5 Effective Tricks for a Quick and Deep Sleep at Night, A Solution for Deep Thinkers!

Kapanlagi.com - For many adults, finding a way to drift off at night is not an easy task. Even when lying in bed, thoughts often swirl around, considering everything from debts that need to be paid to tasks awaiting the next day. However, although there are many factors beyond our control, there are still steps that can be taken to help the body relax more and speed up the process of falling asleep.

Various methods have proven effective in tackling mild insomnia, and you can start applying them tonight. Quoting from Real Simple, here are some interesting tricks you can try.

Before diving into those five methods, it’s important to cultivate good habits before bedtime. One step you can take is to take a moment to relax before heading to bed. By doing this, your mind will be calmer, and your body will be more ready to rest comfortably.

According to Jannet Kennedy, PhD, a clinical psychologist and sleep expert, good sleep habits actually begin a few hours before you lie down. "If you lie down directly without calming your mind, the brain will be filled with various thoughts," she explains. She adds that if you ponder too much before sleeping, the brain will continue to work, making it harder to fall asleep.

To avoid this situation, Kennedy suggests turning off all electronic devices such as laptops, phones, and televisions at least one hour before sleep. "The mind needs time to calm down before sleep, which is why it’s important to limit screen exposure," she reveals.

Instead of getting caught up in screens, use that time for relaxing activities such as listening to music, journaling, or simply reflecting on the day that has passed.

Here are five techniques you can try to improve your sleep quality, reported by Kapanlagi.com from various sources, Wednesday (12/3/2025).

1. Read a Fiction Book Until Your Eyes Feel Heavy

After removing all electronic devices, one effective way to induce drowsiness is by diving into the world of fiction through books.

Jannet Kennedy recommends choosing light stories that can take our minds far away from the hustle and bustle of daily worries. "Reading fiction provides an escape for the mind, distancing us from the stress and anxiety that often disrupt sleep," she states.

When our imagination is swept away in an engaging storyline, our bodies more easily feel natural fatigue, allowing sleep to come naturally. She also suggests continuing to read until your eyes start to feel heavy and it's hard to stay awake.

2. 4-7-8 Breathing Technique for Relaxation

The 4-7-8 breathing technique is currently gaining attention on social media, and not without reason—its benefits have been scientifically proven!

Introduced by Dr. Andrew Weil, this method is likened to a natural tranquilizer for our nervous system.

Although the effects may not be immediately felt, doing it regularly every night will enhance its benefits.

This technique helps the body transition to a relaxed state, alleviates anxiety, and prepares us for quicker sleep.

If you're curious to try it tonight, simply inhale slowly through your nose for 4 seconds, hold for 7 seconds, then exhale completely through your mouth for 8 seconds with a "whoosh" sound.

Repeat this step four times, and watch how this breathing exercise calms the nervous system, slows the heart rate, and creates an ideal atmosphere for a deep sleep!

3. Create a Completely Dark Room

To achieve deep and quick sleep, ensure your room is completely dark!

According to the Sleep Foundation, light can interfere with the production of melatonin, a hormone that plays a crucial role in regulating our sleep cycles.

If you have trouble sleeping in total darkness, consider using blackout curtains or an eye mask to minimize outside light.

Remember, even a small amount of light from electronic gadgets can disrupt your sleep quality, so turn off or keep those devices away before drifting off to dreamland. Sleep well!

4. Adjust Room Temperature to Be Cool

The room temperature plays an important role in speeding up the process of achieving restful sleep!

According to the National Sleep Foundation, the ideal temperature for a bedroom should be between 15 and 19 degrees Celsius. An atmosphere that is too hot or too cold can disrupt our sleep comfort.

If the room feels hot, don’t hesitate to turn on the fan or air conditioning to make it cooler.

Conversely, if the air is too cold, a light blanket can be a loyal companion to keep you warm.

By setting the right temperature, our bodies will enter a relaxed state more quickly, leading to better quality sleep!

5. Tell Yourself to Stay Awake

Want to fall asleep faster? Try this interesting trick from Jannet: tell yourself, "Don't sleep," and watch how your body starts to relax and naturally feel drowsy.

This technique, known in psychology as paradoxical intention, shows that when we try hard to stay awake, our brain responds with a deeper sense of sleepiness.

This method can also help reduce anxiety, as often difficulties in sleeping arise from the pressure to fall asleep quickly.

6. Causes of Difficulty Sleeping at Night

Various factors can hinder a good night's sleep.

Stress and anxiety that constantly plague the mind can keep the brain active, while irregular sleep patterns disrupt the body's circadian rhythm.

Excessive consumption of caffeine and nicotine is also influential, stimulating the nervous system and blocking the production of sleep hormones.

Additionally, exposure to blue light from gadgets before bedtime keeps us awake longer, while an uncomfortable sleeping environment such as a noisy room or an unsupportive mattress can also disrupt the quality of rest.

Eating too close to bedtime and a lack of physical activity during the day only add to the list of causes.

If these sleep issues persist, it’s time to evaluate daily habits and establish a healthier sleep routine for a peaceful and quality night.

(kpl/rao)