5 Proven Ways To Fall Asleep Faster

Has it ever happened to you that you went to bed early and yet couldn't fall asleep? You most likely tossed and turned for hours and just couldn't get yourself to doze off. I know this can be quite frustrating. You start counting down the hours to when you have to wake up, and that can create even more anxiety. But perhaps the most serious aspect to this is what a lack of sleep can do to your physical, mental, and emotional states.

It is a well-known fact that lack of proper sleep can have a whole host of detrimental effects on your health. And if you don't fall asleep quickly, you are bound to get less sleep than you need. So, this raises the question. How do you fall asleep faster? To answer that question, let's turn to science. Below, I talk about five scientifically proven ways that can help you.

1 | Lower The Temperature

This is something that you may already know by experience. It is much easier to sleep in a colder room than a hot one. The reason for this is that your body naturally lowers its temperature when you are sleeping. So, sleeping in a relatively cold room lowers your body temperature and signals to the brain that it is time to sleep. Therefore, researchers suggest that the optimal temperature to induce sleep is 60 to 67 degrees Fahrenheit.

Another way you can lower your body temperature quicker is by taking a warm shower. I know this might sound counterintuitive, but it works. What happens is, once you take a warm shower, it is normal for your body to cool down (to come back to the normal temperature). The brain takes this cooling down as a signal to initiate the sleep process, leading to a sleepy state.

2 | Have A Fixed Schedule

We, humans, are creatures of habit. We like to follow the same routine over and over again until something forces us to change that. So, it only makes sense to have a fixed sleeping schedule. This means that you should go to bed every night at the exact same time. You should also wake up at the same time every morning (even on weekends).

This helps you be in sync with your body's natural circadian rhythm. If you didn't already know, the circadian rhythm is the body's internal clock that regulates several important functions. The sleep-wake cycle is one of these functions. When you have a fixed sleep schedule, your body adjusts accordingly, making it much easier for you to fall asleep when you wind down for the day.

3 | Shut Off Electronics Before Sleep

Electronics have become an integral part of life today. So much so that the first and last thing you probably do every day is looking at your smartphone. The thing is, these electronic devices emit blue light that can make our circadian rhythm go out of whack. Many studies show that the blue light from screens can suppress the melatonin levels in our bodies. Melatonin is a hormone that regulates the sleep-wake cycle.

Therefore, it is a good idea to shut off your electronic devices at least half an hour before you go to bed. If you can do it much earlier, that is even better. It will decrease the impact on your melatonin levels, and you will be able to sleep much faster.

4 | Practice Yoga And Meditation

Stress is one of the biggest reasons why people aren't able to sleep quickly. I don't need to tell you how sometimes, stress can keep you up the whole night! This is probably why a serious chunk of the world population is sleep-deprived today. Modern life is just too stressful! Therefore, you need to find ways that can combat stress and help you sleep well. This is where yoga and meditation come in.

In yoga, one needs to do several breathing exercises that promote the release of stress. The body movements in different asanas also help in the reduction of tension throughout the body. This has a positive holistic impact on your overall health. Then comes meditation. This is an ancient practice that has proved to be a god-sent for many of our ailments. It helps relieve stress and anxiety and gets the mind to a stage where it is easier for it to fall asleep. So, if you want to fall asleep faster, it is a good idea to meditate just before going to bed.

5 | Avoid Long Naps During The Day

Has it ever happened to you where you took a nap during the day and had trouble falling asleep at night? Yeah, we have all experienced this. It is normal for people to take naps when they feel groggy or want to catch up on some sleep. And while they can help you feel refreshed, if you go overboard, they might affect your nighttime sleep. Studies have shown that longer naps (more than 2 hours) can lead to poor sleep quality.

So, you should avoid naps at all during the day. If you feel like you have to, then limit it to less than an hour. Also, make sure you don't sleep after 6 p.m. This can confuse your circadian rhythm, and it will be difficult for you to fall asleep at night.

To Wrap Up

Getting a good night's sleep is absolutely necessary if you want to perform at your optimal level. It is also necessary for your long term health and well-being. And all of that begins with the ability to fall asleep faster. There are a handful of science-backed ways you can achieve this. All you need is a little bit of commitment and practice.

Want more easy and fast strategies to optimize your sleep? Check out my book notes on Why We Sleep by Matthew Walker, PhD.

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