How To Sleep Fast In Less Than 5 Minutes

Ever put down your phone while going to sleep and finding it extremely difficult to get some sleep as you toss and turn on the bed?
Well, I wouldn’t be surprised if the majority of the people have faced this or are facing it on a regular basis. Imagine the sleeping time wasted when we do not get sleep as soon as we hit the bed. In this article, we will look at the possible reasons behind this and how can you sleep fast in less 5 minutes. We will also look at how to sleep longer and better so that you do not wake up groggy the next morning.
Possible reasons for not getting sleep:

1. Blue light emissions
All types of screen emit blue light which stimulates the part of the brain responsible for getting sleep and this problem is aggravated by the extremely addictive apps we have on our devices that demand our constant attention. Next time, keep a cutoff time for all digital devices, swap your kindle for a book and then see the wonders on your sleep quality. Screen time also dries out your eyes, which is not ideal for getting some sound sleep. Keep your device aside; give your face a cold splash, try some breathing exercises and you’ll notice the difference.

2. Caffeine rush
Caffeine is also a stimulant that awakens your brain cells, although when consumed during the wrong time it can hamper your chances of getting sleep fast. Ideally, you should have your last cup of coffee at least 6 hours before bedtime to wear off any effects of caffeine in your bloodstream. You also might wanna consider your consumption of energy drinks late during the evening.

3. Racing mind
You cannot go to sleep if your mind constantly wanders away. This may sound difficult but through practice, you can train your mind to switch off and that will help you get to sleep. This is possible only through practice and we have seen monks who can control their mind through hours of meditation. However, you only need to invest 5 minutes of your day to help streamline your thoughts. You can try guided meditation apps such as evolve that includes multiple 5 min exercises that help you control your racing mind. You can also try out breathing exercises such as box breathing or 4-7-8 method.

4. Tension In the Body
If the body is uncomfortable, you might not be able to get any good sleep. You can try US NAVY method to release tension in your body. With a deep inhale, clench your body as tight as you can and hold for as much time as you can and slowly relax the muscles while you exhale. Repeat this for 5-6 times and you would find that some of the tension might have eased offsetting your body for comfortable 8 hours of sleep.

5. Ideal sleeping conditions
Well, this can be the least of the factors responsible but it can also be the easiest to control. Science says that you get to sleep faster in temperatures from 16-24 degree Celsius with complete darkness. If you can employ the services of an air conditioner, then set it up on timer as per your comfort levels. Use curtains to ensure the room is completely dark and there no sources of light and psychologically a well-made bed helps set the conducive conditions to get sleep fast. If your sleep is precious to you, you might wanna consider investing in a good quality mattress, bedsheet and comforter.

If you learn about some advanced techniques to sleep fast, you can read Evolve’s article on How to sleep fast in 5 minutes