It’s that time of year when the days are long and the nights are short. Daylight savings is over! Now it’s dark when you go to bed and light by the time your alarm goes off in the morning. This means more people have trouble getting a good night’s sleep! If you’re one of those people, it may be time to look into some tips to help you fall asleep faster.
If things are really getting on top of you, there’s no shame in seeking your doctor or pharmacist’s professional advice.
Here are 9 ways to fall asleep quickly so you can wake up feeling refreshed.
Make Sure Your Room is Cool, Dark, and Comfortable
One of the best ways to fall asleep quickly is to make sure your room is cool, dark, and comfortable. Keep the temperature in your space on the cooler side. Use blackout curtains or an eye mask to block out all light. You may also consider using a noise machine or white noise app to create a relaxing environment.
Create a Relaxing Environment
Another way to fall asleep quickly is by creating a relaxing environment. Avoid bright lights and electronic devices before bedtime and steer clear of caffeine and alcohol close to bedtime. Instead, try reading or listening to calming music before sleep. The lavender essential oil is especially effective at promoting relaxation.
Don’t Drink Caffeine After 1 p.m.
If you have trouble falling asleep, staying awake during the day is not a good strategy! One of the best ways to fall asleep quickly is to stop drinking caffeine after lunchtime. Cutting your coffee and soda intake will give your body enough time to process all that caffeine so that it won’t affect your sleep later in the day or night.
Get an Adequate Amount of Exercise
Getting regular exercise may be one of the most effective ways to fall asleep quickly and stay healthy at the same time! Staying active releases endorphins which make us feel happier and more relaxed. Exercise also helps our bodies use energy efficiently. Meaning we can power down earlier at night without feeling groggy when we wake up.
Avoid Taking Naps During the Day
If you’re having trouble falling asleep at night, avoid taking naps during the day. This will help your body get into a natural sleep rhythm and make it easier to fall asleep at bedtime. It’s also a good idea to stick to a regular sleep schedule. Your body knows when you will be sleeping and waking up each day. Try for at least eight hours per night!
Use a Sleep Mask
Another way to ensure a good night’s sleep is by using a sleep mask. A sleep mask will block out all light and create an environment conducive to sleeping. If you find yourself struggling to stay asleep, try using a noise machine or white noise app in addition to your sleep mask.
ASMR | Ways to Fall Asleep Fast
For some people, listening to certain sounds can help them fall asleep quickly and easily. ASMR (autonomous sensory meridian response) is a term used to describe the experience of listening to specific sounds or watching someone perform a task very slowly, which makes people feel relaxed and sleepy.
Another way to fall asleep quickly is by using aromatherapy, essential oils. Many scents can help you relax before bedtime because they have been shown to reduce stress levels and decrease anxiety. For example, lavender has long been recognized as one of the best essential oils for sleep! If you find yourself struggling with insomnia at night, try diffusing some relaxing scents around your room before bed.
Put Away All Devices | Ways to Fall Asleep Fast
Finally, one of the best ways to fall asleep quickly is by putting away all devices. This includes phones, laptops, tablets, and TVs. The blue light from these devices can interfere with our natural sleep rhythms and make it harder to fall asleep. If you’re struggling to stay asleep at night, try powering down all electronics an hour or two before bedtime.
Additional Tips To Fall Asleep Fast
- Avoid eating heavy meals too close to going to bed as this can cause digestive issues, which might keep you awake longer than necessary.
- Instead, try having a light snack with lots of fresh fruit and vegetables an hour or two beforehand for best results.
- Cut down on alcohol consumption if possible – even though a glass of wine may help you relax, it has the opposite effect in the long term.
- You might find that cutting out alcohol altogether or at least reducing your intake will result in more restful sleep over time.
- Try adjusting room temperature, so it’s cool but not cold. Most people find that a slightly chilly room is conducive to sleep, so experiment a little to see what feels best for you.
- Make sure your bedding is comfortable and of good quality – nothing worse than trying to sleep on an uncomfortable surface or with scratchy sheets!
- Reserve the bed for sleeping only – if you work from home or use your bed as a place to catch up on missed TV shows, you’re going to have trouble winding down at night.
- Establish a regular sleep schedule and stick to it as much as possible. Our natural body clock likes routine, so going to bed and waking up simultaneously each day will help your body relax and prepare for sleep.
- Use relaxation techniques before bed, such as deep breathing exercises or meditation. These can help you clear your mind of any distractions and ease into a more restful state.
It’s not always easy to get a good night’s sleep, but with a bit of trial and error, you should be able to find something that works for you!
If all else fails, consider talking with your doctor about ways they might help improve sleep quality and quantity, such as prescribing medication or making lifestyle changes like exercising more often or avoiding large meals before bedtime.
Follow our tips tonight so that tomorrow morning is bright and early! Have a great night’s rest!
Do you have any other tips for falling asleep quickly? Share them in the comments below! I hope this post was helpful and gave you some ideas on how to get a good night’s sleep!