How To Fall Asleep Fast 2023: 12 Tips To Beat Insomnia
Reviewed by Brittany Ferri, PhD
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Not getting enough quality sleep each night can have massive impacts on health and happiness. This is why we’ve compiled the 12 best tips to beat insomnia and fall asleep. These 12 tips will help those who are having trouble falling asleep.
Sleep is important for a variety of reasons. One of the most important is that it helps the body repair and rejuvenate itself. During sleep, the body produces and releases growth hormones[1], which help to repair and grow cells and tissues. Additionally, sleep helps to strengthen the immune system, making it more effective at fighting off infections and illnesses.
Another important aspect of sleep is that it helps to consolidate and process memories[2]. Studies have shown that during sleep, the brain organizes and encodes new information, making it easier to retrieve and use later. This is why people tend to perform better on tasks and have better memory recall after a good night’s sleep.
Sleep is also crucial for maintaining emotional and mental well-being[3]. Lack of sleep can lead to irritability, mood swings, depression, and anxiety. It can also contribute to feelings of stress and fatigue, which can make it difficult to focus and stay motivated.
Sleep is essential for maintaining physical and mental health, as well as for optimal cognitive functioning. Without enough sleep, the body and mind can suffer, leading to a wide range of negative consequences.
12 Tips To Fall Asleep Fast 2023
- Try The Military Method
- Use The 4-7-8 Methods
- Lower The Thermostat
- Take A Warm Shower Or Bath
- Exercise Earlier In The Day
- Practice Meditation
- Avoid Caffeine Up To Six Hours Prior
- Create A Bedtime Routine
- Avoid Electronics Before Bed
- Keep A Consistent Sleep Schedule
- Turn Off The Clock
- Consider Melatonin Supplements
Why Is It Hard To Fall Sleep?
Sleeping is a natural and essential part of our lives, but for some people, falling asleep can be a difficult task. There are many reasons why someone may have difficulty falling asleep, including stress, anxiety, depression, and certain medical conditions. Additionally, lifestyle factors such as diet, exercise and exposure to electronic devices can also play a role in making it hard for someone to fall asleep.
How Long Should It Take You To Fall Asleep?
The amount of time it takes to fall asleep can vary greatly from person to person, and there is no set time that is considered “normal”. According to the National Sleep Foundation[4], it is generally considered normal to fall asleep within 15-20 minutes of going to bed. However, some people may find themselves falling asleep within minutes, while others may take much longer.
The Time It Takes To Fall Asleep And Overall Sleep Health
The time it takes to fall asleep is just one aspect of overall sleep health. Other important factors[5] include sleep quality, the length of sleep, and the number of interruptions to sleep.
A person who falls asleep quickly but wakes up frequently throughout the night may not be getting the same quality of sleep as someone who takes longer to fall into slumber but sleeps soundly throughout the night. To put it simply, sleep and sleep medicine is a complex areas of human health.
12 Tips To Help You Fall Asleep Faster
Try The Military Method
The military method involves a series of focused relaxation starting from the face muscles then moving to the shoulders, arms, legs, and finally mind. This method is a variation of progressive muscle relaxation. Start the relaxation process in the facial muscles by allowing them to become heavy, once these muscles are heavy and the tension released move down the body. Once the body muscle feel heavy and relaxed clear the mind by imagining a relaxing scenario like lying in a grassy meadow.
Use The 4-7-8 Methods
This method involves deep breathing in for a count of 4, holding the breath for a count of 7 and exhaling for a count of 8. This method is thought to help relax the body and mind, making it easier to drift asleep.
Lower The Thermostat
The temperature in the bedroom can play a big role in how quickly you start dreaming. As we sleep our core body temperature[6] naturally decreases. A cooler room can help to regulate the body’s temperature quicker, making it easier to get those restful z’s.
Take A Warm Shower Or Bath
Taking a warm bath or shower before bed can also help to relax the body and mind, making it easier to fall asleep. The warm water can help to relax muscles and release tension.
Exercise Earlier In The Day
Exercise is a great way to promote overall sleep health, but it’s important to do it earlier in the day rather than close to bedtime. Cardio and aerobic exercises, strength training, high-intensity workouts, and yoga are all great options. Exercise can be stimulating to the mind and body causing the release of stress hormones. For the best sleep and to fall asleep faster you’ll want to exercise earlier in the day so that these hormones can decrease by the time you’re ready for bed.
Cardio And Aerobic Exercises
Activities such as running, cycling, and swimming are great options for cardio and aerobic exercises. They can help to increase heart rate, burn calories. These exercises expend energy increasing fatigue and help prepare you for sleep.
Strength Training
Strength training exercises such as weightlifting and bodyweight exercises can also help to improve sleep health. They can help to build muscle and improve overall fitness, which can also lead to better sleep.
Yoga
Yoga[7] is a great way to relax the body and mind, which can help to make it easier to drift off. There are many yoga poses that can be beneficial for sleep, such as Child’s Pose, Legs Up The Wall and Corpse Pose. These poses can help to release tension in the body and promote relaxation.
Practice Meditation
Meditation is another great way to relax the body and mind, which can help to promote sleep. There are many different types of meditation, such as guided meditation, mindfulness meditation, and transcendental meditation, each with their own unique benefits. By focusing on the breath and clearing the mind, meditation can help to promote relaxation and reduce stress and anxiety.
Avoid Caffeine Up To Six Hours Prior
Caffeine is stimulating to the brain and ingesting caffeine six hours prior to bed can make it harder to fall asleep. To avoid this, it’s important to avoid caffeine up to six hours prior to bedtime. This includes not only coffee, but also tea, soda, energy drinks, and chocolate.
Create A Bedtime Routine
Creating a bedtime routine is a part of good sleep hygiene and can help to signal to the body that it’s time to wind down and prepare for sleep. A bedtime routine can include activities such as:
Find A Relaxing Playlist
Listening to soothing music or nature sounds can help to relax the mind and create a peaceful environment for sleep.
Read A book
Some people find reading relaxing, which can help you fall asleep. Just make sure that the book isn’t to stimulating or you might be tempted to stay up reading!
Make A list
Making a list of things to do the next day can help to declutter the mind and reduce stress and anxiety that you may forget to do something the next day.
Keep A Journal
Keeping a journal may help alleviate stress from the day and process emotions that can keep you from getting a restful nights sleep.
Avoid Electronics Before Bed
The blue light[8] emitted from electronic devices such as smartphones, tablets and computers can disrupt the body’s production of melatonin, a hormone that helps to regulate sleep. For those who are having trouble sleeping, it’s important to avoid electronic devices for at least an hour before bed.
Keep A Consistent Sleep Schedule
Keeping a consistent sleep schedule can help to regulate the body’s internal clock or circadian rhythm. It’s best to have a consistent sleep schedule throughout the entire week, including the weekends.
Turn Off The Clock
Turning off the clock or placing it face down can help to avoid the temptation to check the time, which can create stress and anxiety, making it harder to get restful sleep.
Consider Melatonin Supplements
Melatonin[9] is one of our main sleep hormones. Melatonin supplements can be taken as a sleep aid to help promote relaxation and make it easier to fall asleep. It is important to consult with a doctor or healthcare professional to determine if melatonin supplements are right for you.
Conclusion
Sleep is a foundational pillar of health, along with diet, exercise, and stress management. There are things that may be out of your control that make it challenging to get enough sleep. With that said, there are things you can do to ensure that you fall asleep faster. If you’ve tried all of the listed tips and tricks for optimal sleep and are still having trouble sleeping at night then you’ll want to get checked out by a sleep expert for a sleep disorder. Prioritize your sleep as it’s one of the most critical aspects of your long-term health.
Frequently Asked Questions
Sleep has many essential functions including the repair of body tissues, regulation of mood and consolidation of mood, among other functions.
It’s generally considered normal according to the National Sleep Foundation for an individual to fall asleep in under 30 minutes of going to bed.
Overall sleep health is comprised of the time it takes to fall asleep, sleep quality, the length of sleep and the number of interruptions to sleep.
If you tried all the suggestions listed and you’re still having trouble falling asleep fast then you’ll want to see a healthcare provider who specializes in sleep medicine to ensure you don’t have one of several sleep disorders.
+ 9 sources
MIDSS adheres to strict procurement guidelines and relies on peer-reviewed studies, academic research institutes, and medical associations. We work mainly with peer-reviewed studies to ensure the accuracy of the information. We avoid the use of tertiary references. You can read about how we ensure the accuracy and timeliness of our content in our editorial process.
- Takahashi, Y., Kipnis, D.M. and Daughaday, W.H. (1968). Growth hormone secretion during sleep. Journal of Clinical Investigation, [online] 47(9), pp.2079–2090. doi:10.1172/jci105893.
- Stickgold, R. (2005). Sleep-dependent memory consolidation. Nature, [online] 437(7063), pp.1272–1278. doi:10.1038/nature04286.
- Alvaro, P.K., Roberts, R.M. and Harris, J.K. (2013). A Systematic Review Assessing Bidirectionality between Sleep Disturbances, Anxiety, and Depression. Sleep, [online] 36(7), pp.1059–1068. doi:10.5665/sleep.2810.
- National Sleep Foundation. (2023). You searched for falling asleep – National Sleep Foundation. [online] Available at: https://www.thensf.org/?s=falling+asleep [Accessed 26 Jan. 2023].
- National Sleep Foundation. (2020). What Is Sleep Quality? – National Sleep Foundation. [online] Available at: https://www.thensf.org/what-is-sleep-quality/ [Accessed 26 Jan. 2023].
- Harding, E.C., Franks, N.P. and Wisden, W. (2019). The Temperature Dependence of Sleep. Frontiers in Neuroscience, [online] 13. doi:10.3389/fnins.2019.00336.
- Halpern, J., Cohen, M., Kennedy, G., Reece, J., Cahan, C. and Baharav, A. (n.d.). Yoga for Improving Sleep Quality and Quality of Life for Older Adults. [online] Available at: http://www.alternative-therapies.com/openaccess/ATHM_20_3_halpern_37_46.pdf.
- Tosini, G., Ferguson, I. and Tsubota, K. (2016). Effects of blue light on the circadian system and eye physiology. Molecular vision, [online] 22, pp.61–72. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734149/ [Accessed 26 Jan. 2023].
- Dawson, D. and Encel, N. (1993). Melatonin and sleep in humans. Journal of Pineal Research, [online] 15(1), pp.1–12. doi:10.1111/j.1600-079x.1993.tb00503.x.
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