{"id":2190,"date":"2016-02-16T08:00:00","date_gmt":"2016-02-16T13:00:00","guid":{"rendered":"https:\/\/amerisleep.com\/blog\/?p=2190"},"modified":"2024-01-05T17:50:46","modified_gmt":"2024-01-06T00:50:46","slug":"falling-asleep-quickly","status":"publish","type":"post","link":"https:\/\/amerisleep.com\/blog\/falling-asleep-quickly\/","title":{"rendered":"How to Fall Asleep Fast (in Five Minutes or Less)"},"content":{"rendered":"\t\r\n\t\t\r\n<div class=\"keytakeaway adinsert-ignore\" data-keytakeaway-count=\"1\">\r\n\t\t\t\t\t\t <h2 class=\"title\">Key Takeaways<\/h2> \t\t\t\t\t\t\n<ul>\n<li>Slow, deep breathing can help relax your body and mind. The 4-7-8 breathing method is one simple technique to try.<\/li>\n<li>Keep your bedroom completely dark and cool in temperature. Darkness, quiet, and a cooler room temperature align with your body&#8217;s natural sleep cues.<\/li>\n<li>Avoid screens and bright lights before bedtime. The blue light from electronics disrupts your circadian rhythms and makes it harder to fall asleep. Dim lights in the evening.<\/li>\n<\/ul>\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\r\n\n<p><span style=\"font-weight: 400;\">Learning how to fall asleep fast sounds difficult, right? Try these strategies \u2014 all you need is your mind and your <\/span><a href=\"https:\/\/amerisleep.com\/blog\/falling-asleep-quickly\/#step1\"><span style=\"font-weight: 400;\">smartphone.<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Some nights falling asleep quickly doesn\u2019t come easy, and tossing, turning and thinking about <\/span><i><span style=\"font-weight: 400;\">not <\/span><\/i><span style=\"font-weight: 400;\">sleeping only makes it worse. You probably know the basic ideas like reading a book and turning off your electronics, but when those don\u2019t work what can you do?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Turns out, there are some unconventional tactics that <a href=\"https:\/\/amerisleep.com\/blog\/bedtime-routines-sleep-experts\/\">sleep experts<\/a> have stumbled upon that rely on your own biology and psychology to induce relaxation.<\/span><\/p>\n<p>&#8220;A key to falling asleep quickly is mastering relaxation techniques,&#8221; emphasizes Dr. Devon Hoffman. &#8220;For instance, deep breathing and progressive muscle relaxation can significantly shorten the time it takes to drift off.&#8221;<\/p>\n<div class=\"youtube-video-container\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/OGVQCRHhxJQ?si=ksYRqiu6S77WS2-B\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2>8 Ways to Fall Asleep Fast<\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few creative but simple strategies you can try practically anywhere to snooze faster and sleep better tonig<\/span>ht.<\/p>\n<p>&#8220;We&#8217;ve done the research so you don&#8217;t have to lose sleep over it,&#8221; says Dr. Hoffman.<\/p>\n<p>Of course<span style=\"font-weight: 400;\">, these don\u2019t replace medical advice from your doctor, and you should still consult a medical professional if you have serious sleep problems. <\/span><span style=\"font-weight: 400;\">But bookmark this page<\/span> and give these tips a try, and you might be surprised to find that they can make a big difference between a restless night and sweet dreams.<\/p>\n<p>It&#8217;s good to learn tricks like these sooner rather than later, as Dr. Hoffman notes that sleep disturbances and difficulty falling asleep can become more common\n<style>\n.src-link {\r\n    position: relative;\r\n    color: #1862B1;\r\n\tdisplay:inline-flex !important;\r\n\ttext-decoration:underline;\r\n\tmargin-left: 3px;\r\n\tpadding: 0 !important\r\n}\r\n.src-link .check {\r\n    position: relative;\r\n    top:5px;\r\n}\r\n.src-link:hover {\r\n    color: #00338d;\r\n    cursor: pointer;\r\n}\r\n.src-link svg:hover {\r\n    fill: #00338d;\r\n    cursor: pointer;\r\n}\r\n.src-link:hover .src-popup {\r\n    display: -webkit-box;\r\n    display: -ms-flexbox;\r\n    display: flex !important;\r\n    -webkit-box-orient: vertical;\r\n    -webkit-box-direction: normal;\r\n    -ms-flex-direction: column;\r\n    flex-direction: column;\r\n\tz-index: 10;\r\n}\r\n.src-link .src-popup {\r\n    position: absolute;\r\n\ttop:23px;\r\n    width: 250px;\r\n    padding: 30px;\r\n    display: none !important;\r\n    -webkit-box-shadow: 0 3px 12px rgba(0, 0, 0, 0.12);\r\n    box-shadow: 0 3px 12px rgba(0, 0, 0, 0.12);\r\n    background: #fff;\r\n}\r\n@media screen and (max-width: 600px) {\r\n    .src-link .src-popup {\r\n        position: fixed;\r\n        top: 50%;\r\n        left: 50%;\r\n        -webkit-transform: translate(-50%, -50%);\r\n        -ms-transform: translate(-50%, -50%);\r\n        transform: translate(-50%, -50%);\r\n    }\r\n}\r\n.src-link .src-popup:hover {\r\n    cursor: auto;\r\n    display: -webkit-box;\r\n    display: -ms-flexbox;\r\n    display: flex;\r\n    -webkit-box-orient: vertical;\r\n    -webkit-box-direction: normal;\r\n    -ms-flex-direction: column;\r\n    flex-direction: column;\r\n}\r\n.src-link .src-popup-verified {\r\n    display: -webkit-box;\r\n    display: -ms-flexbox;\r\n    display: flex;\r\n    margin-bottom: 12px;\r\n    color: #00338d;\r\n    font-size: 12px;\r\n    font-weight: 700;\r\n    line-height: 18px;\r\n    letter-spacing: 0;\r\n}\r\n.src-link .src-popup-verified .circle-check {\r\n    margin-right: 6px;\r\n}\r\n.src-link .src-popup-title {\r\n    display: block;\r\n    margin: 0 0 12px;\r\n    font-size: 14px;\r\n    line-height: 21px;\r\n    font-weight: 700;\r\n    letter-spacing: 0;\r\n    color: #2b2b2b;\r\n}\r\n.src-link .src-popup-summary {\r\n    display: block;\r\n    margin: 0 0 10px;\r\n    color: #2b2b2b;\r\n    font-size: 12px;\r\n    line-height: 18px;\r\n    letter-spacing: 0;\r\n}\r\n.src-link .src-popup-link {\r\n    display: inline-block;\r\n    font-size: 12px;\r\n    line-height: 16px;\r\n    background: #fff;\r\n}\r\n\r\n.src-popup-link{\r\n    padding-left: 10px;\r\n}\r\n\r\n.src-link .src-popup-link:hover {\r\n    text-decoration: underline;\r\n}\n<\/style>\n<span class=\"src-link\">\r\n\t<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5300306\/\" target=\"_blank\" rel=\"noopener\">with age.<\/a><svg class=\"check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"5.727\" height=\"4.786\" viewBox=\"0 0 5.727 4.786\">\r\n  <path data-name=\"Path 1\" d=\"M81.56,130.3l1.828,2.112,3.328-3.967\" transform=\"translate(-81.277 -128.205)\" fill=\"none\" stroke=\"#208bfd\" stroke-width=\"0.75\"\/>\r\n<\/svg>\r\n\r\n\t<span class=\"src-popup\">\r\n\t\t<span class=\"src-popup-verified\">\r\n\t\t<svg class=\"circle-check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"17\" viewBox=\"0 0 17 17\">\r\n\t\t  <g transform=\"translate(-56 -122)\">\r\n\t\t\t<g data-name=\"Ellipse 1\" transform=\"translate(56 122)\" fill=\"#fff\" stroke=\"#00338d\" stroke-width=\"1\">\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8.5\" stroke=\"none\"\/>\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8\" fill=\"none\"\/>\r\n\t\t\t<\/g>\r\n\t\t\t  <path data-name=\"Path 1\" d=\"M81.963,132.446l3,3,7-7\" transform=\"translate(-22.463 -0.946)\" fill=\"none\" stroke=\"#00338d\" stroke-width=\"1\"\/>\r\n\t\t  <\/g>\r\n\t\t<\/svg>\t\t\t\r\n\t\t\tVerified Source\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-title\">\r\n\t\t\tNational Library of Medicine (NIH)\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-summary\">\r\n\t\t\tWorld\u2019s largest medical library, making biomedical data and information more accessible.\r\n\t\t<\/span>\r\n\t\t<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5300306\/\" target=\"_blank\" aria-label=\"Click to view source link for with age.\" class=\"src-popup-link\" rel=\"noopener\">\r\n\t\t   View source\r\n\t\t<\/a>\r\n\t<\/span>\r\n<\/span>\r\n\t\n<h3 id=\"step1\">1. Breathe slowly and purposefully<\/h3>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-15703 size-full\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/Breathe-slowly-and-purposefully.png\" alt=\"\" width=\"3001\" height=\"2001\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/Breathe-slowly-and-purposefully.png 3001w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/Breathe-slowly-and-purposefully-300x200.png 300w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/Breathe-slowly-and-purposefully-1024x683.png 1024w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/Breathe-slowly-and-purposefully-1536x1024.png 1536w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/Breathe-slowly-and-purposefully-2048x1366.png 2048w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/Breathe-slowly-and-purposefully-24x16.png 24w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/Breathe-slowly-and-purposefully-36x24.png 36w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/Breathe-slowly-and-purposefully-48x32.png 48w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/Breathe-slowly-and-purposefully-150x100.png 150w\" sizes=\"(max-width: 3001px) 100vw, 3001px\" \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Breathing patterns play a role in our autonomic nervous system, which regulates heart rate, muscle tension, motivation, and other aspects of relaxation or excitement. Whereas rapid, shallow breaths and other <a href=\"https:\/\/amerisleep.com\/blog\/shortness-of-breath-when-lying-down\/\">shortness of breath<\/a> can create a sense of anxiety, deep, slow breaths can be calming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One technique to try is the 4-7-8 method developed <\/span><a href=\"http:\/\/www.drweil.com\/drw\/u\/ART00521\/three-breathing-exercises.html\" rel=\"noopener\"><span style=\"font-weight: 400;\">by Dr. Andrew Weil<\/span><\/a><span style=\"font-weight: 400;\">. The process is fairly simple, too. Here\u2019s how to do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place the tip of your tongue against the ridge behind your upper teeth throughout the exercise (inhaling and exhaling).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale completely via your mouth, making a \u201cwhooshing\u201d sound.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>4:<\/strong> Now, close your mouth and inhale through your nose to a count of four.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>7:<\/strong> Hold your breath for seven counts.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>8:<\/strong> Exhale slowly out of your mouth to a count of eight, making the \u201cwhooshing\u201d sound (pucker your lips if it feels awkward).<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-21874\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/relaxing-breathing-diagram-infographic-scaled.jpeg\" alt=\"\" width=\"2560\" height=\"1707\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/relaxing-breathing-diagram-infographic-scaled.jpeg 2560w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/relaxing-breathing-diagram-infographic-300x200.jpeg 300w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/relaxing-breathing-diagram-infographic-1024x683.jpeg 1024w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/relaxing-breathing-diagram-infographic-1536x1024.jpeg 1536w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/relaxing-breathing-diagram-infographic-2048x1365.jpeg 2048w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/relaxing-breathing-diagram-infographic-24x16.jpeg 24w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/relaxing-breathing-diagram-infographic-36x24.jpeg 36w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/relaxing-breathing-diagram-infographic-48x32.jpeg 48w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/relaxing-breathing-diagram-infographic-150x100.jpeg 150w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Weil recommends practicing the technique by sitting down with your back straight before trying it lying down and repeating the cycle four times to start until you get used to it.<\/span><\/p>\n<p>Another technique is the equal breathing technique, where you inhale and exhale for the same count (such as four, five, or six seconds), helping to focus the mind and promote a sense of calmness conducive to sleep. This method encourages a sense of calmness and relaxation, as it promotes a balance between the inhale and exhale, helping to synchronize the breath with the body&#8217;s natural rhythm.<\/p>\n<p>When practicing the equal breathing technique, it is recommended to repeat the breathing pattern for about 5 to 10 minutes or until a sense of relaxation and calmness is achieved. Consistent practice over time can help regulate the breath and promote a deeper sense of relaxation, potentially leading to improved sleep quality and overall well-being.<\/p>\n<p>There&#8217;s also <a href=\"https:\/\/amerisleep.com\/blog\/box-breathing-technique\/\">box breathing<\/a>, an easy technique. Just inhale for four, hold for four, exhale for four, and hold for four. Repeat for relaxation and stress reduction in your daily routine.<\/p>\n<h3 id=\"step2\">2. Get a mattress of the right firmness<\/h3>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-15704 size-full\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Get-a-mattress-of-the-right-firmness.png\" alt=\"\" width=\"3001\" height=\"2001\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Get-a-mattress-of-the-right-firmness.png 3001w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Get-a-mattress-of-the-right-firmness-300x200.png 300w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Get-a-mattress-of-the-right-firmness-1024x683.png 1024w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Get-a-mattress-of-the-right-firmness-1536x1024.png 1536w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Get-a-mattress-of-the-right-firmness-2048x1366.png 2048w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Get-a-mattress-of-the-right-firmness-24x16.png 24w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Get-a-mattress-of-the-right-firmness-36x24.png 36w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Get-a-mattress-of-the-right-firmness-48x32.png 48w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Get-a-mattress-of-the-right-firmness-150x100.png 150w\" sizes=\"(max-width: 3001px) 100vw, 3001px\" \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is no \u201c<\/span><a href=\"http:\/\/www.rti.org\/sites\/default\/files\/resources\/rr-0016-1108-hogan.pdf\" rel=\"noopener\"><span style=\"font-weight: 400;\">one size fits all<\/span><\/a><span style=\"font-weight: 400;\">\u201d for <a href=\"https:\/\/amerisleep.com\/blog\/mattress-firmness\/\">mattress firmness<\/a>. Different people, depending on sleep position, activity level, body mechanics, age, and other factors will sleep better on different levels of firmness or softness of a mattress. If you want to get the best night\u2019s rest, the <\/span><a href=\"https:\/\/amerisleep.com\/blog\/best-mattress\/\"><span style=\"font-weight: 400;\">best mattress<\/span><\/a><span style=\"font-weight: 400;\"> is the one that matches your body type and sleep style.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why Amerisleep offers five different types of <\/span><a href=\"https:\/\/amerisleep.com\/mattresses\/\"><span style=\"font-weight: 400;\">mattresses<\/span><\/a><span style=\"font-weight: 400;\">. The <\/span><a href=\"https:\/\/amerisleep.com\/as1.html\"><span style=\"font-weight: 400;\">AS1<\/span><\/a><span style=\"font-weight: 400;\"> is the firmest mattress ideal for stomach and back sleepers who want the firmest feel. The <\/span><a href=\"https:\/\/amerisleep.com\/as5.html\"><span style=\"font-weight: 400;\">AS5<\/span><\/a><span style=\"font-weight: 400;\"> is the softest mattress that\u2019s ideal for side and combo sleepers who put more pressure on their hips and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Looking for something in between? The <\/span><a href=\"https:\/\/amerisleep.com\/as3.html\"><span style=\"font-weight: 400;\">AS3<\/span><\/a><span style=\"font-weight: 400;\"> is the perfect balance of firm and soft that supports your body, no matter which position you sleep in. The AS3 is also a good choice for couples with slightly different firmness preferences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, we wanted to make sure our customers could try our mattresses risk-free. That\u2019s why we offer a <\/span><a href=\"https:\/\/amerisleep.com\/sleep-trial\"><span style=\"font-weight: 400;\">100-night sleep trial<\/span><\/a> where you can<span style=\"font-weight: 400;\"> try any of our mattresses in your own home for 100 nights.\u00a0<\/span><\/p>\n<h3 id=\"step3\">3. Promote darkness<\/h3>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-15701 size-full\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/promote-darkness-eb.png\" alt=\"\" width=\"3001\" height=\"2001\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/promote-darkness-eb.png 3001w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/promote-darkness-eb-300x200.png 300w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/promote-darkness-eb-1024x683.png 1024w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/promote-darkness-eb-1536x1024.png 1536w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/promote-darkness-eb-2048x1366.png 2048w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/promote-darkness-eb-24x16.png 24w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/promote-darkness-eb-36x24.png 36w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/promote-darkness-eb-48x32.png 48w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/promote-darkness-eb-150x100.png 150w\" sizes=\"(max-width: 3001px) 100vw, 3001px\" \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">At one point in time, before the advent of smartphones, nights used to be dark and cold. And surprise, modern science finds that <\/span><a href=\"https:\/\/amerisleep.com\/blog\/sleep-all-night-naturally\/\"><span style=\"font-weight: 400;\">both<\/span><\/a><span style=\"font-weight: 400;\"> cool temperatures and complete darkness are ideal for sleep. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to circadian and sleep researcher <a href=\"https:\/\/www.jadewuphd.com\/\" rel=\"noopener\">Dr. Jade Wu, Ph.D.<\/a> of Duke University,<span class=\"src-link\">\r\n\t<a href=\"https:\/\/www.health.harvard.edu\/press_releases\/light-from-laptops-tvs-electronics-and-energy-efficient-lightbulbs-may-harm-health\" target=\"_blank\" rel=\"noopener\">artificial lighting,<\/a><svg class=\"check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"5.727\" height=\"4.786\" viewBox=\"0 0 5.727 4.786\">\r\n  <path data-name=\"Path 1\" d=\"M81.56,130.3l1.828,2.112,3.328-3.967\" transform=\"translate(-81.277 -128.205)\" fill=\"none\" stroke=\"#208bfd\" stroke-width=\"0.75\"\/>\r\n<\/svg>\r\n\r\n\t<span class=\"src-popup\">\r\n\t\t<span class=\"src-popup-verified\">\r\n\t\t<svg class=\"circle-check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"17\" viewBox=\"0 0 17 17\">\r\n\t\t  <g transform=\"translate(-56 -122)\">\r\n\t\t\t<g data-name=\"Ellipse 1\" transform=\"translate(56 122)\" fill=\"#fff\" stroke=\"#00338d\" stroke-width=\"1\">\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8.5\" stroke=\"none\"\/>\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8\" fill=\"none\"\/>\r\n\t\t\t<\/g>\r\n\t\t\t  <path data-name=\"Path 1\" d=\"M81.963,132.446l3,3,7-7\" transform=\"translate(-22.463 -0.946)\" fill=\"none\" stroke=\"#00338d\" stroke-width=\"1\"\/>\r\n\t\t  <\/g>\r\n\t\t<\/svg>\t\t\t\r\n\t\t\tVerified Source\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-title\">\r\n\t\t\tHarvard Health\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-summary\">\r\n\t\t\tBlog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs.\r\n\t\t<\/span>\r\n\t\t<a href=\"https:\/\/www.health.harvard.edu\/press_releases\/light-from-laptops-tvs-electronics-and-energy-efficient-lightbulbs-may-harm-health\" target=\"_blank\" aria-label=\"Click to view source link for artificial lighting,\" class=\"src-popup-link\" rel=\"noopener\">\r\n\t\t   View source\r\n\t\t<\/a>\r\n\t<\/span>\r\n<\/span>\r\n\t<\/span><span style=\"font-weight: 400;\">and<span class=\"src-link\">\r\n\t<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25535358\/\" target=\"_blank\" rel=\"noopener\">light from electronics<\/a><svg class=\"check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"5.727\" height=\"4.786\" viewBox=\"0 0 5.727 4.786\">\r\n  <path data-name=\"Path 1\" d=\"M81.56,130.3l1.828,2.112,3.328-3.967\" transform=\"translate(-81.277 -128.205)\" fill=\"none\" stroke=\"#208bfd\" stroke-width=\"0.75\"\/>\r\n<\/svg>\r\n\r\n\t<span class=\"src-popup\">\r\n\t\t<span class=\"src-popup-verified\">\r\n\t\t<svg class=\"circle-check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"17\" viewBox=\"0 0 17 17\">\r\n\t\t  <g transform=\"translate(-56 -122)\">\r\n\t\t\t<g data-name=\"Ellipse 1\" transform=\"translate(56 122)\" fill=\"#fff\" stroke=\"#00338d\" stroke-width=\"1\">\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8.5\" stroke=\"none\"\/>\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8\" fill=\"none\"\/>\r\n\t\t\t<\/g>\r\n\t\t\t  <path data-name=\"Path 1\" d=\"M81.963,132.446l3,3,7-7\" transform=\"translate(-22.463 -0.946)\" fill=\"none\" stroke=\"#00338d\" stroke-width=\"1\"\/>\r\n\t\t  <\/g>\r\n\t\t<\/svg>\t\t\t\r\n\t\t\tVerified Source\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-title\">\r\n\t\t\tNational Library of Medicine (NIH)\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-summary\">\r\n\t\t\tWorld\u2019s largest medical library, making biomedical data and information more accessible.\r\n\t\t<\/span>\r\n\t\t<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25535358\/\" target=\"_blank\" aria-label=\"Click to view source link for light from electronics\" class=\"src-popup-link\" rel=\"noopener\">\r\n\t\t   View source\r\n\t\t<\/a>\r\n\t<\/span>\r\n<\/span>\r\n\t<\/span><span style=\"font-weight: 400;\">can disrupt our biological clocks and tamper with our sleep quality.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cKeeping your bedroom free of artificial light and noise will not only ensure a nice, dark sleep environment, but also teach your brain that your \u201csleep cave\u201d is for sleep only, not for social media, world events, and other things that get our minds going. This trains your brain to automatically relax when you get into bed.\u201d<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-15711 size-full\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Sleep-on-hi-tech.png\" alt=\"\" width=\"3001\" height=\"2001\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Sleep-on-hi-tech.png 3001w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Sleep-on-hi-tech-300x200.png 300w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Sleep-on-hi-tech-1024x683.png 1024w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Sleep-on-hi-tech-1536x1024.png 1536w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Sleep-on-hi-tech-2048x1366.png 2048w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Sleep-on-hi-tech-24x16.png 24w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Sleep-on-hi-tech-36x24.png 36w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Sleep-on-hi-tech-48x32.png 48w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Sleep-on-hi-tech-150x100.png 150w\" sizes=\"(max-width: 3001px) 100vw, 3001px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">So, set up your bedroom like a prehistoric sleep cave. No television, laptops, tablets, or smartphones should be on when it\u2019s time to sleep, establishing a <a href=\"https:\/\/amerisleep.com\/blog\/tech-free-bedroom-sleep\/\">tech-free bedroom<\/a>. Use blackout shades or an eye mask if your room can\u2019t achieve total darkness, or if your wake-up time is well past sunrise.\u00a0<\/span><\/p>\n<p>While creating a <a href=\"https:\/\/amerisleep.com\/blog\/decorating-clutter-free-bedroom\/\">clutter-free bedroom<\/a> is important, you don&#8217;t have to aim for a spartan appearance and eliminate anything that isn&#8217;t just your bed and nightstand:<\/p>\n<ul>\n<li>If you want to go beyond bland white bedroom walls, you can look at the <a href=\"https:\/\/amerisleep.com\/blog\/best-and-worst-colors-for-sleep\/\">best bedroom paint colors<\/a> for sleep<\/li>\n<li>Some of the <a href=\"https:\/\/amerisleep.com\/blog\/best-plants-for-bedroom\/\">best bedroom plants<\/a> can help you relax and sleep at night, releasing a soothing scent<\/li>\n<li>If you don&#8217;t have a green thumb for growing plants, you can try a diffuser with <a href=\"https:\/\/amerisleep.com\/blog\/best-essential-oils-for-sleep\/\">essential oils for sleep<\/a><\/li>\n<li>If you have a tiny bedroom, you can use mirrors and such <a href=\"https:\/\/amerisleep.com\/blog\/how-to-make-a-small-bedroom-look-bigger\/\">to make a small bedroom look bigger<\/a><\/li>\n<li>If you have a <a href=\"https:\/\/amerisleep.com\/blog\/nighttime-skin-routine\/\">nighttime skin routine<\/a>, give yourself space to apply your products before bed<\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-21875\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/promote-darkness-eb.png\" alt=\"\" width=\"6001\" height=\"4001\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/promote-darkness-eb.png 6001w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/promote-darkness-eb-300x200.png 300w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/promote-darkness-eb-1024x683.png 1024w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/promote-darkness-eb-1536x1024.png 1536w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/promote-darkness-eb-2048x1365.png 2048w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/promote-darkness-eb-24x16.png 24w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/promote-darkness-eb-36x24.png 36w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/promote-darkness-eb-48x32.png 48w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/promote-darkness-eb-150x100.png 150w\" sizes=\"(max-width: 6001px) 100vw, 6001px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Start dimming lights at least 30 minutes before you want to sleep to tell your body that it\u2019s bedtime. Even better, switch lamps to dimmer, warmer-colored bulbs and use apps like <\/span><a href=\"https:\/\/justgetflux.com\/\" rel=\"noopener\"><span style=\"font-weight: 400;\">f.lux<\/span><\/a><span style=\"font-weight: 400;\"> on computers to minimize light\u2019s impact.<\/span><\/p>\n<p>Naturally, we don&#8217;t recommend going so low-tech that you do without a mattress and pillow. Those are two items that should offer high-tech features to promote swift sleep, along with some optional accessories like:<\/p>\n<ul>\n<li><a href=\"https:\/\/amerisleep.com\/blog\/how-to-use-a-wedge-pillow\/\">Wedge pillows<\/a><\/li>\n<li><a href=\"https:\/\/amerisleep.com\/blog\/what-is-a-body-pillow\/\">Body pillows<\/a><\/li>\n<li><a href=\"https:\/\/amerisleep.com\/blog\/pillow-between-knees\/\">Knee pillows<\/a><\/li>\n<li><a href=\"https:\/\/amerisleep.com\/blog\/what-is-a-weighted-blanket\/\">Weighted blankets<\/a><\/li>\n<\/ul>\n<h3 id=\"step4\">4. Chill out<\/h3>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-15700 size-full\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/chill-out-eb.png\" alt=\"\" width=\"3001\" height=\"2001\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/chill-out-eb.png 3001w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/chill-out-eb-300x200.png 300w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/chill-out-eb-1024x683.png 1024w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/chill-out-eb-1536x1024.png 1536w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/chill-out-eb-2048x1366.png 2048w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/chill-out-eb-24x16.png 24w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/chill-out-eb-36x24.png 36w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/chill-out-eb-48x32.png 48w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2014\/11\/chill-out-eb-150x100.png 150w\" sizes=\"(max-width: 3001px) 100vw, 3001px\" \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ever notice how a cold office seems to leave you ready for nap time? Researchers have found that cooler temperatures do indeed appear to help us get deeper sleep, and <a href=\"https:\/\/amerisleep.com\/blog\/falling-asleep-quickly\/\">fall asleep faster<\/a>. Plus, nothing feels as dreamy as wrapping up in warm blankets in a cold room.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why does this work? Well, as our circadian rhythms approach the sleep phase, our body temperature naturally drops slightly and stays lower until a couple of hours before you normally wake up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One<span class=\"src-link\">\r\n\t<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18603220\/\" target=\"_blank\" rel=\"noopener\">Australian study<\/a><svg class=\"check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"5.727\" height=\"4.786\" viewBox=\"0 0 5.727 4.786\">\r\n  <path data-name=\"Path 1\" d=\"M81.56,130.3l1.828,2.112,3.328-3.967\" transform=\"translate(-81.277 -128.205)\" fill=\"none\" stroke=\"#208bfd\" stroke-width=\"0.75\"\/>\r\n<\/svg>\r\n\r\n\t<span class=\"src-popup\">\r\n\t\t<span class=\"src-popup-verified\">\r\n\t\t<svg class=\"circle-check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"17\" viewBox=\"0 0 17 17\">\r\n\t\t  <g transform=\"translate(-56 -122)\">\r\n\t\t\t<g data-name=\"Ellipse 1\" transform=\"translate(56 122)\" fill=\"#fff\" stroke=\"#00338d\" stroke-width=\"1\">\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8.5\" stroke=\"none\"\/>\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8\" fill=\"none\"\/>\r\n\t\t\t<\/g>\r\n\t\t\t  <path data-name=\"Path 1\" d=\"M81.963,132.446l3,3,7-7\" transform=\"translate(-22.463 -0.946)\" fill=\"none\" stroke=\"#00338d\" stroke-width=\"1\"\/>\r\n\t\t  <\/g>\r\n\t\t<\/svg>\t\t\t\r\n\t\t\tVerified Source\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-title\">\r\n\t\t\tNational Library of Medicine (NIH)\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-summary\">\r\n\t\t\tWorld\u2019s largest medical library, making biomedical data and information more accessible.\r\n\t\t<\/span>\r\n\t\t<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18603220\/\" target=\"_blank\" aria-label=\"Click to view source link for Australian study\" class=\"src-popup-link\" rel=\"noopener\">\r\n\t\t   View source\r\n\t\t<\/a>\r\n\t<\/span>\r\n<\/span>\r\n\t<\/span><span style=\"font-weight: 400;\">found that insomniacs tend to have higher body temperatures overall. Those with <a href=\"https:\/\/amerisleep.com\/blog\/insomnia\/\">sleep onset insomnia<\/a> (trouble falling asleep in the first place) tend to stay warmer later into the evening, which may play a role in their inability to fall asleep. The good news is that, by shifting their biological clocks earlier using bright light exposure in the morning, they may be able to get back into a normal body temperature rhythm and fall asleep faster.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just as some people prefer it warmer or cooler during the day, there is no one-temperature-fits-all for ideal sleep, so be open to trial-and-error. If you want a go-to number to fall asleep fast in five minutes or less, try<\/span> <a href=\"https:\/\/amerisleep.com\/blog\/regulate-body-temperature-during-sleep\/\"><span style=\"font-weight: 400;\">65 degrees Fahrenheit<\/span><\/a> or 19 degrees Celsius<span style=\"font-weight: 400;\">. It won&#8217;t be the only necessary ingredient, but it&#8217;ll be a good start!<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-21871\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Charts_on_Circadian_Rhythms.png\" alt=\"\" width=\"6001\" height=\"4001\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Charts_on_Circadian_Rhythms.png 6001w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Charts_on_Circadian_Rhythms-300x200.png 300w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Charts_on_Circadian_Rhythms-1024x683.png 1024w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Charts_on_Circadian_Rhythms-1536x1024.png 1536w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Charts_on_Circadian_Rhythms-2048x1365.png 2048w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Charts_on_Circadian_Rhythms-24x16.png 24w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Charts_on_Circadian_Rhythms-36x24.png 36w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Charts_on_Circadian_Rhythms-48x32.png 48w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Charts_on_Circadian_Rhythms-150x100.png 150w\" sizes=\"(max-width: 6001px) 100vw, 6001px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Another way to help this process along is to<span class=\"src-link\">\r\n\t<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0020748902000238\" target=\"_blank\" rel=\"noopener\">soak in a warm bath for about 30 minutes<\/a><svg class=\"check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"5.727\" height=\"4.786\" viewBox=\"0 0 5.727 4.786\">\r\n  <path data-name=\"Path 1\" d=\"M81.56,130.3l1.828,2.112,3.328-3.967\" transform=\"translate(-81.277 -128.205)\" fill=\"none\" stroke=\"#208bfd\" stroke-width=\"0.75\"\/>\r\n<\/svg>\r\n\r\n\t<span class=\"src-popup\">\r\n\t\t<span class=\"src-popup-verified\">\r\n\t\t<svg class=\"circle-check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"17\" viewBox=\"0 0 17 17\">\r\n\t\t  <g transform=\"translate(-56 -122)\">\r\n\t\t\t<g data-name=\"Ellipse 1\" transform=\"translate(56 122)\" fill=\"#fff\" stroke=\"#00338d\" stroke-width=\"1\">\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8.5\" stroke=\"none\"\/>\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8\" fill=\"none\"\/>\r\n\t\t\t<\/g>\r\n\t\t\t  <path data-name=\"Path 1\" d=\"M81.963,132.446l3,3,7-7\" transform=\"translate(-22.463 -0.946)\" fill=\"none\" stroke=\"#00338d\" stroke-width=\"1\"\/>\r\n\t\t  <\/g>\r\n\t\t<\/svg>\t\t\t\r\n\t\t\tVerified Source\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-title\">\r\n\t\t\tScienceDirect\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-summary\">\r\n\t\t\tOne of the largest hubs for research studies and has published over 12 million different trusted resources.\r\n\t\t<\/span>\r\n\t\t<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0020748902000238\" target=\"_blank\" aria-label=\"Click to view source link for soak in a warm bath for about 30 minutes\" class=\"src-popup-link\" rel=\"noopener\">\r\n\t\t   View source\r\n\t\t<\/a>\r\n\t<\/span>\r\n<\/span>\r\n\t<\/span><span style=\"font-weight: 400;\">before bedtime, further amplifying the temperature drop and potentially boosting deep sleep. You could also try sleeping in the buff since clothing can inhibit the natural process of evening out your body temperature as you rest.<\/span><\/p>\n<p>Some find that <a href=\"https:\/\/amerisleep.com\/blog\/is-sleeping-with-a-fan-on-bad-for-health\/\">sleeping with a fan on<\/a> not only keeps them cool but relaxes them more by blocking out other sounds, while others may find it distracting.<\/p>\n<h3 id=\"step5\">5. Sleep on hi-tech<\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-21870\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Stay-cool-to-fall-asleep-fast.png\" alt=\"\" width=\"6001\" height=\"4001\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Stay-cool-to-fall-asleep-fast.png 6001w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Stay-cool-to-fall-asleep-fast-300x200.png 300w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Stay-cool-to-fall-asleep-fast-1024x683.png 1024w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Stay-cool-to-fall-asleep-fast-1536x1024.png 1536w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Stay-cool-to-fall-asleep-fast-2048x1365.png 2048w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Stay-cool-to-fall-asleep-fast-24x16.png 24w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Stay-cool-to-fall-asleep-fast-36x24.png 36w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Stay-cool-to-fall-asleep-fast-48x32.png 48w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Stay-cool-to-fall-asleep-fast-150x100.png 150w\" sizes=\"(max-width: 6001px) 100vw, 6001px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">While lights and tech devices can be sleep stealers, modern advancements hold sleep benefits as well. High-tech materials and customizable beds can help improve comfort, helping you fall asleep faster.<\/span><\/p>\n<p><a href=\"https:\/\/amerisleep.com\/bed-bases\/adjustable-bed-frame\/\"><span style=\"font-weight: 400;\">Adjustable beds<\/span><\/a><span style=\"font-weight: 400;\"> also allow you to change the angle of your upper body and legs. This can be particularly helpful for people who experience conditions like lower back pain or swelling since these adjustments can reduce back tension and promote circulation to improve comfort.<\/span><\/p>\n<p>If you can&#8217;t afford an adjustable bed, a specialty pillow can still ease aches and stiffness. For example, a <a href=\"https:\/\/amerisleep.com\/blog\/best-pillows-for-neck-pain\/\">pillow for neck pain<\/a> may have a contoured or shredded fill.<\/p>\n<p><span style=\"font-weight: 400;\">Acid reflux keeps many people up as well, and elevating the upper body can make a significant difference. <\/span>Consider a <a href=\"https:\/\/amerisleep.com\/blog\/acid-reflux-pillow\/\">wedge pillow for GERD<\/a> along with sleep apnea and basic snoring.<\/p>\n<h3 id=\"step6\">6. Trick your brain<\/h3>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-15710 size-full\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Trick-your-brain.png\" alt=\"\" width=\"3001\" height=\"2001\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Trick-your-brain.png 3001w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Trick-your-brain-300x200.png 300w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Trick-your-brain-1024x683.png 1024w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Trick-your-brain-1536x1024.png 1536w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Trick-your-brain-2048x1366.png 2048w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Trick-your-brain-24x16.png 24w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Trick-your-brain-36x24.png 36w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Trick-your-brain-48x32.png 48w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Trick-your-brain-150x100.png 150w\" sizes=\"(max-width: 3001px) 100vw, 3001px\" \/>Do you know how sometimes when you try to do something, your stubborn brain backfires and does the opposite? Turns out, the principle of paradoxical intention (similar to reverse psychology, without the deception) might be useful for sleep as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"http:\/\/journals.cambridge.org\/action\/displayAbstract?fromPage=online&amp;aid=167949\" rel=\"noopener\"><span style=\"font-weight: 400;\">Scottish study<\/span><\/a><span style=\"font-weight: 400;\"> found that the clinical use of paradoxical intention (that is, purposely <\/span><i><span style=\"font-weight: 400;\">not <\/span><\/i><span style=\"font-weight: 400;\">trying to fall asleep while lying in bed) resulted in reduced sleep effort and anxiety for insomniacs compared to doing nothing. Likewise, a separate<span class=\"src-link\">\r\n\t<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24387832\/\" target=\"_blank\" rel=\"noopener\">study<\/a><svg class=\"check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"5.727\" height=\"4.786\" viewBox=\"0 0 5.727 4.786\">\r\n  <path data-name=\"Path 1\" d=\"M81.56,130.3l1.828,2.112,3.328-3.967\" transform=\"translate(-81.277 -128.205)\" fill=\"none\" stroke=\"#208bfd\" stroke-width=\"0.75\"\/>\r\n<\/svg>\r\n\r\n\t<span class=\"src-popup\">\r\n\t\t<span class=\"src-popup-verified\">\r\n\t\t<svg class=\"circle-check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"17\" viewBox=\"0 0 17 17\">\r\n\t\t  <g transform=\"translate(-56 -122)\">\r\n\t\t\t<g data-name=\"Ellipse 1\" transform=\"translate(56 122)\" fill=\"#fff\" stroke=\"#00338d\" stroke-width=\"1\">\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8.5\" stroke=\"none\"\/>\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8\" fill=\"none\"\/>\r\n\t\t\t<\/g>\r\n\t\t\t  <path data-name=\"Path 1\" d=\"M81.963,132.446l3,3,7-7\" transform=\"translate(-22.463 -0.946)\" fill=\"none\" stroke=\"#00338d\" stroke-width=\"1\"\/>\r\n\t\t  <\/g>\r\n\t\t<\/svg>\t\t\t\r\n\t\t\tVerified Source\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-title\">\r\n\t\t\tNational Library of Medicine (NIH)\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-summary\">\r\n\t\t\tWorld\u2019s largest medical library, making biomedical data and information more accessible.\r\n\t\t<\/span>\r\n\t\t<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24387832\/\" target=\"_blank\" aria-label=\"Click to view source link for study\" class=\"src-popup-link\" rel=\"noopener\">\r\n\t\t   View source\r\n\t\t<\/a>\r\n\t<\/span>\r\n<\/span>\r\n\t<\/span><span style=\"font-weight: 400;\">found that high intention to fall asleep actually resulted in worse sleep quality.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of thinking about trying to go to sleep, tell yourself that you\u2019re trying to stay awake for a few minutes. If a dark, quiet bedroom makes your mind run, you can also try listening to an audiobook or podcast on low volume, or visualize relaxing activities in your mind, to take the focus off sleep itself.<\/span><\/p>\n<h3 id=\"step7\">7. Daydream with purpose<\/h3>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-15705 size-full\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Daydream-with-purpose.png\" alt=\"\" width=\"3001\" height=\"2001\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Daydream-with-purpose.png 3001w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Daydream-with-purpose-300x200.png 300w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Daydream-with-purpose-1024x683.png 1024w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Daydream-with-purpose-1536x1024.png 1536w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Daydream-with-purpose-2048x1366.png 2048w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Daydream-with-purpose-24x16.png 24w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Daydream-with-purpose-36x24.png 36w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Daydream-with-purpose-48x32.png 48w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/Daydream-with-purpose-150x100.png 150w\" sizes=\"(max-width: 3001px) 100vw, 3001px\" \/>For many people who struggle with falling asleep,<span class=\"src-link\">\r\n\t<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19622710\/\" target=\"_blank\" rel=\"noopener\">rumination<\/a><svg class=\"check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"5.727\" height=\"4.786\" viewBox=\"0 0 5.727 4.786\">\r\n  <path data-name=\"Path 1\" d=\"M81.56,130.3l1.828,2.112,3.328-3.967\" transform=\"translate(-81.277 -128.205)\" fill=\"none\" stroke=\"#208bfd\" stroke-width=\"0.75\"\/>\r\n<\/svg>\r\n\r\n\t<span class=\"src-popup\">\r\n\t\t<span class=\"src-popup-verified\">\r\n\t\t<svg class=\"circle-check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"17\" viewBox=\"0 0 17 17\">\r\n\t\t  <g transform=\"translate(-56 -122)\">\r\n\t\t\t<g data-name=\"Ellipse 1\" transform=\"translate(56 122)\" fill=\"#fff\" stroke=\"#00338d\" stroke-width=\"1\">\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8.5\" stroke=\"none\"\/>\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8\" fill=\"none\"\/>\r\n\t\t\t<\/g>\r\n\t\t\t  <path data-name=\"Path 1\" d=\"M81.963,132.446l3,3,7-7\" transform=\"translate(-22.463 -0.946)\" fill=\"none\" stroke=\"#00338d\" stroke-width=\"1\"\/>\r\n\t\t  <\/g>\r\n\t\t<\/svg>\t\t\t\r\n\t\t\tVerified Source\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-title\">\r\n\t\t\tNational Library of Medicine (NIH)\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-summary\">\r\n\t\t\tWorld\u2019s largest medical library, making biomedical data and information more accessible.\r\n\t\t<\/span>\r\n\t\t<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19622710\/\" target=\"_blank\" aria-label=\"Click to view source link for rumination\" class=\"src-popup-link\" rel=\"noopener\">\r\n\t\t   View source\r\n\t\t<\/a>\r\n\t<\/span>\r\n<\/span>\r\n\t<\/span><span style=\"font-weight: 400;\">or unwanted thoughts can play a big role. Instead of drifting off peacefully, your mind slogs through the day\u2019s events, embarrassing moments from years past, or tomorrow\u2019s to-do list.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One way to break the rumination cycle or disperse unwanted thoughts before bed is to practice visualization or imagery, similar to daydreaming. There are a few ways to do this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Simply visualize a calming scene in your mind, imagining and exploring it in detail \u2014 it could be a serene beach, calm forest, or anywhere else.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alternatively, you might visualize yourself doing something positive but repetitive, such as shooting free throws.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It may sound hippy-dippy, but if you focus on it effectively, daydreaming about relaxing scenes can really help ease your mind. During visualization, know that it\u2019s OK if your mind wanders. Simply return your focus to the scene, gently and without judgment. Try out different methods and audio tracks to see what works best for you. Visualization can also be a helpful mid-day stress reliever to keep in mind. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This also allows you to let go of future and past worries and live in the present, which can sometimes be exactly what people need to put their mind at ease and finally fall asleep fast.<\/span><\/p>\n<p>See also our guide to <a href=\"https:\/\/amerisleep.com\/blog\/maladaptive-daydreaming\/\">maladaptive daydreaming<\/a>.<\/p>\n<h3 id=\"step9\">8. Eat carbs at night<\/h3>\n<p><span style=\"font-weight: 400;\">This tip will take prior planning, but<span class=\"src-link\">\r\n\t<a href=\"https:\/\/academic.oup.com\/ajcn\/article\/85\/2\/426\/4649589\" target=\"_blank\" rel=\"noopener\">one study<\/a><svg class=\"check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"5.727\" height=\"4.786\" viewBox=\"0 0 5.727 4.786\">\r\n  <path data-name=\"Path 1\" d=\"M81.56,130.3l1.828,2.112,3.328-3.967\" transform=\"translate(-81.277 -128.205)\" fill=\"none\" stroke=\"#208bfd\" stroke-width=\"0.75\"\/>\r\n<\/svg>\r\n\r\n\t<span class=\"src-popup\">\r\n\t\t<span class=\"src-popup-verified\">\r\n\t\t<svg class=\"circle-check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"17\" viewBox=\"0 0 17 17\">\r\n\t\t  <g transform=\"translate(-56 -122)\">\r\n\t\t\t<g data-name=\"Ellipse 1\" transform=\"translate(56 122)\" fill=\"#fff\" stroke=\"#00338d\" stroke-width=\"1\">\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8.5\" stroke=\"none\"\/>\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8\" fill=\"none\"\/>\r\n\t\t\t<\/g>\r\n\t\t\t  <path data-name=\"Path 1\" d=\"M81.963,132.446l3,3,7-7\" transform=\"translate(-22.463 -0.946)\" fill=\"none\" stroke=\"#00338d\" stroke-width=\"1\"\/>\r\n\t\t  <\/g>\r\n\t\t<\/svg>\t\t\t\r\n\t\t\tVerified Source\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-title\">\r\n\t\t\tOxford Academic\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-summary\">\r\n\t\t\tResearch journal published by Oxford University.\r\n\t\t<\/span>\r\n\t\t<a href=\"https:\/\/academic.oup.com\/ajcn\/article\/85\/2\/426\/4649589\" target=\"_blank\" aria-label=\"Click to view source link for one study\" class=\"src-popup-link\" rel=\"noopener\">\r\n\t\t   View source\r\n\t\t<\/a>\r\n\t<\/span>\r\n<\/span>\r\n\t<\/span><span style=\"font-weight: 400;\">found that eating carbs four hours before bed helped people fall asleep faster and sleep better. The research looked at simple carbs, which are quickly and easily digested. These include things like white rice, white bread and pasta, and potatoes (as well as sugary foods). Interestingly enough though, a\u00a0<\/span><a href=\"http:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0105198\" rel=\"noopener\"><span style=\"font-weight: 400;\">Japanese study<\/span><\/a><span style=\"font-weight: 400;\"> only found sleep benefits from rice and not from bread or noodles. Even if you are trying to minimize carbs, it may be most beneficial for your sleep to at least eat a serving for dinner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key here is to keep dinners simple and moderate in portion, so you won\u2019t be bothered with indigestion later. Otherwise, <a href=\"https:\/\/amerisleep.com\/blog\/eating-before-bed\/\">eating before bed<\/a> can cause acid reflux and heartburn that keeps you from relaxing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating carbs four hours before sleep was more effective than one hour prior in the study, meaning planning your evening meals could prove helpful. <\/span><a href=\"https:\/\/amerisleep.com\/blog\/sleep-inducing-dinners\/\"><span style=\"font-weight: 400;\">Spicy foods<\/span><\/a><span style=\"font-weight: 400;\"> can negatively affect your ability to fall asleep fast, so keep that in mind, too.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-8771\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/How_to_Fall_Asleep_Fast_in_Five_Minutes_or_Less-02-scaled.jpg\" alt=\"Fall Asleep Fast\" width=\"2560\" height=\"1310\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/How_to_Fall_Asleep_Fast_in_Five_Minutes_or_Less-02-scaled.jpg 2560w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/How_to_Fall_Asleep_Fast_in_Five_Minutes_or_Less-02-300x154.jpg 300w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/How_to_Fall_Asleep_Fast_in_Five_Minutes_or_Less-02-1024x524.jpg 1024w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/How_to_Fall_Asleep_Fast_in_Five_Minutes_or_Less-02-1536x786.jpg 1536w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/How_to_Fall_Asleep_Fast_in_Five_Minutes_or_Less-02-2048x1048.jpg 2048w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/How_to_Fall_Asleep_Fast_in_Five_Minutes_or_Less-02-24x12.jpg 24w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/How_to_Fall_Asleep_Fast_in_Five_Minutes_or_Less-02-36x18.jpg 36w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/How_to_Fall_Asleep_Fast_in_Five_Minutes_or_Less-02-48x25.jpg 48w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/How_to_Fall_Asleep_Fast_in_Five_Minutes_or_Less-02-150x77.jpg 150w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<h2>Frequently Asked Questions<\/h2>\n<h3>Is it normal to fall into a deep sleep immediately?<\/h3>\n<p>For most sleepers, the idea of &#8220;falling asleep when your head hits the pillow&#8221; isn&#8217;t possible to achieve night after night. Sleepers who fall asleep that fast are often severely sleep-deprived and simply unable to keep their eyes open any longer.<\/p>\n<p>The average sleeper needs about 15 to 20 minutes to fall asleep, though it is possible for some sleepers to regularly fall asleep faster than this. If you&#8217;re quick to fall asleep and feel well-rested in the morning, then how fast you fall asleep shouldn&#8217;t be too concerning.<\/p>\n<h3>Should you go back to sleep after waking up?<\/h3>\n<p>The answer depends on whether or not you got a full night&#8217;s rest. If you wake up an hour or two before your alarm clock is due to go off, it might be best to go back to sleep and get some more rest. However, if you&#8217;ve gotten about 7 hours of sleep, it might be best to get out of bed, rather than try and grab a few more minutes of shuteye and deal with sleep inertia.<\/p>\n<h3>How can I relax to fall asleep?<\/h3>\n<p>For many sleepers, the best way to relax before bed and make it easier to fall asleep is to limit your screen time. The <a href=\"https:\/\/amerisleep.com\/blog\/blue-light-sleep\/\">blue light<\/a> of a screen can stimulate your mind and trick you into thinking it&#8217;s still day, not time for bed. Turning off your screens an hour or two before bed and relaxing with a paperback book or doodling in your journal can help you feel ready for bed when it&#8217;s time.<\/p>\n<h3>What is it called when you fall asleep too easily?<\/h3>\n<p><a href=\"https:\/\/amerisleep.com\/blog\/narcolepsy\/\">Narcolepsy<\/a> is the name of a condition where people can fall asleep just about anywhere and at any time. A person with narcolepsy may have such sleep attacks with or without warning.<\/p>\n<p>How long a person with narcolepsy may be out after a sleep attack hits can vary. Some sleep attacks are &#8220;<a href=\"https:\/\/amerisleep.com\/blog\/microsleep\/\">microsleeps<\/a>&#8221; lasting only a few seconds, while others may fall asleep for a handful of minutes or half an hour.<\/p>\n<h3>Can I fall asleep in 3 minutes or less?<\/h3>\n<p>Falling asleep in three minutes is a stretch for the average sleeper, though some find they&#8217;re quick to nod off within five minutes of lying down and closing their eyes. Still, for many, it takes about 15 to 20 minutes to fall asleep at night, and taking 30 minutes isn&#8217;t unheard of.<\/p>\n<p>That&#8217;s one thing to keep in mind when it comes to calculating your bedtime with a <a href=\"https:\/\/amerisleep.com\/blog\/sleep-calculator\/\">sleep calculator<\/a>. You want to make sure you&#8217;re allowing yourself plenty of time to drift off to minimize stress over not falling asleep fast enough.<\/p>\n<h2>Conclusion<\/h2>\n<p><span style=\"font-weight: 400;\">If you regularly have trouble sleeping, it might also be helpful to read about the basics of <\/span><a href=\"https:\/\/amerisleep.com\/blog\/sleep-better-every-night\/\"><span style=\"font-weight: 400;\">good sleep hygiene<\/span><\/a><span style=\"font-weight: 400;\">, and how to <\/span><a href=\"https:\/\/amerisleep.com\/blog\/optimize-bedroom-better-sleep\/\"><span style=\"font-weight: 400;\">set your bedroom up<\/span><\/a><span style=\"font-weight: 400;\"> for success.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Better yet, consult a <\/span><a href=\"https:\/\/www.behavioralsleep.org\/index.php\/united-states-sbsm-members\" rel=\"noopener\"><span style=\"font-weight: 400;\">behavioral sleep medicine specialist<\/span><\/a><span style=\"font-weight: 400;\">, if your sleep problem doesn\u2019t seem to budge even with these lifestyle changes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Have you tried any of these strategies? What are your recommendations for quick ways to fall asleep?<\/span><\/p>\n<p><script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"VideoObject\",\"description\":\"Struggle with falling asleep? Join Dr. Devon Hoffman, Amerisleep's physical therapist and expert review board member, as he reveals expert strategies to help you fall asleep in five minutes or less. From unconventional tactics to high-tech solutions, discover a range of methods to transform restless nights into peaceful sleep.\\n\\n&#x1f517; Key Resources for Better Sleep: \\n- Interactive Mattress Quiz: https:\/\/amerisleep.com\/mattress-quiz\/\\n- Amerisleep's Mattress Collection: https:\/\/amerisleep.com\/\\n- Quick Sleep Strategies Blog: https:\/\/amerisleep.com\/blog\/falling-asleep-quickly\/\\n\\n&#x1f552; Sleep Calculator: Find your ideal sleep schedule with our Sleep Calculator: https:\/\/amerisleep.com\/blog\/sleep-calculator\/\\n\\n&#x1f4da; Studies and References:\\n1. Breathing Techniques for Relaxation:\\n   - Dr. Weil's 4-7-8 Breathing Exercise: https:\/\/www.drweil.com\/health-wellness\/body-mind-spirit\/stress-anxiety\/breathing-three-exercises\/\\n   - Controlled Breathing Study via PubMed: https:\/\/pubmed.ncbi.nlm.nih.gov\/16052413\/\\n2. Optimal Mattress Firmness:\\n   - Sleep Quality and Mattress Types Research via RTI Research: https:\/\/www.rti.org\/sites\/default\/files\/resources\/rr-0016-1108-hogan.pdf\\n3. The Role of Darkness in Sleep:\\n   - Electronics' Light Impact on Sleep via Harvard Health: https:\/\/www.health.harvard.edu\/press_releases\/light-from-laptops-tvs-electronics-and-energy-efficient-lightbulbs-may-harm-health\\n   - Light Exposure and Circadian Rhythms Study via PubMed: https:\/\/pubmed.ncbi.nlm.nih.gov\/25535358\/\\n4. Cool Temperatures for Quality Sleep:   \\n- Body Temperature and Sleep Quality Research via ScienceDirect: https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0020748902000238\\n   - Insomnia and Body Temperature Study: via PubMed: https:\/\/pubmed.ncbi.nlm.nih.gov\/18603220\/\\n5. Diet's Impact on Sleep:\\n   - Carbohydrate Intake and Sleep Effects via The Cambridge Journal: https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/influence-of-nighttime-protein-and-carbohydrate-intake-on-appetite-and-cardiometabolic-risk-in-sedentary-overweight-and-obese-women\/5D66F9CB928136E64B73D848514F0C7C\\n   - Rice Consumption and Sleep Quality Study via PubMed: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7650672\/\\n   - Diet and Sleep Patterns Research via The American Journal of Clinical Nutrition: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3227713\/\\n   - Evening Meals and Sleep Study via PLOS ONE: https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0056519\\n\\n&#x1f31f; About Dr. Devon Hoffman:\\nDr. Devon Hoffman, a Boise State University graduate and a Doctorate of Physical Therapy holder from Idaho State University, is not just a physical therapy expert but a passionate advocate for holistic wellness through his personal training company RISE. Certified in Strength and Conditioning since 2021, Dr. Hoffman combines his expertise with personal experiences in fitness and as a Division 1 soccer player to guide you toward optimal health and restful sleep.\\n\\n&#x1f6cc; Video Segments for Transformative Sleep:\\n0:00 Introduction to Quick Sleep Techniques\\n0:41 The 4-7-8 Breathing Method by Dr. Andrew Weil: A Simple Yet Powerful Technique\\n1:21 Choosing the Right Mattress: How Amerisleep Tailors to Your Needs\\n2:11 Creating a Dark, Cool Sleep Environment: Key to Enhanced Sleep\\n3:55 Innovative Hi-Tech Sleep Aids: Adjustable Beds and Specialty Pillows\\n4:36 Psychological Strategies: Tackle Sleep Anxiety with Paradoxical Intention\\n5:18 Diet and Sleep: The Impact of Carb Consumption on Rest\\n5:41 Answering Your Sleep Queries: Expert Responses to Common Concerns\\n7:13 Wrap-Up and Effective Sleep Action Plan\\n\\n&#x1f4ac; Your Insights Matter to Us at Amerisleep: Found these sleep-enhancing tips beneficial? We invite you to share your experiences and thoughts in the COMMENTS below! Your feedback helps us tailor our content to better suit your needs.\\n\\n&#x1f44d;&#x1f3fc; Did You Value Dr. Hoffman's Guidance? Show your appreciation for this expert advice by LIKING and SHARING it with those seeking improved sleep solutions. Your support helps us continue providing valuable health insights.\\n\\n&#x2705; Stay Connected with Amerisleep's Expert Insights: For more authoritative sleep health advice from Dr. Hoffman and our medical expert team, SUBSCRIBE to our channel. Don\u2019t forget to ring the notification bell to stay updated with the latest sleep wellness tips!\",\"duration\":\"PT452S\",\"embedUrl\":\"https:\/\/www.youtube.com\/embed\/OGVQCRHhxJQ\",\"interactionCount\":\"16\",\"name\":\"Fall Asleep Fast in 5 Minutes with Dr. Devon Hoffman's Expert Advice\",\"thumbnailUrl\":[\"https:\/\/i.ytimg.com\/vi\/OGVQCRHhxJQ\/maxresdefault.jpg?sqp=-oaymwEmCIAKENAF8quKqQMa8AEB-AH-CYAC0AWKAgwIABABGE0gYihlMA8=&rs=AOn4CLCoXWLGL_CLZVK69J6oF0e1lSFxLw\"],\"uploadDate\":\"2024-01-05T14:20:21-08:00\",\"genre\":\"Howto & Style\",\"author\":\"Amerisleep\"}<\/script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Learning how to fall asleep fast sounds difficult, right? Try these strategies \u2014 all you need is your mind and your smartphone. Some nights falling asleep quickly doesn\u2019t come easy,&#8230;<\/p>\n","protected":false},"author":6,"featured_media":8770,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[34],"tags":[],"jetpack_featured_media_url":"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/02\/How_to_Fall_Asleep_Fast_in_Five_Minutes_or_Less-01-scaled.jpg","_links":{"self":[{"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/posts\/2190"}],"collection":[{"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/comments?post=2190"}],"version-history":[{"count":12,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/posts\/2190\/revisions"}],"predecessor-version":[{"id":23856,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/posts\/2190\/revisions\/23856"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/media\/8770"}],"wp:attachment":[{"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/media?parent=2190"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/categories?post=2190"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/tags?post=2190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}