Steer clear of the latest TikTok trend circulating; these three tricks guaranteed to aid in swiftly inducing sleep
In the pursuit of a good night's sleep, various methods have been studied and proven effective. Here are three science-backed techniques that can help you fall asleep quickly:
Cognitive Shuffling
This technique involves mentally picking a random word and thinking of other words that start with each letter of that word while visualizing them. This distracts the mind from worrying thoughts and promotes faster sleep onset [1].
Relaxation through Breathing and Progressive Muscle Relaxation
Techniques like the 4-7-8 breathing method or box breathing (inhale-hold-exhale cycles) help reduce physical tension and activate the parasympathetic nervous system, lowering heart rate and preparing the body for sleep. Progressive muscle relaxation—systematically tensing and relaxing muscle groups—further relaxes the body and mind to speed falling asleep [3]. When paired with deep breathing for each release of tension, progressive muscle relaxation can stimulate the vagus nerve and activate the parasympathetic nervous system.
Maintaining a Consistent Sleep Schedule
Keeping regular sleep and wake times aligns your circadian rhythm and ensures the natural release of melatonin near bedtime, making it easier to fall asleep quickly. Sleep regularity has been shown to be particularly important for reducing time to fall asleep [3]. By keeping the same wake and sleep time every day, melatonin (the sleepy hormone) will be released close to your bedtime to make it easier and quicker to fall asleep.
Additional helpful methods include listening to soothing music or white noise to block disruptive sounds [2], using visualization of peaceful settings during relaxation [2], and engaging in gentle mind-body exercises such as Tai Chi or yoga regularly, which improve overall sleep quality and reduce sleep latency [4].
The trend of "sleepmaxxing" has gained popularity, recognizing the importance of sleep for overall health. A recent study found that sleep regularity is more important than the length of sleep for promoting good sleep quality [5]. Moreover, a study published in 2019 found that breathing techniques like slow, deep breathing are effective treatments for insomnia [6].
It's essential to note that while lettuce has sedative effects due to an ingredient called lactucarium, scientific evidence supporting its sleep-inducing effects is limited, especially in humans. The TikTok 'sleep hack' of boiling lettuce in water and drinking it before bed is not effective in promoting quick sleep.
The benefits of these science-backed methods for falling asleep quickly are applicable starting tonight and in the future. By incorporating these techniques into your nightly routine, you can improve your sleep quality and wake up feeling refreshed and energized.
Science has emphasized the role of maintaining a consistent sleep schedule for health and wellness, as it ensures the natural release of melatonin, making it easier and quicker to fall asleep. Additionally, the practice of science-backed relaxation techniques, such as deep breathing and progressive muscle relaxation, can activate the parasympathetic nervous system, preparing the body for restful sleep.
