{"id":12439,"date":"2022-04-02T17:06:26","date_gmt":"2022-04-02T15:06:26","guid":{"rendered":"https:\/\/www.schlafpunkt.ch\/how-to-fall-asleep-quickly\/"},"modified":"2026-06-05T16:22:26","modified_gmt":"2026-06-05T14:22:26","slug":"how-to-fall-asleep-quickly","status":"publish","type":"post","link":"https:\/\/www.schlafpunkt.ch\/en\/how-to-fall-asleep-quickly\/","title":{"rendered":"How to fall asleep quickly"},"content":{"rendered":"\r\n\r\n<section id=\"res-header-image-block_b66cedccc2d8bd6db35bab158151334c\" class=\"res-block res-header-image alignfull \">\r\n    <div class=\"res-header-img-outside mb-2\" data-aos=\"res-fadeIn\">\r\n        <div class=\"res-header-height\">\r\n\r\n            \r\n                    <style>\r\n                        @media only screen and (min-width: 970px) {\r\n                        #res-header-image-block_b66cedccc2d8bd6db35bab158151334c.res-header-image .layout-1.header-img-height {\r\n                            height: 50vh;\r\n                        }\r\n\r\n                                                #res-header-image-block_b66cedccc2d8bd6db35bab158151334c.res-header-image .layout-1 .res-header-image-vertical-center {\r\n                                                                         top: 35%;\r\n                                                                     }\r\n\r\n                                                                        }\r\n\r\n                        @media only screen and (max-width: 970px) {\r\n                        #res-header-image-block_b66cedccc2d8bd6db35bab158151334c.res-header-image .layout-1.header-img-height {\r\n                            height: 50vh;\r\n                        }\r\n\r\n                                                #res-header-image-block_b66cedccc2d8bd6db35bab158151334c.res-header-image .layout-1 .res-header-image-vertical-center {\r\n                                                                                top: 50%;\r\n                                                                            }\r\n\r\n                                                #res-header-image-block_b66cedccc2d8bd6db35bab158151334c.res-header-image .layout-1 .jarallax-img {\r\n                                                                                object-position: 90% 10% !important;\r\n                                                                            }\r\n\r\n                                                                        }\r\n\r\n                                                @media only screen and (min-width: 1580px) {\r\n                        #res-header-image-block_b66cedccc2d8bd6db35bab158151334c.res-header-image .layout-1 h1 {\r\n                            font-size: 300%;\r\n                            line-height: 105%;\r\n                        }\r\n\r\n                                                }\r\n                        @media only screen and (min-width: 1280px) {\r\n                        #res-header-image-block_b66cedccc2d8bd6db35bab158151334c.res-header-image .layout-1 .sloganBox {\r\n                            font-size: 120%;\r\n                        }\r\n\r\n                                                #res-header-image-block_b66cedccc2d8bd6db35bab158151334c.res-header-image .layout-1 h2 {\r\n                                                               font-size: 360%;\r\n                                                               line-height: 105%;\r\n                                                           }\r\n\r\n                                                #res-header-image-block_b66cedccc2d8bd6db35bab158151334c.res-header-image .layout-1 h3 {\r\n                                                               font-size: 120%;\r\n                                                               line-height: 140%;\r\n                                                           }\r\n\r\n                                                                        }\r\n\r\n                                            <\/style>\r\n\r\n                    <div class=\"layout-1 jarallax header-img-height\" data-speed=\"0.9\"\r\n                         style=\"background-color: #000;\">\r\n\r\n                        <div class=\"res-header-image-vertical-center\">\r\n                            <div class=\"container-fluid\">\r\n\r\n                                <div class=\"sloganBox\">\r\n                                    <div class=\"row\">\r\n                                        <div class=\"col col-md-8 text-left\">\r\n                                            <div class=\"\" data-aos=\"res-fadeIn\">\r\n\r\n                                                \r\n                                                \r\n                                                \r\n                                                \r\n                                                \r\n                                            <\/div>\r\n                                        <\/div>\r\n                                    <\/div>\r\n                                <\/div>\r\n\r\n                            <\/div>\r\n                        <\/div>\r\n\r\n                                                    <img decoding=\"async\" class=\"jarallax-img img-fluid\" src=\"https:\/\/www.schlafpunkt.ch\/wp-content\/uploads\/2022\/04\/schlafpunkt-blog-einschlafen-parallax-1920x1080.jpg\" style=\"opacity: 0.9;\" alt=\"\" title=\"\">\r\n                        \r\n                        \r\n                                                \r\n                        \r\n                            \r\n                            \r\n\r\n\r\n                    <\/div>\r\n\r\n                    \r\n\r\n        <\/div>\r\n    <\/div>\r\n<\/section>\t\r\n\r\n<section id=\"res-txt-block_e5ce80c4784e996c0a6ed3e28fe05d3a\" class=\"res-block res-txt layout01 pt-4 Transparent\" style=\"background: transparent;\">\r\n  <div class=\"inner-container container-off\" data-aos=\"res-fadeIn\">\r\n \r\n\t\t  \r\n\t\t \t  \r\n      \r\n      <div class=\"layout-1 txt-section\">\r\n\t\t<div class=\"row\">\t\r\n\t\t\t\r\n\t\t\r\n\t\t\t<div class=\"col-md-12 var-1spalten text-left\">\r\n\t\t\t\t\r\n\t\t\t\t<div class=\"txt-title-field\">\r\n\t\r\n\t\t\t\t\t\t\t\t   <h1>How to fall asleep quickly<\/h1>\r\n\t\t\t\t\t\r\n\r\n\t\t\t\t\r\n\t\t\t\t\t\r\n\t\t\t\t\t \r\n\t\t\t\t\t<\/div> \r\n\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"txt-textfield postContent pt-md-2\">\r\n\t\t\t\t\t\t\t\t\t\t  <p>Many people are familiar with the problem: you go to <a href=\"\/en\/?page_id=9431\">bed<\/a> tired, but instead of falling asleep, your mind is racing. Stress in everyday life, worries or a restless <a href=\"https:\/\/www.schlafpunkt.ch\/en\/the-ideal-sleeping-environment-for-undisturbed-sleep\/\">sleeping environment<\/a> 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.   <\/p>\n<p>&nbsp;<\/p>\n<h2>How quickly should you be able to fall asleep?<\/h2>\n<p>A healthy sleeper should fall asleep within 10 to 20 minutes.<\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Optimal:<\/b><span style=\"font-weight: 400\"> approx. 10-20 minutes<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Less than 5 minutes:<\/b><span style=\"font-weight: 400\"> Often an indication of severe sleep deprivation<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Over 30 minutes:<\/b><span style=\"font-weight: 400\"> Possible indication of sleep problems or unfavorable habits<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Instant check for tonight:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Darkening the bedroom<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Switch off screens in good time<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Apply breathing technique<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Common reasons for problems falling asleep<\/h2>\n<p>Many factors can make it difficult to fall asleep:<\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Unfavorable sleeping environment (light, noise, temperature)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Irregular bedtimes<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Late, heavy dinner<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Caffeine or alcohol in the evening<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stress and spinning thoughts<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Uncomfortable mattress or wrong pillow<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Good sleep hygiene &#8211; the basis for falling asleep quickly<\/h2>\n<p>A stable foundation is crucial. Those who pay attention to good sleep hygiene create optimal conditions: <\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Cool, quiet and dark bedroom<\/b><span style=\"font-weight: 400\"> (ideal temperature: approx. 18 degrees)<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Fixed bedtime and wake-up times<\/b><span style=\"font-weight: 400\"> &#8211; even at the weekend<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Light meals in the evening<\/b><span style=\"font-weight: 400\"> instead of heavy meals<\/span><\/li>\n<li style=\"font-weight: 400\"><b>No caffeine or alcohol<\/b><span style=\"font-weight: 400\"> shortly before going to bed<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Comfortable bed, <a href=\"https:\/\/www.schlafpunkt.ch\/en\/products\/pillow\/\">mattress<\/a> and pillow<\/b><span style=\"font-weight: 400\"> to fit the body<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Evening routines for lasting better sleep<\/h2>\n<p>Regular rituals help to let go of the day:<\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Relaxing activities such as reading, music or meditation<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reduce screen time, at least one hour before going to bed<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Practise falling asleep techniques regularly so that the body accepts them more quickly<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Adhere to fixed sleeping and rising times<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Frequently asked questions<\/h2>\n<p><b>Does a glass of milk or herbal tea help you fall asleep?<\/b><b><br \/>\n<\/b>Yes, warm drinks such as milk or herbal tea can have a calming effect, but they are no guarantee.<\/p>\n<p><b>What should I do if I wake up at night and can&#8217;t go back to sleep?<\/b><b><br \/>\n<\/b>It&#8217;s better to get up briefly, do something quiet and only go back to bed when you feel tired again.<\/p>\n<p><b>When should I seek medical help?<\/b><b><br \/>\n<\/b>If problems falling asleep persist for several weeks and noticeably affect everyday life.<\/p>\n<p><b>What role does the mattress play in problems falling asleep?<\/b><b><br \/>\n<\/b>An unsuitable mattress or the wrong <a href=\"https:\/\/www.schlafpunkt.ch\/en\/products\/pillow\/\">pillow<\/a> can promote tension and make it difficult to fall asleep.<\/p>\n<p>&nbsp;<\/p>\n<h2>Conclusion<\/h2>\n<p>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. <\/p>\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t<\/div> \r\n\t\t\t\t\t\r\n\t\t\t\t\t <div class=\"txt-textfield-btns pt-2 \">\r\n\t\t\t\t\t\t  \r\n\t\t\t\t\t<\/div> \r\n\t\t\t\t\r\n\t\t\t\t\t\t\r\n\t\r\n\t\t\t\t<\/div>\r\n\r\n\t\t \r\n\t\t\t\r\n\t\t\t\r\n\t\t\t\r\n\r\n\t\t\t\t\t\r\n\t\t <\/div> \t\r\n\t\t<\/div>\r\n\t \r\n\t  \r\n \r\n \r\n\t<\/div>\r\n<\/section>\r\n\r\n\r\n<section id=\"res-icons-text-block_c6401624a42afd54d767d558b7917fe3\" class=\"res-block res-icons-text py-2 Transparent\" style=\"background: transparent;\">\r\n  <div class=\"inner-container container-off\" data-aos=\"res-fadeIn\">\r\n\t  \r\n\t  <style>\r\n\t\t  #res-icons-text-block_c6401624a42afd54d767d558b7917fe3.res-icons-text .iconbox-bottom { margin-bottom:5%;}\r\n\t\t  #res-icons-text-block_c6401624a42afd54d767d558b7917fe3.res-icons-text .iconbox-side { margin-right:5%;}\r\n\t\t  #res-icons-text-block_c6401624a42afd54d767d558b7917fe3.res-icons-text .iconbox { font-size:100%; line-height: 150%;} \r\n\t  <\/style> \r\n\r\n <div class=\"icons-text-layout row row-cols-1 row-cols-md-1 no-gutters\">\r\n\t \r\n     \r\n      <div class=\"col-md iconbox-bottom\"> \r\n\t\t<div class=\"iconbox iconbox-side h-100 flatbox p-0\">\r\n\t\t  \r\n          <div class=\"row row-cols-2\">\r\n\t  \r\n\t\t\t   \t\t\t\t<div class=\"col-3 icons-txt-img pb-2 col-md-1\">\r\n\t\t\t\t\t \r\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.schlafpunkt.ch\/wp-content\/uploads\/2022\/04\/schlafpunkt-icon-atmung.svg\" class=\"img-fluid w-100\" alt=\"\" title=\"\">\r\n\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t   \r\n\t\t\t\t<div class=\"col-11 icons-txt-content col-md-11\">\r\n\t\t\t\t\t<h3>1. breathing exercises<\/h3>\n<p>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. <\/p>\n<p>Concentrate on your breath going in and out. The &#8220;4-7-8 method&#8221; 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 &#8220;whoosh&#8221;. Repeat this three to four times.   <\/p>\n\t\t\t\t\r\n\t\t\t\t<\/div>\r\n\t\t\t\t  \r\n\t\t\t<\/div>\r\n\t\t\t\r\n          <\/div>\r\n      <\/div>\r\n\r\n\t  \r\n      \r\n      <div class=\"col-md iconbox-bottom\"> \r\n\t\t<div class=\"iconbox iconbox-side h-100 flatbox p-0\">\r\n\t\t  \r\n          <div class=\"row row-cols-2\">\r\n\t  \r\n\t\t\t   \t\t\t\t<div class=\"col-3 icons-txt-img pb-2 col-md-1\">\r\n\t\t\t\t\t \r\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.schlafpunkt.ch\/wp-content\/uploads\/2022\/04\/schlafpunkt-icon-muskel.svg\" class=\"img-fluid w-100\" alt=\"\" title=\"\">\r\n\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t   \r\n\t\t\t\t<div class=\"col-11 icons-txt-content col-md-11\">\r\n\t\t\t\t\t<h3>2. progressive muscle relaxation (PMR)<\/h3>\n<p>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.  <\/p>\n<p>First concentrate completely on your feet, tense the muscles and then relax them. Move on to your calves, knees and thighs &#8211; tense and relax.<br \/>\nDo 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.  <\/p>\n\t\t\t\t\r\n\t\t\t\t<\/div>\r\n\t\t\t\t  \r\n\t\t\t<\/div>\r\n\t\t\t\r\n          <\/div>\r\n      <\/div>\r\n\r\n\t  \r\n      \r\n      <div class=\"col-md iconbox-bottom\"> \r\n\t\t<div class=\"iconbox iconbox-side h-100 flatbox p-0\">\r\n\t\t  \r\n          <div class=\"row row-cols-2\">\r\n\t  \r\n\t\t\t   \t\t\t\t<div class=\"col-3 icons-txt-img pb-2 col-md-1\">\r\n\t\t\t\t\t \r\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.schlafpunkt.ch\/wp-content\/uploads\/2022\/04\/schlafpunkt-icon-asmr.svg\" class=\"img-fluid w-100\" alt=\"\" title=\"\">\r\n\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t   \r\n\t\t\t\t<div class=\"col-11 icons-txt-content col-md-11\">\r\n\t\t\t\t\t<h3>3 ASMR<\/h3>\n<p>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. <\/p>\n<p>The ASMR experience can be triggered by clear sounds, slow movements, whispering and personal attention &#8211; 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. <\/p>\n<p>For those who want to use ASMR to overcome anxiety or as a sleep aid, there are videos and sounds all over the internet.<\/p>\n\t\t\t\t\r\n\t\t\t\t<\/div>\r\n\t\t\t\t  \r\n\t\t\t<\/div>\r\n\t\t\t\r\n          <\/div>\r\n      <\/div>\r\n\r\n\t  \r\n               <\/div>  \r\n\t  \r\n\t  \r\n\t<\/div>\r\n<\/section>\r\n\r\n\n\n\n<section id=\"res-btn-block_c6451c5a63075c60148755d3dbec6688\" class=\"res-block res-btn py-2 Transparent\" style=\"background: transparent;\">\n  <div class=\"inner-container container-off  \" data-aos=\"res-fadeIn\">\n\t  \n\t\t\t<style>\n\t\t\t#res-btn-block_c6451c5a63075c60148755d3dbec6688 .res-btn-container-small { max-width: 850px;}\n\t\t<\/style>\n\t\n\t  \t   <div class=\"text text-left\"><h3>Have fun and success trying out our tips.<\/h3>\n<p>For more information about sleep and the beds that go with it, book an appointment with our experts.<\/p>\n<\/div>\n\t\t\n\t  \n\t  \n\t\t<div class=\"ausrichtung-btn text-left\">\n\n\t\t\t\t\t<a class=\"btn  btn-primary \" href=\"https:\/\/www.schlafpunkt.ch\/en\/sleep-consultation\/\" target=\"_self\">Book a free sleep consultation now<\/a>\n\t\t\t\t<\/div>\n\t\t  \n\t  \n\t<!-- Links Liste -->\n\t  \t  \n\t  \n\t<\/div>\n<\/section>\n\n","protected":false},"excerpt":{"rendered":"<p>In this day and age, everyone wants to get everything done as quickly as possible. Even sleep. So how can you fall asleep within 15 minutes?  <\/p>\n","protected":false},"author":1,"featured_media":9198,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-12439","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-en"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.schlafpunkt.ch\/en\/wp-json\/wp\/v2\/posts\/12439","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.schlafpunkt.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.schlafpunkt.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.schlafpunkt.ch\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.schlafpunkt.ch\/en\/wp-json\/wp\/v2\/comments?post=12439"}],"version-history":[{"count":1,"href":"https:\/\/www.schlafpunkt.ch\/en\/wp-json\/wp\/v2\/posts\/12439\/revisions"}],"predecessor-version":[{"id":12440,"href":"https:\/\/www.schlafpunkt.ch\/en\/wp-json\/wp\/v2\/posts\/12439\/revisions\/12440"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.schlafpunkt.ch\/en\/wp-json\/wp\/v2\/media\/9198"}],"wp:attachment":[{"href":"https:\/\/www.schlafpunkt.ch\/en\/wp-json\/wp\/v2\/media?parent=12439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.schlafpunkt.ch\/en\/wp-json\/wp\/v2\/categories?post=12439"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.schlafpunkt.ch\/en\/wp-json\/wp\/v2\/tags?post=12439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}