Experts believe sleep-related problems impact between 50 and 70 million Americans.
Considering that sleep affects how we behave, think, and feel, that’s a scary statistic.
If you find yourself waking up in the middle of the night, have a few tricks for how to fall back asleep fast up your sleeve. From breathing techniques to temperature adjustments, there are many different ways to fall back asleep fast.
Keep reading to discover our top tips to fall back asleep fast.
1. Try Deep Breathing Exercises
If you want to fall back asleep fast, focus on your breathing. Breathing exercises calm down your body and mind. As the air flows, you will naturally feel relaxed, making falling back asleep easier.
First, close your eyes. Allow your lips to gently part. Exhale deeply.
Press your lips together and inhale through your nose while counting to four. Before exhaling, hold your breath until you count to seven. Release, taking another deep exhale. Make the exhale last for eight seconds.
Continue this pattern (which is known as the 4-7-8 breathing technique) until you drift off to sleep.
2. Take Sleep Supplements
If you frequently wake up in the middle of the night and can’t fall back asleep, consider sleeping supplements. These can be natural herbs or vitamins that include sleep-boosting nutrients.
One of the most popular sleep aids is melatonin. Our bodies naturally produce this hormone. It sends signals to our brain when it’s time to get some rest.
Taking melatonin supplements improves the length and quality of your sleep. It can also help you get back on a normal sleep schedule after a trip.
Other sleep supplements include:
- Magnesium
- Lavender plant
- Glycine
- Kava
- Tryptophan
Instead of taking multiple supplements, you can try a sleep aid multivitamin, such as SugarBearHair Sleep Vitamins. These sweet-tasting supplements combine a variety of nutrients to naturally help your body and mind fall fast asleep.
3. Do Something Dull in Another Room
If you’re trying to fall back asleep, leaving your bedroom can help. Moving to another area of your house can clear your mind and help you feel tired.
While in another room, start an unexciting hobby. Things like math problems, coloring, reading a cookbook, or knitting won’t stimulate your mind. Instead, they will distract you from the anxiety of not sleeping and help you feel tired.
4. Turn Down the Heat
Adjust the temperature in your room to quickly resume your slumber.
People find cold rooms to help them fall asleep quickly and improve sleep quality. A study of 2,000 Americans found respondents woke up due to temperature problems three times a week.
Switch the thermostat to somewhere between 60° and 68° F. Throw on an extra sweatshirt or some warm socks. Snuggle up in your bed and before you know it, you should be drifting off.
How to Fall Back Asleep Fast & More Lifestyle Tips
If you wake up in the middle of the night, don’t feel frustrated. Keep trying out different sleep-enhancing techniques to determine which methods work best.
So, now that you know how to fall back asleep fast, what other lifestyle tips and tricks are you looking to learn?
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