25 easy tips to fall asleep faster
In addition to drinking water regularly and exercising, there are other ways to stay healthy. One of them is getting quality sleep. This is why I came up with this post about tips to get better sleep.
First of all, how much sleep is enough? 8 hours seems to be the minimum you should strive for.
Apparently, there’s a small percentage of people with DNA mutations that allow them to function when they sleep less than 8 hours, but it’s a minority.
Recent studies have shown that good sleep is directly linked to recovery and better mental and physical performance.
How fast should you fall asleep? In most cases, you want to fall asleep as soon as possible after lying down. Unfortunately, many people simply don’t succeed at it.
How long does it take to fall asleep? Most experts find that 10 to 20 minutes is normal, indicating that you have regular and healthy sleeping habits.
People who spend more than 20 minutes or even an entire hour aren’t very lucky.
If it takes more than an hour, it can indicate insomnia or other health problems. People who fall asleep in just a few minutes are probably very happy people.
But those who fall asleep as soon as their head touches the pillow may generally be too tired and should probably sleep more.
Sleeping is the most important thing you need to do to be as healthy as possible. Proper exercise and nutrition are also important, but they are of little use if you can’t get enough good sleep.
Now, let’s talk about tips to get better sleep.
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This post may contain affiliate links. That means that if you click on a link and purchase something I recommend, I will receive a small commission at no extra cost to you.
What can you do to improve your sleep quality?
1. Have a proper sleep schedule
A regular sleep rhythm helps to strengthen your internal clock and improve the quality of your sleep.
You’re probably aware that sleeping late on weekends doesn’t compensate for a lack of sleep during the week.
Going to bed at the same time every night requires going to bed at the same time, even on weekends.
Of course, there’s nothing wrong with falling asleep at a different time every now and then, but if you do it frequently, you’ll lose the benefits of having a regular sleep cycle.
It’s critical to remember that we’re awake during the day for a reason. Getting enough sleep requires that you stop doing things when the sun goes down.
Your hormones recognize the day and night cycles, and by sticking to them, you’ll get a good night’s sleep.
Going to bed at a reasonable hour helps regulate melatonin levels in your body.
Going to bed at 4 a.m. and sleeping for eight hours doesn’t guarantee quality sleep because your body recognizes that the day has already begun. Set an alarm to go to bed if necessary.
If you’re looking for something new, try my relaxing Sunday evening routine.
2. Avoid large meals and drinks in the late evening
This is among the best tips for falling asleep faster. You can eat a light snack before bed, but heavy meals can cause digestive issues that disrupt your sleep.
Drinking too many fluids can cause you to urinate frequently, causing you to wake up more frequently.
Eating puts a strain on your body, making it more difficult to fall asleep and sleep until the morning.
Because people go to bed at different times, it’s probably easier to stick to the rule that you shouldn’t eat anything for at least 2 to 3 hours before bed.
Of course, this includes snacks and desserts. If you eat a large dinner, especially one high in protein, you will most likely have trouble sleeping.
You’re probably aware that your body shouldn’t digest while you’re sleeping. Also, proteins are more difficult to digest, requiring your body to work harder.
3. Avoid alcohol before going to bed
The presence of alcohol in your body can reduce REM sleep, keeping you in the lighter stages of sleep.
However, it’s caused by any excessive drinking, not just alcohol. Even if you only drink water, your bladder can cause you to wake up in the middle of the night.
Many people believe that drinking alcohol helps them sleep better, but in fact, it’s the opposite. Drinking alcohol prolongs the phases of deep sleep and shortens the phases of REM sleep.
This is harmful to your mental health because REM sleep improves memory, perception, and learning ability. You should get sober before going to bed.
4. Avoid caffeine and nicotine
Caffeine, which is a stimulant, is found in Coca-Cola, coffee, tea (non-herbal), and chocolate. Even consuming them in the afternoon can disrupt your sleep.
Nicotine is a mild stimulant as well. Because of nicotine withdrawal, smokers frequently wake up earlier than they would otherwise.
Caffeine can stimulate the body for up to 12 hours after consumption. Avoid drinking coffee in the afternoon because it will make it difficult to fall asleep later.
5. Don’t work out too late
Working out is beneficial, and we should strive to exercise for at least 30 minutes on most days.
However, try not to work out right before going to bed. It’s better to work out in the morning, as it gives your body time to calm down.
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6. Don’t work or eat in bed
Many of us take work to bed. However, in this way, your brain associates bed with work stress, and every time you slip between sheets, a certain amount of negative emotion develops in your brain.
Your brain can’t rest because it’s still in work mode.
7. Get enough sunlight
Enjoying sunlight is among my favorite tips for getting better sleep. Let me tell you why. Being outside in the sun during the day helps regulate your sleeping patterns.
Try to get at least 30 minutes of natural sunlight per day. Fresh air and sunlight are beneficial to your health, so spend as much time as possible outside during the day.
8. Don’t take a nap after 3 p.m.
Napping is beneficial, but sleeping too late during the day can make it difficult to fall asleep at night. Nap for no more than 45 minutes per day. A 15-minute nap during the day is sufficient.
When you sleep for a longer period of time, your body enters a deep sleep stage, which doesn’t help you feel rested, but vice versa.
9. Don’t sleep in the same bed as your pet
You and your pet may prefer to sleep in the same bed, but if your pet is disturbing your sleep, you should get them out of your bed.
Pets can make noise, move around in bed, and change positions frequently, causing you to wake up several times during the night.
10. Pay attention to the things you can hear
Did you know that your brain works hard even when you’re sleeping? That is why, when their child cries, parents immediately wake up.
Some sounds are upsetting, while others can be soothing and sleep-inducing. The key is to concentrate on eliminating, reducing, and blocking the sounds that are disturbing your sleep in your bedroom.
A lower sound or a beam of light falling from the street may also wake up light sleepers.
Earplugs come in a variety of materials, including foam and silicone. It’s critical that you find earplugs that are comfortable for you.
11. Pay attention to the smells
Do you think that smells don’t affect your sleep? Think again.
Smelling is one of your most powerful senses, as it’s directly linked to the limbic system of the brain, which regulates many strong impulses and desires, including emotions, memory, and hunger.
Scents can make you more alert. They also have the ability to calm, soothe, and relax. That’s why scents are an important part of sleep management.
Using the right scents can help you create a sleep-friendly environment. Consider using an aromatherapy diffuser. This aromatherapy diffuser is really affordable and also looks pretty cool.
Using soothing and relaxing scents can help you relax and prepare for sleep. Lavender is proven to have excellent relaxing properties. It’s also used to reduce morning drowsiness.
Fill your room with the aroma of lavender. It should encourage deeper sleep and more alert awakenings. This lavender mist is really good for creating a relaxing atmosphere.
12. Make the bedroom dark
Lamps and other sources of light keep your mind alert. Make your bedroom as quiet and dark as possible, and only use it for sleeping.
When you’re surrounded by the same environment that you spend the day in, falling asleep is a very difficult task.
Keeping some light in the room keeps the body slightly awake, making it nearly impossible to fall asleep.
Bright light, particularly bluish light, signals to the brain that it’s still time to stay awake and reduces the production of melatonin, which is required for sleep.
It is also necessary to block blue light in order to get the best sleep possible.
The best way to accomplish this is to avoid using computers and other smart devices before bedtime to acclimate your eyes to the darkness and send a signal to your brain that it’s time to sleep.
Reduce the light or use special programs that adjust the screen’s light to the light that surrounds you if you absolutely must work behind the screen before going to bed. F. lux is great for that.
13. Make sure the temperature is right
To sleep well, you need proper bedding and pajamas (thicker in the winter and lighter in the summer), as well as proper heating or cooling.
Keep in mind that you should keep the bedroom a few degrees cooler than the rest of the house.
Your body temperature drops while you sleep. Keep your bedroom cool, but not so cold that it feels uncomfortable. It allows your body to cool down properly.
Make sure your bedroom is well-ventilated. Ventilating the bedroom will not only help you achieve the desired temperature, but it’ll also help you fall asleep faster and sleep deeper.
Poor air quality in the bedroom can cause you to wake up several times during the night.
In the summer, you can leave the window partially open at all times, but in the winter, it’s enough if you ventilate the room for a few minutes before going to bed.
14. Stick to your evening habits
Doing something different than what you’re used to doing in the evenings can frighten your body and mind, preventing you from falling asleep when the time comes.
It’s essential to maintain normal habits, whatever they may be.
15. Don’t lie in bed when you can’t sleep
If you find yourself in bed for longer than 20 minutes, get up and do something else until you feel sleepy. It’s not worth lying in bed and hoping to fall asleep if you don’t fall asleep quickly.
It’s better to do something relaxing, such as reading a book, listening to music, or going for a walk. These activities will help you fall asleep faster because they have a calming effect.
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Relaxing both your body and mind is the key to helping you fall asleep quickly and peacefully. But what exactly does relaxation mean before going to bed?
First, avoid harsh physical activity. It’s far preferable to fall asleep while holding a book or thinking pleasant thoughts.
Yoga, meditation, and other relaxation techniques are extremely effective. If they don’t help, you can try expressing your concerns aloud. Expressing them in this manner also helps you cope with them.
Before going to bed, take a warm bath. A decrease in body temperature that follows a bath can help you feel sleepy before going to bed.
Warming your hands and feet with a bottle of warm water, for example, should also help you fall asleep faster.
Avoid negative thoughts while trying to fall asleep and instead focus on positive ones to help you sleep better.
Listen to music, preferably something relaxing. A soothing melody with no words is soothing and can help you sleep better.
Adjust the humidity level. Humidity levels also have an impact on your breathing and your ability to sleep.
17. Don’t worry too much about the time
It’s already eleven o’clock at night. 11.30, 11.45, 11.50, and 11.52, and you’re still awake, despite the fact that you need to get up very early in the morning.
Does this sound familiar? It can actually help you fall asleep faster if you don’t constantly look at the clock.
Constantly watching does not help; it only makes you more nervous and, as a result, less likely to fall asleep.
The more you stress about sleeping, the less you sleep. Stress disrupts sleep and prevents you from falling asleep, so try to avoid anxiety and do things that relax you.
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18. No smart devices
Cell phones, tablets, and computers can be distracting. Also, the light they emit, particularly blue light, suppresses melatonin secretion.
Melatonin is a hormone that regulates sleep and wake cycles; it increases in the evening to induce sleep.
If you absolutely, absolutely need to use smart devices, invest in a pair of affordable blue-light glasses such as these ones.
19. Sleep alone or with someone
You should sleep exactly as you normally do. Sharing a bed with someone can be difficult if you normally sleep alone.
However, if you usually sleep with someone, lying alone in this large bed in complete silence can be unsettling.
To make your mind believe that you’re not alone, try sleeping with a soft toy or listening to so-called white noise as background music.
Here’s a super-affordable white noise machine to make your nights more relaxing.
20. Have a proper mattress and bed linen
Mattresses and bed linen play a significant role in sleep management. When you wake up in the morning, you may experience back pain if your mattress is too hard or too soft.
Your mattress should be firm enough to provide you with a good night’s sleep.
Pajamas, nightgowns, and bed linen should be made of natural and breathable materials. Use natural breathable fibers such as bamboo, wool, feathers, cotton, and linen.
Avoid synthetic materials like polyester, which don’t breathe well and tend to absorb heat and moisture.
You should try to wash your bedding on a regular basis, including blankets and bedspreads.
Use weighted blankets like this one that provide stimulated pressure—a sensation that’s similar to a strong hug, a massage, or being wrapped in something.
Sleep naked. Sleeping naked has numerous benefits, all of which contribute to better sleep. One of the primary reasons is improved body thermoregulation.
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21. Select the appropriate alarm tone
Most people require a little nudging in the morning to get out of bed.
There are countless alarms available, so choose the best one for you. Try to find the most effective ringtone that is also the least frightening.
This gradual alarm clock is honestly a lifesaver. It’s also very affordable.
22. I also take magnesium and melatonin
I’m not telling you to take magnesium and melatonin; I’m just sharing with you my experiences with them. Before you take any new supplements, make sure to talk to your doctor.
Magnesium supplements are thought to help you sleep better and longer. Magnesium acts as a natural sedative and activates certain brain receptors that are critical for the development of sleep patterns.
I also take melatonin. It’s a natural substance that promotes sleep. Melatonin is a hormone that’s produced in the human brain and serves as a signal to the brain that daylight is fading and darkness is approaching.
23. Let your imagination run wild
Imagine being in a place that makes you happy and content.
At the same time, imagine using your senses of sight, smell, and touch: for example, smell flowers somewhere in a tropical paradise; listen to the ocean splashing against the boat; and feel the grass beneath your feet.
You’ll soon fall asleep without even realizing it.
24. Try not to fall asleep
Using this reverse psychology is among my favorite tips for falling asleep faster. It may seem strange, but if you can’t sleep, you could do the opposite of what you normally do or try to think about staying awake.
In most cases, falling asleep is an unintentional process that doesn’t require much effort on our part.
However, when we’re anxious, we start thinking about the time and calculating how much more sleep we can get, which makes it difficult to fall asleep.
Thinking about staying awake instead of falling asleep can help relieve anxiety and allow the brain to relax. This technique is used to reduce anxiety in cognitive behavioral therapy.
25. Use some relaxation techniques
Roll your eyes. Literally. Close your eyes and rotate them three times. When we sleep, we do the same thing automatically, and it can help the body excrete melatonin.
You can also experiment with breathing through your left nostril. This technique is used in yoga because it lowers blood pressure and relaxes you.
If it takes you a lot of time to fall asleep, this old US Navy trick might help. This allows you to fall asleep in as little as 120 seconds.
Of course, the needs of the military are different from those of the rest of us. Soldiers must be able to sleep in difficult circumstances, noisy environments, and stressful situations.
As a result, this technique should help them (and hopefully you) fall asleep at any time of day or night, whether they’re in their comfortable beds or on the ground.
All you have to do is follow these six simple steps to relax your mind and body and prepare for a good night’s sleep.
1. Relax the muscles in your face. The relaxation of the body begins at the top, with the face. Relax your facial muscles and, of course, keep your eyes closed for the rest of the exercise.
2. Lower your shoulders. During daily activities, the shoulders and neck become extremely tense. Lowering your shoulders physically relaxes that part of your body, but it also has a psychological effect because you are releasing a heavy load from your shoulders.
3. Relax your hands. Continue naturally along the body, relaxing your hands. Keep your hands in a natural, comfortable position next to your body.
4. Exhale and relax your chest. The chest is the next thing you’re relaxing. To effectively relax it, exhale and let everything relax.
5. Relax your feet. Relax your feet the same way you relaxed your hands a few moments ago.
6. Clear your head of thoughts. After you’ve relaxed your entire body, it’s time to relax your mind as well.
But isn’t it true that getting rid of thoughts can be difficult at times? The US military offers two options.
Imagine yourself lying in a completely dark room (but on a comfortable couch or somewhere else where you won’t be afraid). If that isn’t enough, you can tell yourself repeatedly, “Don’t think! Don’t think! Don’t think!”
Then what? Then you should fall asleep in under two minutes. If that isn’t among the best tips to get better sleep, then I don’t know what is.
Another miracle trick that makes you fall asleep almost immediately is known as “4-7-8.”
It’s a breathing exercise where you have to breathe through your nose for four seconds, hold your breath for seven seconds, and exhale through your mouth for eight seconds.
According to experts, this combination of numbers has a chemical effect on the brain, which slows down the heart rate and soothes you so much that you fall asleep immediately.
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What are your favorite tips to get better sleep every night?
I’m a personal growth and self-care expert, as well as an avid motorcycle enthusiast and coffee and sweets lover. Through Lauraconteuse, I provide insightful and practical advice on topics such as self-care, self-love, personal growth, and productivity, drawing from my very own extensive experience and knowledge in the field. My blog has helped countless people achieve their goals and live more fulfilling lives, and my goal is to continue to inspire and empower others.