13 Natural Ways to Fall Asleep Quickly

How long does it take you to fall asleep? The average time is about 10 to 20 minutes. If you fall asleep much faster, you may be sleep deprived. If you take much longer, you may find it difficult to get the recommended 7 to 8 hours of slumber.

The scientific name for trouble falling asleep is sleep onset latency, and it affects the efficiency of your sleep. Falling asleep on schedule helps you to enjoy adequate amounts of the later stages of deep sleep. Otherwise, your sleep may be less refreshing as well as too brief.

Your specific remedy may depend on what’s keeping you up at night. Experiment with these natural methods for falling asleep faster.

Changing Your Lifestyle

Your daily habits can have a big impact on what you experience at night. Adjusting your lifestyle could shorten sleep onset latency.

These strategies make it easier to fall asleep quickly:

1. Synchronize your schedule. Go to bed and wake up at regular times, even on weekends and holidays. You’ll be training your body and mind to develop a rhythm for when to become drowsy.

2. Eat light. Avoid eating foods high in calories or heavy on spices late in the day. If you want to snack, enjoy a piece of fruit or a warm glass of milk.

3. Use relaxation exercises. Deep breathing and progressive muscle relaxation are two popular methods for hastening sleep. It also helps to manage stress during the day and visualize pleasant images at bedtime.

4. Work out. Along with many other benefits, an active lifestyle enhances sleep. Aim for at least 150 minutes of moderate aerobic exercise each week.

5. Forget the clock. Worrying about falling asleep can keep you awake longer. Resist the urge to keep checking what time it is.

6. Leave the room. If you’re unable to relax, you may want to get out of bed. Go to another room and do something boring.

7. Limit alcohol and caffeine. Cut back on cocktails and coffee, especially in the later hours. Alcohol will interfere with the quality of your sleep. Coffee after about 2 pm may keep you alert hours later.

8. Keep a journal. Sleep issues can have many different causes. Recording your habits in a journal could enable you to spot patterns and help you talk with your doctor if you need to explore medical reasons.

Changing Your Surroundings

Your environment can work for you or against you. A few simple changes could make your nights more restful and your days more productive.

Try these techniques:

1. Block out noise. Keep your bedroom quiet. Turn on a fan or a pink noise recording to block out loud neighbors and car alarms.

2. Dim the lights. Darkness prepares your brain for sleep. Hang heavy curtains in your bedroom or wear a sleep mask. On the other hand, morning light will help you wake up and feel drowsy later in the day.

3. Adjust your temperature. Setting your bedroom thermostat to 60 to 67 degrees overnight is optimum for most adults. You may also feel sleepier after a warm bath or shower as your body cools down.

4. Turn off your devices. Set a curfew on watching TV and browsing online. Shutting off electronic devices at least two hours before bed will minimize your exposure to bright screens and excess stimulation.

5. Check your bedding. How old is your mattress? Visit a sleep store for the latest in memory foam mattresses, weighted blankets, and other products that might work for you.

Falling asleep quicker can increase the quantity and quality of your sleep. Try natural home remedies for reducing the time you spend tossing and turning and talk with your doctor if you need more assistance.

How to Create a Sleep Routine that Works for You

Struggling to get a good night’s sleep? You’re not alone. Insomnia is one of the most common conditions in the western world.

So, what can you do about it?

Everyone has their own solution. Some people swear by certain teas made with chamomile and lavender, while others use natural supplements like melatonin. However, one of the easiest ways to get a good night’s sleep is to just change your routine.

Your body and brain naturally work better when following a routine. Creating a sleep schedule is an essential part of good sleep hygiene, and it could allow you to get better sleep long-term.

Let’s see how you can create the right routine for you.

Choose Your Times

The first step in setting up a solid sleep schedule is deciding when you want to fall asleep and when you want to wake up each day. Generally, the recommended amount of sleep you should get each night falls somewhere between 6 and 8 hours.

To figure out your best times, it usually works well to start from when you want to wake up and work backwards to see when you should fall asleep.

Choosing a set time to go to bed can be difficult when you’re first getting started, but it’s an excellent way to get your body into the habit of relaxing at a certain time every day. Even if you can’t fall asleep, go to bed according to your schedule each night.

Unfortunately, following a routine does mean that you will also get up at the same time every day – even on weekends and days off. No sleeping in!

Avoid Disruptions

Now that you know your sleeping times, it’s important to remove anything from your schedule that might disrupt that pattern. For instance, it’s not a good idea to drink a cup of coffee at 9pm if you’re planning to go to sleep at 10pm.

Remove anything from your routine that might cause you to stay awake longer than you expected.

This includes ensuring that you don’t rely too heavily on naps. While the occasional twenty-minute nap can be a good way to refresh, the reality is that these sleeping sessions make it harder to fall asleep later.

If you notice that you’re still tired after following your schedule for a while, try going to bed a little earlier. You can adjust your schedule a small amount at a time until you feel great.

Craft a Pre-Bed Routine

Being able to fall asleep at your scheduled time each night isn’t just about deciding on a good sleeping time and removing naps from your schedule. It can also help to do a few things each night that relax you in time for sleep.

There’s no one-size-fits-all strategy for creating a pre-bed routine. Generally, you should avoid things like alcohol and electronics, which can harm your sleep quality and make it tougher for you to get the restful night you need.

Your pre-bed pattern should be all about relaxation.

Maybe you could make yourself a cup of relaxing lavender tea and have a hot bath before you go to bed. During this time, you can disconnect from all devices and even try a few other relaxation strategies to bring your mind into a state that supports sleep.

Follow the same routine each night, and eventually, your brain will begin recognizing the things you do as signs that it’s time to fall asleep.

Know How to Deal with Problems

Finally, creating a sleep routine is great for your body and mind in the long-term, but it takes a lot of time and dedication for everything to fall into place.

Ultimately, you’re going to have a few difficult nights and problematic experiences when you’re first implementing your routine, so don’t expect to fall asleep straight away every night.

If you can’t fall asleep, get up and do something relaxing for a bit in a low light. This will help to avoid creating a feeling of frustration in your mind whenever you go to bed.

If your routine of choice doesn’t seem to be helping you relax, after a couple of weeks, try something new.

Experiment with a sleep diary so you can track your sleeping habits and find out what works best.

The key to proper sleep hygiene is commitment and persistence.

If you continue working on your sleeping schedule, and you feel like you’re not seeing any improvements, you may want to speak to a doctor.

A professional can conduct a sleep study to determine whether there are any underlying issues that are keeping you from sleeping.

Creating a sleep routine that works for you can enhance your life in many ways. Your productivity, physical health, mental health, metabolism, energy levels, and even relationships can all benefit when you’re regularly getting a good night’s sleep.

Learn more about your health online when you read the rest of our information here about: Daily Sleep Requirements guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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