5 Simple Ways to Fall Asleep Instantly and Wake Up Refreshed

5 Simple Ways to Fall Asleep Instantly and Wake Up Refreshed

Lying in bed wide awake in the middle of the night sometimes feels like hell. Especially when it’s the fifth night like that in a row. And especially when you know that you are supposed to get at least 7 hours of sleep every night. If you ever experience such problems, don’t worry – there are ways to help you fall asleep fast. So, if you want to wake up refreshed the next morning, try one of these methods. They work like magic!

1: Control Your Breathing
Here’s the number one trick:
By simply concentrating on your breathing, you can achieve that pleasant peaceful state, which is ideal for falling asleep. This can come in handy not only when you are lying in your bed but also when you are stressing out about something or just have racing thoughts in your head.
Now, there are many different ways to work with your breathing. You can try counting your breaths, thinking about each inhale and exhale. Or, as an alternative, consider one of the breathing methods recommended by HappySleepyHead. My personal favourite is the one-nostril breathing, even though it might seem silly at first.
It is known that calm, deep, and most importantly, controlled breathing can decrease your heart rate, relax your muscles, and prepare the body for sleep. That’s why this method is so effective when you need to fall asleep fast.
“Not only does it feel terrible to wake up after just a couple of hours of sleep, but it can also influence our well-being. Insufficient sleep makes us irritated and stressed, it influences our memory and ability to concentrate, and can even increase the risk of certain diseases.”

2: Visualise
We all love daydreaming, don’t we? And while during the day it may seem like a waste of your precious time, daydreaming with a purpose really comes in handy when you can’t fall asleep at night.
Again, this method helps us get rid of those annoying thoughts that keep us alert and don’t let us unwind. It’s also great for relaxation and works great when you need to calm down.
And it gets better:
It’s super easy to do! Just find a comfortable position, close your eyes, and imagine something pleasant. You can picture yourself in your favorite place or somewhere in nature, whichever makes you feel safe and calm. Anything works: a forest, a beach, a cozy coffee shop, your favorite park, your car (a soothing ride is a nice image), and so on.

3: Use White Noise
Falling asleep to the white noise sounds is extremely popular among many people. Probably because this method works almost every time without fail.
White noise creates a peaceful, relaxing environment for you. It helps you calm your mind, distracts you from your thoughts, or gives you something to concentrate on. And the best part is that there are so many options you can try! You can buy a white noise machine or play some sounds on your phone. Ocean waves, birds singing, rain, crackling fire, river flowing – these (and a ton more) sounds are available online, on YouTube, and in countless free apps.
And if that isn’t enough for you, you can try the pink noise, a new kind of background sound, which is believed to be even more effective than white noise. Chances are, it will help you fall asleep in under 10 minutes!
“Another thing you can try to fall asleep faster is watching ASMR videos. ASMR is a relatively new thing, and those videos might seem weird at first. However, they are known to help people relax, calm down, and, of course, fall asleep easier. As a nice bonus, you might experience pleasant tingles in your head and traveling down your spine.”

4: Try Guided Meditation
Another way to relax, calm down, and forget your stressful thoughts is meditation. And the guided meditation is probably the best way to fall asleep since it does not require too much effort from you. All you have to do is lie down and listen to the soothing voice and relaxing sounds.
And the best thing is:
You have many options to pick from. YouTube is a great free source of meditation videos. Also, there are tons of free meditation apps. Just find something that works for you and enjoy your restful sleep.
“Often, we cannot fall asleep because of the racing thoughts in our head. The best way to get rid of them is to get distracted by something else. For instance, you can concentrate on your breathing, listen to some nature sounds, or pay your attention to the muscle relaxation (simply flex and relax each body part one by one).”

5: Use Aromatherapy

Essential oils are famous for the wide range of cool properties they possess. Plus, they smell amazing! So, why not try one of them to help you sleep better? Many essential oils work to help us relax and fall asleep faster.
Here are the flavors you might want to try:

• Lavender
• Chamomile
• Vetiver
• Bergamot
• Ylang Ylang
• Cedarwood
• Sandalwood
• Marjoram
• Vanilla
• Jasmine
• Geranium
• Valerian
• Rose

Again, just find what works for you and enjoy. You can use an aroma diffuser or simply dab a drop of oil onto your wrists. So, are you ready to start falling asleep easier every night? Do you have your own tricks to fall asleep fast? You’re welcome to share in the comments below!