How to Fall Asleep Fast
When thoughts, worries and ideas whirl around your head at night, it can feel impossible to fall asleep at all, let alone quickly. Yet it is possible to fall asleep fast, it just takes a few changes to your daily habits. Try the following techniques to encourage faster sleeping in your life.
Method One of Two:
Making Immediate Changes

Besides the bright light from the screens, social media outlets (like on your phone and computer) can cause stress and raise anxiety levels. Say no to Facebook, Twitter, Tumblr, Instagram, Email, Texting, and any other social media outlet you participate in at least an hour before sleeping.[1]
Daytime Sleep Enhancers
2) Exercise during the day – We all know exercise improves our health, but it also improves our sleep by reducing stress. The caveat, don’t exercise within 3 hours before bedtime. The adrenaline will keep you awake.
Limit beverages that interfere – We all know that caffeine makes it difficult to fall asleep, but we may not be aware that alcohol interferes as well, as does drinking too much water right before bedtime.
Avoid naps – Try not to nap if you possibly can. Sleeping during the day makes it difficult to fall sleep at night. If you absolutely must, limit naps to a power nap of 20 minutes.
Evening Sleep Helpers
Food is a factor – Have a light dinner. Heavy meals may be difficult to digest and indigestion may make it difficult to fall asleep. But don’t go to bed hungry. Hunger keeps you awake. Eat a light snack shortly before bedtime.
Turn off the TV and computer. – This kind of stimulation tells the brain to be alert when it’s supposed to be winding down and has been proven to reduce sleep quality.
Prep the Bedroom Atmosphere
Remove the electronics – Shut off the TV and remove computers and other electronic devices from your bedroom. They tempt you to engage in non-restful activities and keep you awake. The bedroom is for sleep, not work and surfing the internet.
Keep cool – You fall asleep faster and sleep better if the bedroom is cooler. A lower room temperature lowers core body temp, and helps you go to sleep. The ideal temperature for sleep is 65 degrees.
Dim the lights – Light, even a small amount interferes with sleep hormones and stimulates the brain. Wear an eye mask if necessary or turn the alarm clock around.
Turn it down – Eliminate noise, or alternatively if you find noise soothing or need to block noise you can’t control, choose calming sounds such white noise or ocean sounds. Wearing earplugs can also help block unwanted noise.
Aromatherapy – Aromatherapy sooths the body and have a calming effect. There are many scents available that can help you to relax and prepare for sleep, vanilla, lavender, marjoram, sandalwood are just a few examples. Use on your pillow, in the air or in the bath.
The Fall Asleep Fast Bedtime Routine
Same time every day – Start your bedtime routine at the same time each day and maintain a regular sleep time. It helps condition your body to fall asleep faster by creating a sleep habit and setting your circadian rhythm.
Try a bath – Take a warm bath before bedtime. It can help you relax and raising the body temperature, then cooling it in a low temperature room helps you to fall asleep faster.
Soothing beverage – Herbal tea or a glass of milk also relax the body and help you wind down.
Read – Read an entertaining or boring book. It helps to get your mind of worries and your to-do list. Stay away from stimulating or self-help books though; they rev up your brain.
Relax your body – try yoga or gentle stretching. Do progressive relaxation; tighten each muscle for a count of ten and then release. It will relax your body and minimize muscle aches and pains.
Relax your mind – Journal to let go of worry and busy thoughts. Try visualizing soothing images such clouds or a peaceful place; a garden or field or beach, whatever soothes you. It helps quiet the mind and release anxious thoughts.
Quality bedding – Get a comfortable, supportive mattress. It’s worth the investment, as you spend one third of your life in bed. Use comfortable soft sheets and comforter. Smooth, quality bedding helps sooth and relax your body to fall asleep faster.
Comfortable clothing – Wear loose, light, cool pajamas. Cotton works best as it minimizes nighttime seating. Alternatively, sleep without pajamas if it makes you more comfortable. Binding or hot PJs make for restless and uncomfortable sleep.
Watch your posture – Sleep position matters. Find a comfortable sleep position that supports good sleep posture. Make sure every part of your body is comfortable. Buy a good quality pillow that supports your neck and properly aligns your body. Side positions are usually better, but if back works for you that’s fins. Lie in the same position every night, so your body becomes accustomed to falling asleep in the same way.
Final Word
Falling asleep fast requires a bit of preparation, following a regular routine and paying attention to sleep comfort. However, these sleep details can make the difference between falling asleep faster and getting a restful night’s sleep or staring at the ceiling tiles.
When thoughts, worries and ideas whirl around your head at night, it can feel impossible to fall asleep at all, let alone quickly. Yet it is possible to fall asleep fast, it just takes a few changes to your daily habits. Try the following techniques to encourage faster sleeping in your life.
Method One of Two:
Making Immediate Changes

1) Turn off all electronics. To fall asleep, your body increases levels of hormones which induce sleepiness as it gets darker outside. This makes you tired and ready to crawl into bed shortly after it has gotten completely dark. If you are on your laptop, cell phone, tablet, or watching TV, and video games, you are inhibiting the creation of these hormones. They keep you vigil. Remove all electronics with bright screens at least an hour before bed so it will be easier for your body to get tired.
Some studies show that people who play video and computer games more than seven hours a week sleep more poorly than those who don’t. If you fit that criteria and have chronic poor sleep, try cutting down on your gaming time.Besides the bright light from the screens, social media outlets (like on your phone and computer) can cause stress and raise anxiety levels. Say no to Facebook, Twitter, Tumblr, Instagram, Email, Texting, and any other social media outlet you participate in at least an hour before sleeping.[1]
Daytime Sleep Enhancers
2) Exercise during the day – We all know exercise improves our health, but it also improves our sleep by reducing stress. The caveat, don’t exercise within 3 hours before bedtime. The adrenaline will keep you awake.
Limit beverages that interfere – We all know that caffeine makes it difficult to fall asleep, but we may not be aware that alcohol interferes as well, as does drinking too much water right before bedtime.
Avoid naps – Try not to nap if you possibly can. Sleeping during the day makes it difficult to fall sleep at night. If you absolutely must, limit naps to a power nap of 20 minutes.
Evening Sleep Helpers
Food is a factor – Have a light dinner. Heavy meals may be difficult to digest and indigestion may make it difficult to fall asleep. But don’t go to bed hungry. Hunger keeps you awake. Eat a light snack shortly before bedtime.
Turn off the TV and computer. – This kind of stimulation tells the brain to be alert when it’s supposed to be winding down and has been proven to reduce sleep quality.
Prep the Bedroom Atmosphere
Remove the electronics – Shut off the TV and remove computers and other electronic devices from your bedroom. They tempt you to engage in non-restful activities and keep you awake. The bedroom is for sleep, not work and surfing the internet.
Keep cool – You fall asleep faster and sleep better if the bedroom is cooler. A lower room temperature lowers core body temp, and helps you go to sleep. The ideal temperature for sleep is 65 degrees.
Dim the lights – Light, even a small amount interferes with sleep hormones and stimulates the brain. Wear an eye mask if necessary or turn the alarm clock around.
Turn it down – Eliminate noise, or alternatively if you find noise soothing or need to block noise you can’t control, choose calming sounds such white noise or ocean sounds. Wearing earplugs can also help block unwanted noise.
Aromatherapy – Aromatherapy sooths the body and have a calming effect. There are many scents available that can help you to relax and prepare for sleep, vanilla, lavender, marjoram, sandalwood are just a few examples. Use on your pillow, in the air or in the bath.
The Fall Asleep Fast Bedtime Routine
Same time every day – Start your bedtime routine at the same time each day and maintain a regular sleep time. It helps condition your body to fall asleep faster by creating a sleep habit and setting your circadian rhythm.
Try a bath – Take a warm bath before bedtime. It can help you relax and raising the body temperature, then cooling it in a low temperature room helps you to fall asleep faster.
Soothing beverage – Herbal tea or a glass of milk also relax the body and help you wind down.
Read – Read an entertaining or boring book. It helps to get your mind of worries and your to-do list. Stay away from stimulating or self-help books though; they rev up your brain.
Relax your body – try yoga or gentle stretching. Do progressive relaxation; tighten each muscle for a count of ten and then release. It will relax your body and minimize muscle aches and pains.
Relax your mind – Journal to let go of worry and busy thoughts. Try visualizing soothing images such clouds or a peaceful place; a garden or field or beach, whatever soothes you. It helps quiet the mind and release anxious thoughts.
Quality bedding – Get a comfortable, supportive mattress. It’s worth the investment, as you spend one third of your life in bed. Use comfortable soft sheets and comforter. Smooth, quality bedding helps sooth and relax your body to fall asleep faster.
Comfortable clothing – Wear loose, light, cool pajamas. Cotton works best as it minimizes nighttime seating. Alternatively, sleep without pajamas if it makes you more comfortable. Binding or hot PJs make for restless and uncomfortable sleep.
Watch your posture – Sleep position matters. Find a comfortable sleep position that supports good sleep posture. Make sure every part of your body is comfortable. Buy a good quality pillow that supports your neck and properly aligns your body. Side positions are usually better, but if back works for you that’s fins. Lie in the same position every night, so your body becomes accustomed to falling asleep in the same way.
Final Word
Falling asleep fast requires a bit of preparation, following a regular routine and paying attention to sleep comfort. However, these sleep details can make the difference between falling asleep faster and getting a restful night’s sleep or staring at the ceiling tiles.
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