How to fall asleep quickly
Many people are familiar with the problem: you go to bed tired, but instead of falling asleep, your mind is racing. Stress in everyday life, worries or a restless sleeping environment mean that falling asleep takes longer than desired. In the long term, this not only has an impact on recovery, but also on concentration, performance and health. However, with the right methods, falling asleep can be trained and noticeably improved.
How quickly should you be able to fall asleep?
A healthy sleeper should fall asleep within 10 to 20 minutes.
- Optimal: approx. 10-20 minutes
- Less than 5 minutes: Often an indication of severe sleep deprivation
- Over 30 minutes: Possible indication of sleep problems or unfavorable habits
Instant check for tonight:
- Darkening the bedroom
- Switch off screens in good time
- Apply breathing technique
Common reasons for problems falling asleep
Many factors can make it difficult to fall asleep:
- Unfavorable sleeping environment (light, noise, temperature)
- Irregular bedtimes
- Late, heavy dinner
- Caffeine or alcohol in the evening
- Stress and spinning thoughts
- Uncomfortable mattress or wrong pillow
Good sleep hygiene – the basis for falling asleep quickly
A stable foundation is crucial. Those who pay attention to good sleep hygiene create optimal conditions:
- Cool, quiet and dark bedroom (ideal temperature: approx. 18 degrees)
- Fixed bedtime and wake-up times – even at the weekend
- Light meals in the evening instead of heavy meals
- No caffeine or alcohol shortly before going to bed
- Comfortable bed, mattress and pillow to fit the body
Evening routines for lasting better sleep
Regular rituals help to let go of the day:
- Relaxing activities such as reading, music or meditation
- Reduce screen time, at least one hour before going to bed
- Practise falling asleep techniques regularly so that the body accepts them more quickly
- Adhere to fixed sleeping and rising times
Frequently asked questions
Does a glass of milk or herbal tea help you fall asleep?
Yes, warm drinks such as milk or herbal tea can have a calming effect, but they are no guarantee.
What should I do if I wake up at night and can’t go back to sleep?
It’s better to get up briefly, do something quiet and only go back to bed when you feel tired again.
When should I seek medical help?
If problems falling asleep persist for several weeks and noticeably affect everyday life.
What role does the mattress play in problems falling asleep?
An unsuitable mattress or the wrong pillow can promote tension and make it difficult to fall asleep.
Conclusion
Falling asleep quickly is not a question of luck, but of habit and framework conditions. If you pay attention to good sleep hygiene, avoid disruptive factors and use proven techniques, you can usually fall asleep within a few minutes.
1. breathing exercises
The effect of deep breathing is largely psychological, but it can also cause a physiological response in the body. It can normalize the heart and breathing rate and calm you down.
Concentrate on your breath going in and out. The “4-7-8 method” can be very effective. Breathe in for four seconds, hold your breath for seven seconds and then breathe out for eight seconds with a slow “whoosh”. Repeat this three to four times.
2. progressive muscle relaxation (PMR)
Progressive muscle relaxation is a relaxation technique that helps with stress and anxiety, sleep disorders and pain. It can help your body to relax by tensing muscle groups one after the other and then relaxing them to release the tension. You can do this lying down or sitting in a quiet environment.
First concentrate completely on your feet, tense the muscles and then relax them. Move on to your calves, knees and thighs – tense and relax.
Do the same with your stomach, chest, shoulders, arms and hands. Finally, focus on your neck and head, relax all the muscles and feel the tension leave your body.
3 ASMR
ASMR (Autonomous Sensory Meridian Response) describes the deep relaxation and tingling of the scalp. It is a social response that explains the feeling of well-being, relaxation and drowsiness caused by the release of certain chemicals (endorphins, oxytocin, dopamine and serotonin) in the brain when you feel the trigger.
The ASMR experience can be triggered by clear sounds, slow movements, whispering and personal attention – and the response is very individual. For some people, it can calm them down and relieve stress and worry, which ultimately leads to them sleeping better.
For those who want to use ASMR to overcome anxiety or as a sleep aid, there are videos and sounds all over the internet.
Have fun and success trying out our tips.
For more information about sleep and the beds that go with it, book an appointment with our experts.