How to make yourself tired so that you’ll fall asleep

According to the CDC, adults need 7 or more hours of sleep a night. The consequences of sleep deprivation can make you cranky or tired and even hurt your health. Heart problems, cancer, weight gain and diabetes can be linked to chronic sleep deprivation. If one of your goals for 2021 is a healthier lifestyle, examining your sleep habits is a simple place to start.

Check out this sleep calculator to determine if you are getting enough rest.

1. Sun

How to make yourself tired so that you'll fall asleep

Vitamin D deficiency has been linked to sleep disorders. Low levels of Vitamin D can make you so restless you can’t fall asleep. Because your skin converts sun exposure to Vitamin D, the best way to get this vitamin is by spending time outdoors. Be cautious of too much sun exposure. You can wear a hat and sunglasses to protect your face and head, while still soaking in the sunlight. Make a daily habit of fun in the sun to improve your sleep!

Click here to read more about relaxing supplements, like Vitamin D, to help you sleep.

2. Sleepy Foods

How to make yourself tired so that you'll fall asleep

When you are really tired you might discover yourself snacking just to stay awake. These sleepy snacks can add a lot of calories to your diet, which leads to obesity and diabetes. Harness your snack attacks into intentional preperation for bedtime by eating foods high in melatonin. Try a melatonin rich snack before bed to improve your sleep health:

  • Chamomile tea (chamomile is high in melatonin, plus the warm water will heat you up and prepare your body for rest)
  • Cherries
  • Eggs
  • Almonds
  • Bananas (not a melatonin rich food, but they do contain the muscle-relaxer potassium, which can promote sleep)

Click here for more tips on what to eat (or not eat) before bed.

3. Squeeze Meditation

Squeeze, or muscle relaxation, meditation is a simple and mindful way to prepare your body for rest. Before bed my seven year old and I practice squeeze meditation, starting at the toes and working our way to the nose. He yawns at the end. Every. Single. Time. That’s how relaxing (and easy!) this type of meditation is. Essentially, you tense a group of muscles for 5 to 10 seconds, then focus on relaxing them for 30 seconds. Practice with the video below the next time you are struggling to fall asleep. If you struggle with heavy, achy legs that prevent you from falling asleep, compression socks can be worn during the day to help your legs feel better when it’s time to sleep at night. However, you should not wear compression socks to sleep in (unless your doctor gave you specific directions otherwise).

4. Sleep Routine

Maintaining a sleep routine is a key ingredient for the perfect night of sleep. A sleep routine may look like: going to bed at the same time every night, turning all screens off 30 minutes before bed and surrounding yourself with low light levels during those 30 minutes. Habits, like the ones I just listed, can be difficult to maintain. If they are too difficult or boring, you will be less likely to implement them and you won’t adopt them into your own routine. Here are a few habits you haven’t heard before that are guaranteed to make your sleep routine more fun (and sleepy):

  • Add cool colors to your bedroom decoration
    • Blue, green and gray can lower your heart rate and blood pressure, making your body more sleep-ready.
    • A soothing scent can help you drift into a peaceful sleep
    • Yes, you read that correctly. Blowing bubbles can put your mind into a meditative framework, which will help you fall asleep. Plus, who doesn’t like to look at bubbles?
    • Inhale then hum on the exhale for 10 minutes before you fall asleep. This is a meditative practice, but it’s fun, too.

    Click here for additional habits to optimize your sleep routine. A good night of sleep is just as important as regular exercise and a healthy diet. Comment below if you try one our sleep tips or you have one to share.

    If you struggle to fall asleep, or stay asleep, you should consult your physician. The information and other content provided are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.

    How to make yourself tired so that you'll fall asleep

    We’ve all got a friend who can fall asleep at the drop of a hat, wherever they are. Wouldn’t you like to be like that? Well, we’re not promising miracles, but there are a number of commonly used tips and techniques that can help you nod off more quickly, perhaps in a matter of minutes.

    First of all, however, you need to make sure you’re not sabotaging your ability to fall asleep naturally. So if you generally experience trouble sleeping, make sure you read our articles on how to sleep better, as well as checking for these reasons you might be waking up at night. Ready? Okay, let’s delve into some tried and tested approaches for falling asleep super-quickly.

    • Can’t get comfy? Head to our best mattress guide and upgrade your sleep setup
    • Now’s a good time to buy: browse the best cheap mattress deals live now
    • Keep an eye on progress with one of the best best sleep tracker

    1. Brain Tapping

    Jim Donovan is a professional musician and assistant professor who’s on a mission is to share the healing power of music. In his TEDX Talk ‘How to trick your brain into falling asleep’, which you can watch above, he demonstrates a technique called Brain Tapping that involves nothing more complicated than tapping out a rhythm.

    The exercise starts by bringing your hands onto your lap and tapping it lightly, at the speed of a ticking stopwatch. Then you keep slowing the rhythm down, and slowing your breathing, until you start to fall asleep. Jim notes that it may not work first time, but if you keep practising for five nights, you’ll soon be dropping off more quickly and getting better quality sleep as a result.

    2. Visualising tiredness

    In his book I Can Make You Sleep, hypnotist and therapist Paul McKenna argues that many people find it difficult to sleep because they’ve trained their brains to follow a different pattern than the correct one. This might mean, for example, that rather than sleeping after getting into bed, you automatically start thinking about your problems. The solution, Paul argues, is simply to retrain your brain.

    He suggests many exercises in his book to help you do this in practice. One begins by remembering a time when you felt very tired, and how your body felt. Once that’s established in your mind, imagine you’re surrounded by friends who all feel just as tired. Visualise one of them yawning, then another, then another. Imagine how more and more of them are having difficulty keeping their eyes open. Then visualise yourself yawning and struggling to keep your eyes open (even if they are actually shut) and explore what that feels like.

    You get the idea… the aim is to use the power of your imagination to summon up a scenario where you’re fighting to stay awake. And it can be surprisingly effective and fast-acting when you try it.

    • Check out our tips for how to stop snoring

    3. Use the 4-7-8 technique

    The 4-7-8 breathing technique is a breathing pattern developed by Dr. Andrew Weil. Based on an ancient yogic technique called pranayama, it’s broadly aimed at relaxing you, rather than falling asleep per se. But if you’re in bed, and it’s an appropriate time of night, there’s no reason it can’t be used to help you fall asleep quickly and soundly.

    To begin, make a whoosh sound by exhaling completely through your mouth. Next, close your mouth and quietly inhale through your nose, counting to 4 in your mind. Now hold your breath for 7 seconds, then exhale by making a whoosh sound again, for a count of 8. Repeat this cycle another three times, making 4 breaths in and out in total. This will make you feel super-relaxed and “in the zone”. Then try breathing normally. if you’re still awake, that is.

    4. Use the military technique

    Here’s a trick detailed in the 1981 book by Lloyd Bud Winter: Relax and Win: Championship Performance that was reportedly used by the US army to help them fall asleep in conflict situations that are uncondusive to relaxation. According to Winter, they discovered this technique worked for 96% of recruits who tried it for six weeks.

    You begin by relaxing the muscles in your face. First tighten up, and then loosen your tongue, jaw and the muscles around the eyes. Once your face feels like gloopy putty, drop your shoulders as far down as they’ll go, while breathing in and out and listening to the sound of your breath. Continue by relaxing your upper and lower arm, one side at a time, then your chest, and then your legs, beginning from the thighs and working downwards.

    Once you’re physically relaxed, spend 10 seconds trying to clear your mind, before thinking about one of two scenarios: either lying in a canoe on a calm lake with a clear blue sky above you, or lying in a black velvet hammock in a pitch-black room. Alternatively, if you’re not good at visualisation, just chant the mantra: “Don’t think, Don’t think, Don’t think” to yourself over and over for about 10 seconds.

    5. Take a hot bath

    Find breathing and relaxation exercises too complex? Then we’ll end with a tried and tested method of getting to sleep quickly that’s as simple as they come: get out of a hot bath or shower and head straight for bed.

    A 2019 report published by The University of Texas found that bathing before bed, ideally for 90 minutes in water at 104-109F (40-43C) can help you fall asleep an average of 10 minutes quicker than normal.

    You might think this works by getting you nice and warm, but it’s actually the opposite. Although your face, hands and feet feel flushed after getting out of a hot bath, that heat is being drawn out of the inside of your body. So it’s actually the cooling of your core temperature that signals to your body that it’s time to go to sleep.

    Many factors are in play when you feel like falling asleep in class. You have an internal body clock that regulates when you’re awake and when your body needs to sleep. This is your circadian rhythm.

    A compound called adenosine also plays a role. The level of adenosine rises when you’re awake and continues to increase the longer you’re awake. This increasing level of adenosine signals a shift toward sleep. Your body breaks down adenosine when you finally go to sleep.

    When you don’t get enough sleep, you accumulate a sleep debt. If your sleep debt gets too high, you might feel like falling asleep in class.

    How to keep yourself awake in class naturally

    Here’s how you can stop your trip to dreamland and keep yourself awake in class naturally.

    1. Take a shower

    If you’ve pulled an all-nighter and are worried about staying awake in class, take a shower before you head out for the day. The secret lies in switching between cold and hot water. Try to stand under cool water for about 30 seconds. Then turn the water up as hot as you can tolerate and stand for another 30 seconds. Your capillaries will open up, and your blood flow will increase. End the cycle with icy cold water.

    2. Use natural stimulants

    Peppermint oil can instantly open up your airways and act as a scented wake-up call. If you are not allergic to peppermint, you can add it in your food. This may help you stay awake in class.

    3. Sit straight

    Sitting straight plays a vital role in staying awake in class. It can also make you feel more energized throughout your day. Slouching can cause your body to take in 30 percent less oxygen than when you sit up straight.

    4. Be active

    Being active can be helpful when you try to stay awake in class. Talking with your teacher or taking notes can increase your alertness and prevent you from falling asleep.

    5. Drink water

    Drinking water throughout the day is a healthier option than coffee. Dehydration can lead to fatigue as it impacts the flow of oxygen to the brain. So fill up a bottle of water and stay hydrated to stay awake in class.

    6. Breathe deeply

    Deep breathing is another way of staying awake in class as it raises your blood oxygen levels. This slows your heart rate, lowers your blood pressure, and improves circulation.

    7. Try to move your body

    Sitting still for too long can make you feel tired. Try to move your body to feel more alert and think more clearly. If possible, take activity breaks for at least 10 minutes every few hours. You can also try stretching out your arms, torso, knees, and legs.

    8. Chew gum

    Studies show that keeping your mouth busy keeps your mind alert. Chewing gum can be a great way to reduce sleepiness. Why? Because it activates specific regions of the brain. So the next time you feel like falling asleep in class, grab a stick of gum.

    9. Open the window

    Cool, fresh air may be all you need to recharge. It can be refreshing and snap you out of your daydreaming.

    10. Splash water on your face

    If you can get away for a moment, washing your face is an effective way to stay awake in class. The human body shows a quick response when in contact with cold water. Water acts as a stimulant for the brain and skin and, as a result, can help wake you up.

    11. Take a nap between classes

    Napping for 5 to 25 minutes between classes is a great way to recharge and avoid falling asleep in class. You’ll feel more alert and energetic throughout the school day.

    How to make yourself tired so that you'll fall asleep

    Numerous people face sleep difficulties every single night they go to bed. This is truly a tiring and time- wasting procedure through which they need to go regularly before they finally fall asleep. If you have insomniac tendencies and take more than an hour to fall asleep each night, you’re spending more than nine 40-hour weeks on that pointless activity every year.

    Fortunately, there is a solution for these sleep disorders and we will now present it to you. Namely, it is a technique which helps you train your brain to fall asleep almost instantly.

    However, before you attempt to improve your sleep habits, you need to make certain changes in your diet habits. In order to have better sleep, you need to eliminate the following common foods and beverages from your diet:

    • Coffee
    • Cola
    • Caffeinated Tea (green tea, decaf tea and white tea)
    • Chocolate (as well as cocoa and cacao)
    • yerba mate

    Coffee seriously affects your ability to fall asleep and have a good sleep. Even a small cup of coffee in the morning can disrupt your night sleep. You may also sleep less restfully, and you’ll be prone to awaken more often throughout the night. Consequently, you may wake up tired and need extra sleep.

    However, we have some good news for coffee lovers as well. If you simply enjoy your caffeine, you can add it back once you’ve gone through this adaptation training. Once you’ve mastered the habit of being able to fall asleep in 30 seconds or less, some caffeine during your day will not disrupt your sleep.

    Training Process To Fall Asleep Faster

    To fall asleep in less than 30 seconds can be achieved through a long-term process of sleep training. Do not expect to learn some easy trick that you can use right away to make this happen instantly. However, once you’ve trained yourself to this point, the process is effortless, since you will fall asleep almost automatically, without any difficulties.

    Nevertheless, you may still find it difficult to relax and fall asleep immediately, especially after a stressful day, but most of the time under normal conditions, you will successfully achieve it in less than half a minute.

    The training process may take a long time, sometimes months or even years, but it’s not at all difficult, and it needn’t take a serious time commitment. In fact, the training will most likely save you a significant amount of time. The only challenging part is maintaining consistency long enough to get results.

    First consider that it’s possible for you to fall asleep faster, for instance, remember all those night when you were too tired to watch a film and fell asleep on the couch, or when you drifted off while reading. This is important since thus you can consider the possibility that your brain already knows how to fall asleep quickly, and if you create the right conditions, then you’re capable of doing this again. You just need to train your brain to do this more consistently.

    This indicates that you aren’t falling asleep faster simply because you haven’t trained your brain to do so.

    The essence of this approach is to urge your brain to drop all other activity and immediately transition into sleep when you desire to do so.. If there are few consequences for a lazy approach to falling asleep, then your brain will continue to be lazy and inefficient in this area. Without incentives to become more efficient, your brain will remain naturally lazy by default.

    Our brain is never passive, even during deep sleep, and it operates in different modes of consciousness, including beta (waking), alpha, theta, and delta phases. When you lie in bed waiting for sleep, you’re waiting for your brain to switch modes. So, we usually dwell on other thoughts, lie and wait to fall asleep, while our untrained brain takes its sweet time making the necessary state change.

    In fact, your subconscious may continue to bubble up thoughts and ideas to occupy your conscious mind, distracting you with mental clutter instead of letting you relax and slide into sleep. Even if your conscious mind needs to go to sleep, it is in fact your subconscious which determines when you fall asleep. So, if your subconscious mind does not hurry to fall asleep, your conscious mind will need much time to force it.

    On the other hand, trained subconscious mind is obedient and fast, and when the conscious mind says to sleep, the subconscious activates sleep mode immediately. However, you must note that this will only happen if you’re feeling at least partially sleepy, because if the subconscious doesn’t agree with the need for sleep, it will still cause sleep difficulties.

    The process to train your brain to transition immediately and without delay after your need for sleep appears involves using short, timed naps.

    It is fully explained below:

    First stage

    When you feel drowsy at some point during the day, you should allow yourself to take a 20-minute nap. But exactly 20 minutes total, so it would be good to use a timer to set an alarm.

    Begin the timer as soon as you lie down for your nap. Whether you sleep or not, and regardless of how long it takes you to fall asleep, you have 20 minutes total for this activity… not a minute more.

    Now, you need to relax and allow yourself to fall asleep as you normally would. This practice has no special aim, so you should not force yourself, for all results are acceptable: If you just lie there awake for 20 minutes, good. If you fall asleep, it would be great. And if you sleep for some fraction of the time, that’s good as well.

    After those 20 minutes, without lingering, you must get up immediately. No lingering, not a minute more. It is this part which is essential in this stage. If you’re tempted to continue napping after the alarm goes off, then put the alarm across the room so you have to get up to turn it off. It is a rule, so no matter what, get up immediately. In case you feel tired and sleepy, do not let yourself go back to sleep immediately, wait for at least an hour and take another nap later.

    We believe the best time for this nap practice is during the day, but you can also do it in the evening. You may have your evening nap right after dinner, for people usually feel a little sleepy then. But this evening nap must be at least an hour before your normal bedtime.

    The ideal practice is one nap a day, but you can do them at least a few times a week if you can.