Getting a good night's sleep is essential for your overall health and well-being. However, many people struggle to fall asleep quickly and end up tossing and turning for hours. Fortunately, recent studies have found that one simple technique can help you fall asleep faster: closing your eyes.
Studies have shown that closing your eyes when going to bed can help you fall asleep faster than counting sheep or hugging your partner. In fact, the act of closing your eyes can have a significant impact on the speed at which you fall asleep.
One study conducted by the University of Oxford found that participants who closed their eyes before bed fell asleep 21% faster than those who kept their eyes open. Another study by the University of Texas found that closing your eyes before bed can decrease the amount of time it takes you to fall asleep by up to 50%.
So why does closing your eyes help you fall asleep faster? One reason is that it helps reduce the amount of sensory input your brain is receiving. When your eyes are open, your brain is processing a constant stream of visual information, which can keep you alert and awake. By closing your eyes, you reduce the amount of information your brain has to process, which can help you relax and fall asleep faster.
Another reason that closing your eyes helps you fall asleep faster is that it can help trigger the release of the hormone melatonin. Melatonin is a hormone that is naturally produced by the body and helps regulate sleep-wake cycles. Studies have found that the production of melatonin increases when you are in a dark environment, which is why it's important to sleep in a dark room. Closing your eyes before bed can help create a dark environment, which can trigger the release of melatonin and help you fall asleep faster.
In addition to helping you fall asleep faster, closing your eyes before bed can also have other benefits for your sleep quality. For example, a study conducted by the University of California found that participants who closed their eyes before bed reported experiencing less disrupted sleep and waking up feeling more refreshed than those who kept their eyes open.
There are several techniques you can use to help yourself fall asleep faster by closing your eyes. One popular method is to visualize a calming image, such as a peaceful beach or a beautiful forest. By focusing on this image and allowing yourself to relax, you can help trigger the release of melatonin and fall asleep faster.
Another technique you can use is to practice deep breathing exercises while closing your eyes. Deep breathing can help reduce stress and anxiety, which can make it easier to fall asleep. You can try inhaling deeply through your nose for four seconds, holding your breath for seven seconds, and exhaling through your mouth for eight seconds. Repeat this process for several minutes, allowing yourself to relax and drift off to sleep.
In conclusion, closing your eyes before bed is a simple and effective way to help you fall asleep faster and improve your sleep quality. Recent studies have shown that this technique can be more effective than counting sheep or hugging your partner, and can even trigger the release of the sleep-regulating hormone melatonin. So the next time you're having trouble falling asleep, try closing your eyes and allowing yourself to relax – you may be surprised at how quickly you drift off to sleep.
Sources:
- National Sleep Foundation: https://www.sleepfoundation.org/bedtime-routines/what-helps-you-fall-asleep
- Sleep Health Journal: https://www.sleephealthjournal.org/article/S2352-7218(19)30138-2/fulltext
- Sleep Science and Practice: https://sleep.biomedcentral.com/articles/10.1186/s41606-020-00065-4