Introduction to Better Sleep
Without any sleep issues, most people fall asleep within 10 to 20 minutes. But if it takes you 45 minutes to fall asleep, that’s OK, too. Everyone has a different circadian rhythm (or internal clock), helping our bodies decide when it’s time to rest. If you’ve got a lot on your plate and are feeling exhausted, you might be hoping to fall asleep as fast as possible so you can get all the ZZZs you need.
Tips for Falling Asleep Faster
Behavioral sleep medicine expert Michelle Drerup, PsyD, DBSM, shares advice on how to make yourself fall asleep fast, and when you should consider seeing a healthcare provider if sleep just isn’t coming. No matter how fast you fall asleep, the quality of your sleep is most important — that’s what’s going to directly affect your overall health and well-being. And in order to get better sleep, you need to set up the right sleep environment, clear your mind, be consistent and be intentional about your daytime activities.
Listening to Your Body
If you think about someone who sleeps well, they probably don’t think about sleep at all. They listen to their body, and when they feel sleepy, that’s when they go to bed. They don’t have rules about sleeping or any real thoughts about sleep. To them, it’s just what they do. If you’re having difficulty sleeping, you might feel anxious about, and then dread, going to bed. In the end, that won’t get you to sleep any faster. The harder you try to sleep, the less successful you’re going to be. In a sense, letting go and trying to get back to what your body naturally wants to do — sleep — is best.
Staying Consistent
Keeping a regular sleep schedule, even on weekends when you might not have to wake up early, is a good way to make sure you fall asleep in a more timely fashion. Changing your routine and lacking a schedule can exacerbate sleep issues. So, try waking up and going to bed at the same time every day. The more your body gets used to this routine, the easier it will be to fall asleep during those set hours.
Being Mindful of Screen Time
Laptops, tablets, TVs, mobile phones: All of these can keep you awake, especially if the content you’re viewing amps up your energy or interest. It’s really about what you’re doing on those devices. Anything that’s activating our brain as we’re trying to wind down can keep us going. Putting your devices away a half hour or so before bedtime can help some fall asleep faster. But if you can’t give up your late-night scrolling habit, try tuning in to calming content to get you there sooner. We can use our devices to actually promote sleep by listening to something that’s relaxing or doing something that takes our mind off other things.
Reducing Stress and Anxiety
Stress and anxiety are major causes for having difficulty falling asleep. After all, how many times have you snuggled up into bed, only to lie awake for hours with your brain racing? Using relaxation techniques and/or meditation may be a good solution to help you wind down. Different types of relaxation, such as progressive muscle relaxation and guided imagery, bring about a relaxed state of mind that is more conducive to falling asleep fast. We’re trying to bring on the relaxation response, which is the opposite of the stress response. For some, playing a steady soundtrack of noise is enough to get them to relax. This can be as simple as an air conditioner or a fan, or an app or machine that offers noise options. White noise (or another color, like pink noise) is common. Nature sounds may be helpful, too.
Watching What You Eat
You are what you eat — and what you eat can affect how fast you fall asleep, as well as the quality and quantity of your sleep. For example, spicy foods can cause heartburn when you lie down. Caffeine is also notorious for keeping you awake. And while you might associate alcohol with falling asleep more quickly, its overall impact can actually be harmful. When alcohol wears off, it can wake people up in the more restorative stages of sleep. It can also worsen sleep apnea symptoms, and increase your risk for sleepwalking, sleeptalking and nightmares. In general, leave spicy foods and caffeine for early in the afternoon instead of the hour or two before bedtime, and focus on an overall nutritious diet throughout the day. Eating a diet that’s high in sugar, saturated fat and processed carbohydrates can disrupt your sleep. Eating more plants, fiber and foods rich in unsaturated fats seems to have the opposite effect.
Avoiding Naps
If you don’t get enough sleep one night, your natural inclination may be to try and make up that deficit the next day. But that’s not always the best move. We might say, ‘If I had a bad night, I’m going to take a nap. I’m going to have more caffeine.’ The things we do to compensate oftentimes exacerbate and make sleep worse again the following night.
Making Time for Exercise
Don’t exercise right before bed. Physical activity in the evenings can give you an increase in energy and keep you up longer. But making time for exercise in the morning or during the day can give you a natural pick-me-up and help you fall asleep more easily at night. Regular physical activity tends to improve sleep by regulating circadian rhythms, increasing sleep drive and helping you better manage stress and anxiety. Exercise may help you sleep more soundly, but limiting intense workouts too close to bedtime is key, as it can raise core body temperature and delay your ability to fall asleep.
Trying Melatonin
Melatonin is an over-the-counter supplement that can partially help manage your body’s sleep-wake cycle. While some people turn to this as a quick-acting option to help them fall asleep, Dr. Drerup cautions anyone interested in using it unless they’ve had a full evaluation of their sleep difficulties. Melatonin works best if you’re a night owl and have a delayed circadian rhythm. But there could be other causes for your inability to fall asleep or stay asleep, and we should evaluate what’s happening before we turn to supplements as a solution.
Trying the Military Sleep Method
Some claim the military sleep method helps soothe your brain and body so you can fall asleep fast. The theory is that you can fall asleep within two minutes by focusing on a combination of muscle relaxation, breathing techniques and visualization. But there’s no scientific evidence that this method actually works. Relaxation techniques might help your body calm down so you can be better prepared to fall asleep, but you want to be careful about putting too high an expectation on how fast you fall asleep because it could backfire. Falling asleep should come naturally to you. If you’re struggling or feel like you have to force yourself to fall asleep, these are things that need closer examination.
Maximizing Your Sleep Environment
It can help to create a cozy, relaxing environment for sleep. Decluttering and keeping your sleeping space clean can help reduce stress and promote a calmer, Zen-like state. Keeping your room dark and the temperature cooler can also help promote sleepiness. Ideally, you want little to no light in your bedroom (which is another reason Dr. Drerup suggests putting your phone away). Investing in comfortable bedding can make your space more relaxing and inviting for slumber, too.
When to Get Help
It can be natural to need a little bit of time to fall asleep. But if you are having trouble falling asleep on a regular basis, it’s worth scheduling an appointment with a sleep medicine specialist. They can help you figure out what’s causing your sleep issues and how best to treat them, especially if you tried the above strategies and are still having trouble. It could be chronic insomnia, when you have difficulty falling asleep at least three times a week and it’s causing daytime impairment. Cognitive behavioral therapy for insomnia (CBT-I) is a first-line treatment. It tends to have much better long-term outcomes than using a sleep aid or a sleep medication. Although it’s not a long-term treatment, healthcare providers might follow someone for four to six sessions before they see progress in their sleep behaviors. So, the earlier you bring these issues to a healthcare provider, the faster they can help you fall asleep and get the ZZZs you need.
Conclusion
In conclusion, falling asleep fast is not just about the amount of time it takes to fall asleep, but also about the quality of your sleep. By following the tips outlined above, such as listening to your body, staying consistent, being mindful of screen time, reducing stress and anxiety, watching what you eat, avoiding naps, making time for exercise, trying melatonin, trying the military sleep method, and maximizing your sleep environment, you can improve the quality of your sleep and wake up feeling rested and refreshed. If you continue to struggle with sleep, don’t hesitate to seek help from a healthcare provider. They can help you identify the underlying causes of your sleep issues and develop a personalized plan to help you get the sleep you need. By prioritizing sleep and making it a priority, you can improve your overall health and well-being, and wake up feeling ready to take on the day.