• Avoiding afternoon naps is one of the easiest ways to help you get sleep fast at night

• Yoga and other exercises have proven to work wonders when it comes to giving one an easy time getting to sleep

Normal adults require about seven hours of sleep per 24 hours.

The aforementioned may be the standard timeline, however, the recommended hours of sleep changes as one ages.

Countless people have been struggling to get to sleep quickly.

It is for that particular reason that compiled a list of five easiest hacks one can take advantage of to get to sleep fast.

Many people have been struggling to get to sleep fast. Photo: Courtesy.

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Lower Your Room Temperature

Sleeping in a hot environment may affect your thermoregulation, which could in turn impact the quality of your sleep.

Thermoregulation is a person’s body’s internal temperature.

When you go to bed to sleep, your body will start shedding heat through blood vessel dilation.

This process sends a sleep onset signal to your body.

Gradually, one’s core body temperature drops until they wake up again.

According to National Sleep Foundation, maintaining a room temperature ranging from 60–67°F (15.6–19.4°C), may help keep your body temperature low and induce sleep onset.

Try The 4-7-8 Breathing Formula

According to countless research, the 4-7-8 breathing method which is a cynical breathing technique can help in calming you and give you an easy time to unwind before going to bed.

The 4-7-8 breathing method was developed by integrative medicine doctor Dr. Andrew Weil.

The method is based on pranayama exercise in yoga.

The 4-7-8 breathing method which is a cynical breathing technique can help in calming you. Photo: Courtesy.


Enjoy Both Daylight And Darkness

A research published in 2022 discovered that light exposure plays a major role in influencing your body’s internal clock.

The internal clock works by regulating sleep and wakefulness.

The aforementioned also helps in dictating the duration, timing and your sleep quality.

It should be noted that every additional hour spent outside can lead to sleep onset happening 30 minutes earlier.

Spending much time in daylight will increase one’s evening fatigue, sleep quality and duration.

One should be careful with timing since a lot of evening light exposure could prevent them from falling asleep fast and affect the production of melatonin while at it.

Melatonin is a very important hormone for sleep and it is usually produced in darkness.

It is therefore important to find a balance between light and darkness.

Engage In Yoga, Meditation, and Mindfulness

Many people tend to struggle with falling asleep fast when they are stressed.

With that said, Yoga can play a vital role in improving the efficiency, quality and duration of sleep.

Practising Yoga can help one to improve breathing patterns and body movements that could fight off accumulated tension and stress in one’s body.

In 2012, a research review disclosed that meditation improves melatonin levels and help the brain to go into a state where sleep can be achieved easily.

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Yoga can play a vital role in improving the efficiency, quality and duration of sleep. Photo: UGC.

Say No To Daytime Naps

Daytime napping can highly affect one’s sleep quality and the rate at which one can fall asleep fast at night.

A research on quality of sleep indicated that nearly 40% of the American population unintentionally falls asleep during the day at least once every month.

Short naps during the day may improve alertness and well-being but a mixed research about the effects of napping on nighttime sleep had earlier proved the same could affect the timing in which one can fall asleep.