attention to the environment in which you rest: correct temperature, lack of lighting and annoying sound stimuli. But this alone is not enough if yes sleeps on an uncomfortable mattress!

Having a bed that is too soft or too firm can make you fall asleep longer, which is why it is important listen to your body and your needs even (and above all) during rest.

Waking up with pain in the neck muscles or back It’s probably someone’s fault mattress too hard. This is why we recommend evaluate the choice of a memory mattress that adapts to the lines of the body but which at the same time gives the correct support for the spine.

Orthopedic Memory Mattress

The Galaxy 2.0 mattress offers optimal support and superior comfort, ideal for those suffering from back pain and joint pain, thanks to its 11 ergonomic support zones.

During the day Does it seem like you’re taking a hunched position? As well as paying attention to your posture while sitting at your desk, probably the mattress is too soft. AND pocket spring mattress with differentiated bearing capacity or our models latex mattresses they could help you assume the correct position while you sleep and avoid the risk of having a hunchback!

And if the new mattress you just bought turned out to be the wrong choice, it can always be solved by adding a memory foam topper.

Topper in memory

Memory topper that attaches to the old mattress, creating a new support surface, more comfortable, fresh and ergonomic and thus improving the comfort levels of your mattress.

Try the techniques we have revealed to you in this article, but do it on the right mattress: discover all the products for a good rest on InMaterassi!