How to fall asleep fast (in 5 minutes or less)?

This is an automatically translated article.

Difficulty sleeping, tossing and turning is one of the conditions that impair sleep quality, affecting health. Although you have tried many ways such as reading books, turning off electronic devices, but it doesn't work. So how to fall asleep quickly?

1. Practice breathing to fall asleep quickly

Breathing patterns play an important role in a person's central nervous system. It helps regulate heart rate, muscle tension, creating a feeling of relaxation or euphoria. While fast and shallow breathing creates feelings of anxiety, deep and slow breathing can help calm you down.
One breathing technique to try is the 4-7-8 method, researched by Dr. Andrew Weil. This process is also quite simple, you can do as follows:
Lie down and place the tip of your tongue touching the upper part of the oral cavity, behind the upper teeth. Stay in that position. Exhale forcefully through your mouth as if you are breathing rapidly. Next step close your mouth and breathe through your nose, counting from 1 to 4. Maintain the breath and count to 7 Do it again and only breathe through the mouth with high intensity. within 8 seconds. Do the above method 3 times to complete 4 breaths. Weil recommends practicing this technique by sitting up straight before trying to lie down and repeating the cycle four times to begin with until you get used to it.

2. Lying on a mattress with suitable firmness

Suitable mattress firmness depends on sleeping position, activity level, age and other factors. If you want to have a quick sleep at night, pay attention to choose a mattress that you feel comfortable when lying on.
That's why Amerisleep offers five different types of mattresses. AS1 is the firmest mattress ideal for stomach and back sleepers who want a firm feel. AS5 is the softest mattress, ideal for side sleepers and combination sleepers who put a lot of pressure on their hips and shoulders. AS3 is the perfect balance between firmness and softness to support your body no matter what position you sleep in.

3. Rearrange the bedroom

The layout and arrangement of the bedroom can have a positive or negative impact on the quality and duration of sleep.
You can easily fall asleep if the bedroom has a low enough temperature, quiet and little light. Many studies show that artificial light and light from electronics can disrupt circadian clocks, affecting sleep quality.
In addition, to sleep quickly and best, you should use blackout curtains or an eye mask. Turn the lights down at least 30 minutes before you want to sleep to let your body know it's time to go to sleep. Better yet, switch lights to bulbs with brighter, warmer tones, and use apps like f.lux on your computer to minimize the effects of light.

4. Relax

Many people point out that a bedroom with a low temperature helps them sleep better and sleep more deeply. Plus, there's nothing better than being wrapped in a blanket to sleep in a room with low temperatures. The cause of this condition is that when there are signs of drowsiness, the body temperature will automatically drop a little and stay lower until a few hours before you usually wake up.
An Australian international student discovered that people with stomach pain often have a higher body temperature. People with onset insomnia (difficulty falling asleep at first) tend to be warmer in the evening, which may play a role in their inability to fall asleep. Fortunately, we can change our circadian clock by exposure to light in the morning.
Another way to help you fall asleep faster is to soak in a warm bath for about 30 minutes before bed.

5. Sleep faster thanks to technology devices

Although lights and technology devices can cause insomnia, there are some technological advances that are as beneficial for sleep as high-tech bedding. This device will bring comfort, relaxation and help you fall asleep fastest.
The adjustable bed also allows you to change the angle of the upper body and legs. This can be especially helpful for people suffering from lower back pain or acid reflux.

6. Trick the brain

Instead of thinking about trying to go to sleep quickly, tell yourself that you are trying to stay awake for a few minutes. If a dark and quiet bedroom keeps your mind active, you can also try listening to an audio book at a low volume or visualizing relaxing activities in your mind to distract from sleep.

7. Imagine positive things

The time before bed, your mind can flash back to the events of the day, some embarrassing moment or to-do list tomorrow. These thoughts make it harder for you to fall asleep. Therefore, to be able to fall asleep faster, you should think and visualize positive and beautiful things. Specifically:
You can picture a calming scene in your mind like: peaceful beach, quiet forest or any other place. Then imagine and explore it in detail. Visualize yourself doing something positive and repetitive.

8. Eat carbs at night

Eating carbs at night can act as a "double-edged sword". Some studies have found that eating carbs four hours before bed helps people fall asleep more easily and sleep better. These carbs need to be digested quickly and easily like white rice, white bread, pasta, potatoes (as well as sugary foods). There was also a study from Japan that only found the benefits of sleep from rice and not from bread. If you're on a low-carb diet, it's still a good idea to eat at least one serving for dinner to get the most out of your sleep.
In addition, hot spicy foods can negatively affect sleep quality. Therefore, you should limit your consumption of this food.
Just do one of the above steps, you will definitely get a good night's sleep and fall asleep easier. Regularly visit and can share questions to the website of Vinmec International General Hospital for more useful information.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: amerisleep.com