10 Research-Backed Ways on How to Fall Asleep Sooner Every Night

Are you tired of lying awake, staring at the ceiling while your mind races with worries or plans for tomorrow? It’s incredibly frustrating when sleep seems just out of reach, especially when you know how crucial it is for feeling your best.

We’ve all been there—experienced nights of endless tossing and turning, with the clock ticking away. Fortunately, there are practical and easy ways to help you fall asleep faster and get the rest you need.

Today, we’ll explore effective strategies to address common sleep problems and can help you drift off more easily. Imagine a night falling asleep as soon as your head hits the pillow:

Best Ways to Fall Asleep Fast

Listed below are some proven tips to help you fall asleep more quickly:

Create a Relaxing Bedtime Routine

A relaxing bedtime routine can make a big difference in how quickly you fall asleep. Begin winding down about an hour before bed with activities that calm your mind and body.

Try dimming the lights, as bright lights can interfere with your body's production of melatonin, the hormone that helps regulate sleep. Engage in relaxing activities like reading a book (it could be 'Miracle Morning' by Hal Elrod).

Consistently following this routine trains your body to recognize when it's time to sleep, making it easier to fall asleep faster.

Listen to Soothing Music or White Noise

Soothing music or white noise can create a calming environment that makes falling asleep easier. Music with slow tempos and soft melodies can help slow your heart rate and relax your mind.

Alternatively, white noise machines or apps that produce consistent background sounds can mask disruptive noises and create a soothing atmosphere. The constant, gentle sound helps your brain focus less on external disturbances and more on drifting off to sleep.

Choose what works best for you, whether it’s nature sounds, gentle rain, or classical music.

Avoid Electronics Before Bed

Using electronic devices like smartphones, tablets, or computers before bed can interfere with your sleep. The blue light emitted by screens suppresses melatonin production, making it harder for you to fall asleep.

Try to avoid screens at least an hour before bedtime, and make sure you don’t play video games right before bed. Instead, engage in screen-free activities such as reading a physical book, practicing gentle stretches, or journaling.

Creating this buffer helps your body transition smoothly from the active day to a restful night.

Make Your Sleep Environment Comfortable

A comfortable sleep environment can significantly impact the quality of your sleep. Ensure your bedroom is cool, quiet, and dark. Use blackout curtains to block out light, and consider using a white noise machine if external sounds disturb your rest.

Invest in a comfortable mattress and pillows that support your preferred sleeping position. A cozy, inviting space helps your body and mind relax, making it easier to fall asleep and stay asleep throughout the night.

Practice Deep Breathing or Meditation

Deep breathing exercises or meditation before bed can also help calm your mind and body. These practices help reduce stress and anxiety, which can interfere with sleep.

Try taking slow, deep breaths, focusing on inhaling through your nose and exhaling through your mouth. Meditation can include guided imagery, mindfulness, or simple relaxation techniques, helping you unwind and prepare for restful sleep.

Keep a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.

Try to stick to your sleep schedule even on weekends, consistency reinforces your body’s natural sleep-wake cycle, leading to better sleep quality and easier wake-ups.

Try the Military Sleep Method

The Military Sleep Method is a technique designed to help you fall asleep quickly by systematically relaxing your body.

1. Start by closing your eyes and relaxing your facial muscles, including your forehead, eyes, cheeks, and jaw.
2. Then, let your shoulders drop and release any tension in your upper body. Move on to your arms and hands, letting them relax completely.
3. Next, focus on your chest and legs, ensuring they are also relaxed. To finish, clear your mind by imagining a calming scene or repeating a phrase like “don’t think” for about 10 seconds.

This method, originally developed by the military, can help you achieve a state of deep relaxation and fall asleep faster.

Exercise Regularly (But Not Too Close to Bedtime)

Regular physical activity promotes better sleep by reducing stress and helping you fall asleep faster. Aim for at least 30 minutes of moderate exercise most days of the week.

However, try to complete your workout at least a few hours before bedtime. Exercising too close to bedtime can increase your adrenaline levels and make it harder to fall asleep.

Try a Natural Sleep Aid

Natural sleep aids like herbal teas (e.g., chamomile or valerian root) or supplements (e.g., melatonin) can help promote better sleep. Always use them cautiously and consult with a healthcare provider before starting any new supplement.

These aids can help you relax and prepare for sleep, but they should be used as part of a broader sleep strategy.

Use Calming Scents Like Lavender

Aromatherapy can enhance your sleep environment. Scents like lavender have been shown to have calming effects that promote relaxation and improve sleep quality.

Use lavender essential oil in a diffuser, or try lavender-scented candles or pillow sprays. The soothing fragrance can help calm your mind and body, making it easier to fall asleep and stay asleep.

How Long Should it Take to Fall Asleep?

Most people should fall asleep within about 15 to 20 minutes of lying down. If it consistently takes you longer than this, it could be a sign of underlying sleep issues or poor sleep hygiene.

Factors like stress, anxiety, caffeine intake, and irregular sleep schedules can all affect how quickly you fall asleep. Establishing a relaxing bedtime routine and maintaining a consistent sleep schedule can help improve your sleep onset.

Why Do I Want To Sleep, But My Body Won’t Let Me?

Struggling to fall asleep despite wanting to can be frustrating. Several factors might contribute to this issue:

1. Stress and Anxiety: Stress and worry can keep your mind active, making it difficult to relax enough to fall asleep.
2. Caffeine and Stimulants: Consuming caffeine or other stimulants, especially later in the day can interfere with your ability to fall asleep.
3. Irregular Sleep Schedule: A lack of consistency in your sleep schedule can disrupt your body’s internal clock, making it harder to fall asleep.
4. Screen Time: Exposure to screens before bed can inhibit the production of melatonin, a hormone that regulates sleep.
5. Physical Discomfort: Conditions like chronic pain, restless legs syndrome, or an uncomfortable sleeping environment can make it difficult to fall asleep.
6. Sleep Disorders: Conditions such as insomnia, sleep apnea, or delayed sleep phase disorder can affect your ability to fall asleep.

Wind Up

Struggling to get a good night’s sleep can be exhausting and affect every part of your day. By using these simple tips, you can tackle those sleepless nights and start falling asleep more easily.

The key is to make these changes part of your routine so they become second nature. Consistency is crucial for seeing results.

If you need a little extra help, consider the Nightly app. The app tailors its AI-generated monaural beats to individual needs, ensuring a more rejuvenating sleep experience. In addition the app has a bedtime reminder to help with building a consistent sleep schedule and an option to turn on white noise to drown out any disturbing background noises.

With these tips and the app, there will be no more restless nights and waking up will be feeling great. Better sleep is just a step away—give it a try tonight and enjoy better rest.