52 Views

10 Simple Ways To Fall Asleep In 30 Seconds, Backed By Science

Yawn. It’s easier said than done trying to actually catch some Z’s, and there is an entire spectrum of people, all desperately trying to claim back the realm of sleep and their quality of sleep. We all want high quality of sleep, and yet so many of us find ourselves tossing and turning hours after we hit the pillow, unable to slip into the Land of Nod.

However, we all deserve to get the kind of sleep we deserve, and so we’ve rounded up some of our best and most useful sleep hacks to try and help you find it a little bit easier to curl up under the covers and nod off. So, without further ado, here are ten of our simple sleep hacks…

1. Read A Book Before Bed

One of the best and renowned sleep hacks is to turn down the lights, snuggle down, and have a quick read of a good bedside tome. It doesn’t have to be particularly highbrow reading, although reading something you find boring or stale might well induce your visit to the Land of Nod.Reading helps facilitate sleep by forcing you to remove yourself from electronic equipment – items designed to keep your mind visually stimulated – and into a relaxed activity. So, next time you’re struggling to get to sleep, try picking up one of those books on your bedside. It might just be the thing to help.

lifehack-30secondsleep1

2. Set A Formal Bedtime

Setting a formal bedtime – as in a time in which you force yourself to go to bed every evening – can be extremely beneficial in terms of helping you get to sleep post-haste. Not only can setting a formal bedtime help you physically, it has some strong psychological benefits. Setting a certain time for you to go to sleep helps your mind recognise that it is time for you to start unwinding and relaxing, much in the same way a child learns to sleep through the night. A regular bedtime also helps your brain adjust its levels of serotonin and melatonin, and helps balance your circadian rhythm out. In short, all good things, and essential sleep hacks that you should implement if you want to be asleep within seconds.

lifehack-30secondsleep3

3. Eat A Healthier Diet

We know everyone keeps extolling the virtues of a healthier diet, and believe us, we’re sick of it too. However, if you’ll hear us out, adjusting your diet to help you get better sleep, might just be worth it. Research has found that increasing your intake of fruits, vegetables, and pulses can help improve your sleep and the time it takes for you to go to sleep dramatically, thanks to enhancing your levels of magnesium, potassium, or other essential minerals that your body needs. Even incorporating more turkey – rich in tryptophan which helps induce drowsiness and sleepiness – can help make the distance between awake and sleep much easier.

4. Keep Your Room Cool

The last tip we can offer to help you get to sleep quicker, is to make sure that you keep your room as cool as possible – but not too cool. Years of scientific research have found that your body temperature is key when trying to get to sleep, as your body temperature naturally drops when you start to nod off. Therefore maintaining a cool, but not cold temperature in your room is essential. Similar to the way how coming out of a hot bath makes you feel sleepy thanks to your body’s temperature drop, the best course of action is keeping a fan or a window open to keep cool air circulating, and then taking the opportunity to snuggle down. Lovely.

5. Practice Yoga Before Bed

If you fancy exploring something a little less orthodox, then research suggests that doing a spot of yoga can help relax your body and help you get to sleep in record time. In terms of sleep hacks, yoga has long been touted as an avenue worth exploring; certain sequences such as ‘Salute to the Moon’ are designed to be slow, gentle movements that promote a feeling of relaxation and which help relieve any bodily aches that might keep you up at night. Yoga gets a lot of attention for its health benefits, but if you’re stuck on a sleepless night, try your hand at some yoga and find yourself relaxing and nodding off immediately.

6. Meditate

The meditation revolution keeps on rolling through our cities and cultures, touted as a huge help for anyone who needs it – and with good reason. In terms of being simultaneously rudimentary and revolutionary, meditation has been commended as a kind of cure-all for a large swathe ofphysical or psychological ailments – in this case being unable to go to sleep. Meditation allows you to calm your restless mind and focus on the kind of slow, rhythmic breathing that helps make sleeping better. In fact one of the suggested breathing techniques, the ujjayi breath (or ocean breath), is perfect for calming you down and helping you nod off to sleep.

7. Drink Some Warm Milk

Sometimes the old wives’ tales turn out to have some common sense or a grain of surprising truth in them. For example, the old adage about drinking warm milk helping you go to sleep, turns out to be not only true, but a beneficial sleep hack for anyone trying to get to sleep quicker. Warm milk, or similarly crafted milk-based beverages, may have shaky standing as a soporific thanks to the ongoing debate over the actual effectiveness of tryptophan in aiding sleep. However, psychologists have considered that drinking warm milk may have an unconscious psychological effect, and that it relates to the childhood experience of breastfeeding and the comfort associated with it. So, if you want to have a little sip of something before you hit the hay, try a glass of warm milk, rather than the traditional boozy nightcap. You’ll feel better for it in the morning – in more ways than one.

lifehack-30secondsleep4

8. Cut Out The Caffeine

One of the best sleep hacks out there is to cut out of the most prevalent addictive chemicals out there: caffeine. Yep, we’re all guilty of partaking in some caffeine at one point or another, whether it’s in our tea, coffee, or even out of chocolate. However, if you want to make sure you go to sleep as soon as possible, try and cut caffeine out of your diet after a certain point in the day. Studies indicate that cutting off your caffeine intake after 3pm helps improve quality of sleep, and the time it takes for you to get to sleep. So, if you want to try something to help you nod off in record time, try ditching that late evening cup of coffee, and see what happens.

9. Turn Off The Electronics

One of the biggest, best sleep hacks for the modern-day person, is to remove those pesky electronics from your bedroom to stop you playing with them. Numerous studies have found that the blue light from electronic devices disrupts your brain’s ability to begin relaxing for better quality sleep, as well as the likelihood of being unable to properly relax before hitting the hay, thanks to devices intended to keep you engaged. Instead, try and turn off your laptop, phone or tablet about an hour before you go to bed, so that your mind can unwind properly, and you can get that all-important quality of sleep that you deserve.

10. Invest In Some Blackout Curtains

This can be an issue no matter what your bedroom situation is, but it isalways worth investing in a solid pair of blackout curtains if you’re looking for a great go-to sleep hack. With more and more light pollution in the day-to-day – your neighbour’s backyard spotlight, the streetlamps outside, everyone’s car headlights coming in at 1am – it can be harder and harder to sleep with all that extra light pouring in and messing up your chance at sleep. Blackout curtains are a great preventative measure, as they’ll make sure your sleep is longer, better, and is much less likely to be disturbed.

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Leave a Comment

Your email address will not be published.

Latest Posts

Video From the Flamboyant Wedding of Bilyaminu Bello to His Wife Who Recently Stabbed Him to Death
Shocking
2 views
Shocking
2 views

Video From the Flamboyant Wedding of Bilyaminu Bello to His Wife Who Recently Stabbed Him to Death

PH - November 23, 2017

A lady alleged that while the deceased was still married to his first wife, Fakhriyya, Maryam Sanda who was the side chic, used to send her pictures…

Going Solo Could Be A Blessing In Disguise – Mr P
Entertainment
10 views
Entertainment
10 views

Going Solo Could Be A Blessing In Disguise – Mr P

PH - November 23, 2017

Peter Okoye, a.k.a Mr P, sat for an interview with Inspiration 92.3 FM to discuss going solo. Mr P sat through the lunch hour, telling his story of…

Nollywood Star, Jim Iyke, Unveils New Reality TV Show “The Adventurer”
Entertainment
12 views
Entertainment
12 views

Nollywood Star, Jim Iyke, Unveils New Reality TV Show “The Adventurer”

PH - November 23, 2017

Nollywood star, Jim Iyke, is bringing a fresh reality TV show to our screens. The show titled ‘The Adventurer” is set to bring a new perspective to both…

Ushbebe And Wife Annette Celebrate 4th Wedding Anniversary
Entertainment
20 views
Entertainment
20 views

Ushbebe And Wife Annette Celebrate 4th Wedding Anniversary

PH - November 23, 2017

Comedian Ushbebe and his wife Annette are celebrating their 4th wedding anniversary today. The comedian shared new photos of them on his Instagram page, accompanied with sweet words, where he wrote: It’s…

I Pray For Everyone Not To Experience What I Experienced – Mr 2Kay
Entertainment
24 views
Entertainment
24 views

I Pray For Everyone Not To Experience What I Experienced – Mr 2Kay

PH - November 23, 2017

Mr 2Kay, in an interview with HipTV, has said he’s praying no one experiences what he experienced during his recent robbery at Eko Hotel & Suites. The singer…

Police Explain Why It’s Difficult to Detain Wife Who Allegedly Stabbed PDP Ex-Chairman’s Son to Death
Shocking
27 views
Shocking
27 views

Police Explain Why It’s Difficult to Detain Wife Who Allegedly Stabbed PDP Ex-Chairman’s Son to Death

PH - November 23, 2017

The police has said they are finding it difficult to remand Maryam Sanda, the wife who stabbed to death her husband Bilyamin Bello, the son of former People’s Democratic Party chairman Haliru Bello.…

How Nigeria Lost $9bn to illegal Mining in 2 Years
Business
26 views
Business
26 views

How Nigeria Lost $9bn to illegal Mining in 2 Years

PH - November 23, 2017

The Federal Government lost about $9bn to illegal Mining between 2014 and 2015, the Minister of Mines and Steel Development, Kayode Fayemi, has said. Fayemi who addressed…

Why President Buhari Is APC’s Greatest Enemy – Iwuanyanwu
Politics
35 views
Politics
35 views

Why President Buhari Is APC’s Greatest Enemy – Iwuanyanwu

PH - November 23, 2017

Emmanuel Iwuanyanwu, a member of the Peoples Democratic Party, PDP, Board of Trustees, BoT, has insisted that President Muhammadu Buhari is the “greatest enemy” of the All…

Why PDP Lost Anambra Election – Makarfi
Politics
29 views
Politics
29 views

Why PDP Lost Anambra Election – Makarfi

PH - November 23, 2017

National Chairman of the Peoples Democratic Party (PDP), Ahmed Makarfi, has revealed why Oseloka Obaze, the Party’s candidate in the just concluded governorship election in Anambra state…

Talented Nigerian Engineer And His Locally Made Combatant Vehicle Spotted In Imo State [Photos]
Inspiring
30 views
Inspiring
30 views

Talented Nigerian Engineer And His Locally Made Combatant Vehicle Spotted In Imo State [Photos]

MT - November 23, 2017

The engineer, Alex Ephraims from Imo state who became an online sensation after constructing a 'made in Nigeria' combatant vehicle by using locally available materials - was…

These Are The 4 Vital Documents To Prove Land Ownership In Nigeria
Best of Nigeria
37 views
Best of Nigeria
37 views

These Are The 4 Vital Documents To Prove Land Ownership In Nigeria

MT - November 23, 2017

  As the value of Naira continues to depreciate and the uncertainty of the stock market, many people have come to realization that the oldest form of…

WAEC GCE Result 2017 Is Out, 26% Passed | Here Is How To Check Result Here
Shocking
28 views
Shocking
28 views

WAEC GCE Result 2017 Is Out, 26% Passed | Here Is How To Check Result Here

MT - November 23, 2017

West African Examinations Council, WAEC GCE 2017 Result is out. WASSCE for Private Candidates (November/December), 2017 Has Been Released. See How to Check 2017 WAEC GCE Result Online…

Why Manchester United Lost Against Basel – Jose Mourinho
Sports
27 views
Sports
27 views

Why Manchester United Lost Against Basel – Jose Mourinho

MT - November 23, 2017

Jose Mourinho has explained why his Manchester United side lost the UEFA Champions League game against Basel on Wednesday night. Manchester United’s perfect record in the Champions…

Google Still Tracks You Even With Your Location Services Off
Technology
25 views
Technology
25 views

Google Still Tracks You Even With Your Location Services Off

MT - November 23, 2017

Smartphones with no sim, no location service on or even that which has just be reset to its factory mode still keeps tracks of you and sends…

Peter Okoye Shows Off His Cooking Skills In His Lovely Kitchen (Photo)
Entertainment
30 views
Entertainment
30 views

Peter Okoye Shows Off His Cooking Skills In His Lovely Kitchen (Photo)

MT - November 23, 2017

Defunct brother of PSquare group, singer Peter Okoye aka Mr. P took to his IG page to show off his beautiful kitchen. He captioned the photo; "My…

Wizkid Becomes The Most Streamed Afrobeats Artiste On Spotify With A Total Of 136 Million Streams
Entertainment
31 views
Entertainment
31 views

Wizkid Becomes The Most Streamed Afrobeats Artiste On Spotify With A Total Of 136 Million Streams

MT - November 23, 2017

Wizkid 'babanla' has emerged as the most streamed artiste (Afrobeats genre) with 136 Million total streams. See the screenshot by Kingston Dome below,

Why We Are Running “Slow Government” – President Buhari
Politics
28 views
Politics
28 views

Why We Are Running “Slow Government” – President Buhari

MT - November 23, 2017

President Muhammadu Buhari has explained why his government is still ‘slow’ after almost three years in power. Buhari said his team met a ‘weighty responsibility’ on ground…

Wizkid Second Babymama, Binta Diallo On His 3rd Babymama – ‘Wizkid Is Cheating On Me’
Entertainment
35 views
Entertainment
35 views

Wizkid Second Babymama, Binta Diallo On His 3rd Babymama – ‘Wizkid Is Cheating On Me’

MT - November 23, 2017

Binta Diallo took to her instagram to reveal that she didn’t destroy his relationship with Tania. Technically, he didn’t cheat on her because they’re not married. See…

Loading...