Fall asleep fast: these tricks will help you fall asleep fast

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You can’t get any rest late at night and are looking for tips to fall asleep quickly? We’ll tell you the best tricks to help you get to sleep faster and be more rested in the morning!

  1. · #1 Fall asleep fast: Reading and listening makes you tired
  2. · #2 Fall asleep better: Exercise makes the difference
  3. · #3 Falling asleep well: get rid of the clock!
  4. · #4 Fall asleep quickly in a dark and cool bedroom
  5. · #5 Fall asleep better with socks or a hot water bottle
  6. · #6 Sleep fast with the right nightcap
  7. · Sleep better: What are the benefits of Smartsleep&? Co.?
  8. · Fall asleep fast: Here’s what happens when you suffer from insomnia

Those who wish they could fall asleep quickly usually struggle with insomnia. You can recognize insomnia when you have trouble falling asleep or staying asleep for a long period of time. Whether inner restlessness, brooding or simply lack of tiredness – the causes for problems falling asleep are different. But no matter where insomnia comes from, it’s grueling in the long run.

So that you can fall asleep quickly, we have collected the best tips for you and tell you what you should rather avoid before going to bed.

In the video: 12 tips to get a restful night’s sleep

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#1 Fall asleep fast: Reading and listening makes you tired

To fall asleep quickly, you should adopt an every night ritual. A well-tried tip and for many a nearly perfect solution: reading before going to bed. So try your hand at some light reading. Reading can help you to switch off and find peace of mind. However, it should not be the exciting psychological thriller that keeps you awake after all.

Instead of reading by yourself, listening to audiobooks or audio plays also helps many people fall asleep quickly. Which stories you listen to then is entirely up to you, it can be stories from childhood, such as ‘The Little Prince’ by Antoine de Saint-Exupery, ‘The Three Question Marks . ‘ or even something to make you smile, like author Christopher Moore’s books, or a not-too-scary mystery novel, like z.B. ‘Glennkill’ by Leonie Swann. "Well then good night!: The World’s Most Boring Audiobook’ is a really great listening experience read by Bjarne Madel and available here on Amazon* and actually a little soporific.

Huge selection: Here you can listen to audiobooks via Audible*.

#2 Fall asleep better: exercise makes all the difference

Getting enough exercise can also help you fall asleep faster in the evening. A short evening walk is ideal – it makes you tired and helps you sleep more deeply.

But if you overdo it with the physical exertion in the evening, you will achieve exactly the opposite effect. After all, a hard workout at the gym stimulates you and keeps you awake longer. There should therefore be a good two to three hour break between training and bedtime.

Video tip: As a ritual for restful sleep: good night yoga

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#3 Fall asleep well: get rid of the clock!

If you have trouble falling asleep, you should ban the clock from your bedroom – or at least from your direct line of sight. Otherwise, your eyes keep wandering to the clock and you end up getting more and more upset because you can’t find sleep. Falling asleep quickly then becomes impossible.

In general, it always makes sense to stick to fixed bedtimes. And it should be adjusted to the wake-up time and the ideal sleep duration. The duration of sleep is always quite individual. Overall, the duration of sleep actually decreases with increasing age.

Women between the ages of 20 and 50 should sleep between 7 and 9 hours per night on average, reports the BZgA’s women’s health portal.

#4 Fall asleep quickly in a dark and cool bedroom

The bedroom should not be too bright or too warm. A candlelit dinner, for example, can be the ideal evening ritual for you to get tired. Dim light increases the production of the hormone melatonin, which controls the body’s day-night rhythm.

So-called daylight alarm clocks (store at Amazon*) can also help you fall asleep, as most devices can also simulate a sunset – the light is thus gradually dimmed until it goes out.

The ideal room temperature should be between 16 and 19 °C. Body temperature drops during sleep, a report from Harvard Medical School pointed out. A heated body can therefore rest better in a cool bedroom, more about this in #5.

#5 Fall asleep better with socks or a hot water bottle

Researchers from Switzerland have found in a study that warm extremities can help to a faster and better sleep. The blood vessels expand in the presence of heat. This, in turn, helps lower core body temperature, which releases melatonin and signals the body that it’s time to relax.

Of course you can also take a warm shower or bath before going to bed. Here, relaxing bath additives such as lavender oil can additionally promote tiredness. After such a relaxing bath you can fall asleep faster.

#6 Sleep fast with the right nightcap

If you often have trouble falling asleep quickly, then you should analyze exactly what you can do better before going to bed. For many, this already starts in the afternoon. Because the caffeine in coffee and tea (green& black tea) can make you lose sleep at night. Your eating habits can also influence your sleep.

While a glass of wine can make some of us feel like we can fall asleep faster. But if it doesn’t stay with the glass, every drop too much can have exactly the opposite effect. Therefore, it is best to do without alcohol completely as a nightcap. By the way, the same applies to nicotine and cigarettes.

Better: drink a cup of tea before going to bed. A sleeping or. Calming tea with chamomile, valerian or lavender can make it easier to fall asleep. Also good: A glass of warm milk (who likes also with honey).

Better sleep: What do Smartsleep& bring? Co.?

In addition to a number of home remedies, there are now also special dietary supplements that are designed to ensure more restful sleep. One of the best known is certainly the product "Smartsleep", which was presented in 2018 in "Die Hohle der Lowen" (The Lion’s Den) and was able to snatch a million-dollar deal there.

Smartsleep is a vitamin drink to be taken before going to bed and to improve the quality of sleep. On Amazon, the positive reviews predominate. But whether it is really the vitamin mix or the placebo effect that is responsible for the positive effect is something we cannot judge.

Falling asleep quickly: This is what happens when you suffer from insomnia

In the long run, lack of sleep can have a negative impact on your emotional state and performance. Impact on the ability to concentrate. Common reasons are excitement, stress and worries that you take to bed with you and that then don’t let you fall asleep quickly because your thoughts are constantly circling around them.

Upcoming appointments such as exams, deadlines or even exciting events, such as your own wedding can be stressful – after the survived appointment, however, the sleep problem then normalizes again.

If your sleep hormone. If you have problems sleeping through the night, but they persist for several weeks, you should talk to your family doctor about it.

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