How do you fall asleep fast?


Quick Answer

A person can fall asleep faster by counting backwards, reducing caffeine, keeping a worry journal, taking a warm bath, getting a comfortable bed and sleeping in a cooler room, according to ABC News. Exercising earlier in the day is also helpful.

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Full Answer

ABC News mentions that counting backwards from 300 by 3s helps a person tune out distractions. Counting in such a manner is complicated, which requires heavy concentration, and it bores the mind. Placing all concerns in a worry journal is another way to weed out distractions and worries. A person should write all problems on one side of the page and the solutions on the other side.

Having no caffeine in the body by 2 p.m. allows the body to rest easy at night. Caffeine can stay in the body for eight hours.

Taking a hot bath an hour before bed secures a peaceful sleep. The bath should not be over 20 minutes, and the water should not be more than 100 degrees Fahrenheit. A hot bath increases body temperature and forces the body to cool down, which releases melatonin, a natural hormone that helps the body rest. Sleeping in a cool room with a temperature between 65 and 75 degrees Fahrenheit makes the body fall asleep faster, and the bed surface should fall somewhere between 82 to 86 degrees F.

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