9 sleep tips to fall asleep faster

Have you ever had a hard time falling asleep?  Although I typically fall asleep easily, there are times when I find myself caught in my thoughts and end up tossing and turning, sometimes for hours!  So, I did some research to find out how to fall asleep faster and wake up refreshed and ready to tackle the day.

Troubles falling asleep typically fall into two categories:  thoughts and beliefs that keep us awake, and behaviors that make it difficult to fall and stay asleep.  Fortunately, there are a number of things we can typically do to help with these problems and get a good night’s sleep and wake up feeling well rested.

Keep a sleep diary

Tracking your sleep can be an important part of learning about your sleep habits and discover what’s keeping you awake.  Keeping a sleep diary over a couple of weeks can be very useful in changing your sleep habits and may also be given to a sleep therapist or other professional to help diagnose medical conditions that may be contributing to sleep problems.   Using a sleep diary only takes a few minutes a day.  In it you will track things like the times you go to bed and wake up, how many times you woke during the night, if you took any sleep medicines (and how much), if you had any nightmares, how you felt when you awoke, and what your bedtime routine was.  The National Sleep Foundation has a great sleep diary you can download and use for free here.

Get some exercise every day

Research studies suggest that getting 30 minutes or more exercise three to four times a week can help you sleep longer and improve the quality of your sleep.  Exercise can stabilize mood and reduce stress or anxiety that may keep you awake.  Studies also suggest there is a link between the rise in core body temperature that happens when we exercise and sleep.  As the body cools down for several hours after the workout the brain may begin to prepare for sleep.  It’s important to time your workouts for several hours before bed-time – either in the morning or early afternoon-  because exercise also releases endorphins that may make it difficult to fall asleep. 

Make your room sleep worthy

Although there are some people that can sleep virtually anywhere at any time, most of us sleep easier when we are in a calm, comfortable place.  It’s important to make sure your room is comfortable, without too many distractions that may keep you awake.  Keep your room cool, typically around 65 degrees.  You may also find it useful to use a white noise machine to block street noise, noisy neighbors, or other night time sounds. 

Make your bed comfortable

Make sure your bed and pillows are comfortable.  If you wake up with a sore back or neck in the mornings it may be time to replace them.  Mattresses typically last about 8 or 10 years before the springs and padding may wear out.  You may also consider a mattress topper to increase comfort and a good mattress protector to keep away microscopic particles and dust mites.  Choose a pillow that fits your normal sleep position.  Comfortable sheets and a comforter will make your bed warm and cozy at night, helping you fall asleep faster.

Use your room only for sleep and sex

You should use your room and bed only for sleep and sex.  Doing so will signal your brain and body to associate your room and bed with these activities.  Avoid activities that activate your brain while lying in bed, like watching TV, reading, or browsing the web on your phone.   These will not only activate your brain but may also form strong associations that can keep you awake.  If you cannot sleep leave your bedroom and do something that is relaxing until you are ready to go to sleep.

Avoid alcohol and caffeine

Alcohol and caffeine can disrupt sleep.  Caffeine is a stimulant that can cause nervous system activation that makes it hard for you to fall asleep.  A large number of studies show that while alcohol may help some people fall asleep faster it can drastically reduce the quality of sleep.  Drinking before bed reduces rapid eye movement (REM) sleep which can make us feel less rested when we wake.  Not getting enough REM sleep has also been shown to impair cognitive functions such as concentration and memory, and has been associated with developing cardiovascular disease. 

Watch what you eat before bed

Try not to eat a heavy meal at least 2 to 3 hours before bed as doing so may disrupt your sleep as your body digests your food, and may also cause heartburn.  Some studies suggest eating a heavy meal before bed may result in gaining weight faster as your metabolism slows when you sleep.  That being said, other studies claim that going to bed hungry may also disrupt your sleep.  Having a small, healthy meal or snack before bed may relieve hunger, regulate blood sugar, and increase metabolism.  Also, healthy carbs like warm milk, fruits, or crackers may help you fall asleep as they cause an increase in the neurotransmitter serotonin in the brain, which plays a role in relaxation.

Establish a calming sleep routine  

Help your body and mind prepare for sleep by sticking to the same routine every night.  Your sleep routine should begin an hour or two before bed and include calming activities such as light reading, listening to calming music, meditation, or a warm bath.  Try to avoid things that activate the brain like watching TV, working, or using electronics. 

Speak to your doctor, or a therapist

If you are still having trouble sleeping it may be time to speak to your doctor or a sleep therapist to help figure out why, and how to help.  A sleep professional may ask you to keep a sleep diary, participate in a sleep study, or conduct other assessments to rule out medical and psychological conditions that may be keeping you awake.  He or she may also recommend therapy if there are mood or anxiety issues that are contributing.  A physician may also prescribe medications to help you sleep better.