What can I do to fall asleep faster?
Last Updated: 04/21/2020 at 8:49am
Trishna Monplaisir, LMSW
Clinical Social Work/Therapist
We are here to advocate, empower and provide compassion to individuals who need help.
Top Rated Answers
Relaxing before getting into bed, do something that relaxes you maybe read of a relaxation tape or relaxing sounds.
Think about all the great things that happened in your life and all the things you would like to happen. These thoughts will put your mind at ease and help you fall to sleep faster.
Meditate before bed, or do mindfulness exercises, don't look at an LED screen (phone, laptop, tv etc) less than half an hour before bed, and try reading a book!
Tea is your best friend when trying to fall asleep. Look for anything with chamomile or lavender in it. I personally make homemade rooibos tea with chamomile, lavender, and just a little valerian. You can find all of these at any co-op or bulk herbs store. It'll send you to sleep faster than melatonin.
Putting on soft ambient music or white noise helps for some people. Apart from that, certain scents/essential oils I believe or tea such as chamomile can help. I personally enjoy a hot foot bath or warm shower before bed :)
by making it a habit too sleep at certain time and by maintaining proper sleep timings.you can..yes reallyy!
I find there are multiple ways to fall asleep faster: * avoid alcohol, coffee, cigarettes and soft drinks for at least 3-4 hours before going to sleep * avoid eating for 3-4 hours before going to sleep * take a warm shower right before going to bed * don't use any devices (watch TV/use phone or computer) at least one hour before going to sleep - if that is not possible, look into applications which change the computer/phone display to a warmer color (the blue light is responsible for keeping you awake) * try meditating for a few minutes before going to sleep * exercise during the day, but no later than 1-2 hours before going to sleep * try to wake up and go to sleep at the same time every day to get your body accustomed to a schedule * try to keep the bed, and if possible the bedroom as a place dedicated solely for bed-related business (don't do homework/use your laptop in bed) so your brain knows that when you get in bed it's generally time to sleep
Try to avoid being on your phone/tablet/computer, drink some calming tea, maybe do some breathing excercises and try to keep the room a bit cooler than the rest of your house.
Only get into bed 30 minutes before bedtime. This way, once you've made this a habit, your body and brain associate bed with sleep time.
Developing a bedtime routine will help you to fall asleep faster as well as enjoy a better quality of sleep. Turning off electronics, going to bed at the same time every night and doing something every night as part of a routine like washing your face or taking a few minutes to reflect on your day can help signal your body that its time for sleep.
Cut out all electronics 1 hour before bed time as the brightness of the screen can effect your brain by making it think that it is time to be awake because of the light.
Start practicing sleep 'hygiene': always use your bed for sleep and only sleep. That way, your brain will link your bed and sleep, so when you go to bed, you will feel sleepier. Also, try to have a sleep/bedtime routine: go to sleep at a similar time every day, do the same things just before you go to sleep (again, so your brain associates those things with sleep and gets ready to sleep). Try to keep lights (especially blue light sources such as screens) away from you, dimmed or off at this point, to help you adjust and relax a little. Your brain associates low light levels with sleep, so this will help you get to sleep a little faster. Finally, try not to eat or exercise too close to bedtime (unless you have to, of course) as this can make it take longer to get to sleep. Do try to exercise as some point during the day, though, ideally four to six hpurs before you sleep. I hope at least some of those tips help :)
You can drink a calming tea or listen to your breathing. Also having warm milk helps. Sometimes I’ll put my arm under my ear and listen to my pulse
Practicing good sleep hygiene and getting into a good sleep routine is really helpful to fall asleep faster. Sleep hygiene is making sure your bedroom is conducive to a good sleep. Only use your bed for sleeping, not reading or watching television. This ensures your body associates your bed with sleep and sleep only. Also, staying off screens at least an hour before bed. This ensures that your mind winds down enough to be able to sleep. Have a clear sleep routine and start it well before sleep time i.e. shower, tea, facecream ect. This will prep your body for bed!
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