6 Tips To Help You Fall Asleep Fast

Once you’ve nailed down a list of what may be keeping you up at night, you can begin nixing the disruptors as best you can while establishing a more restful bedtime routine. The most effective techniques to fall asleep fast will vary from person to person, but, in general, the fastest way to fall asleep is by practicing better sleep hygiene (behaviors that consciously promote good sleep). Try some of the below tips to help you drift off to sleep easier.

According to the National Sleep Foundation’s Bedroom Poll, 93% of people agreed that a comfortable mattress is one of the key elements for a good night’s sleep.⁵ So, if you want to fall asleep quickly, you’ll need to reassess your sleeping environment and make it as sleep-friendly as possible. You can do this by keeping your room dark, somewhat cool, and quiet, and choosing the right bedding and mattress for your needs. Other ideas include using a sleeping mask to help block out light, white noise machine, or earplugs to minimize noise disturbances. You can also try placing large pillows under your knees to increase comfort and reduce pressure on your back.

Signal to your body that it’s time to wind down with a regular bedtime routine. Rather than scrolling through social media or watching an action-filled TV show, try setting up a regular pattern of relaxing activities leading up to bedtime, such as mindfulness meditation, breathing exercises, enjoying a warm bath or shower, or engaging something called your ASMR (an “autonomous sensory meridian response” to soft stimuli, which elicits a tingly feeling from your head downward). Limiting screen time in order to avoid blue light exposure from your TV or smartphone—which can disrupt your body’s natural circadian rhythm—can also help set the scene for a smooth transition into slumberland.

Just like that late-afternoon cup of coffee, taking too many naps during the day may also disrupt your ability to fall asleep (though the elderly, shift workers, or those with narcolepsy may benefit from a short daytime doze). Since you only need a certain amount of sleep each night, taking naps can impact the amount of sleep you will need the following night—therefore decreasing the “sleep debt” (or “sleep deficit”) your body should be craving in the process. Additionally, expert recommendations on sleep hygiene generally recommend limiting naps to no more than 30 minutes in the afternoon only—never the evening—whenever possible.⁶

A consistent sleep schedule, meaning you wake up and go to bed at the same time each day, can go a long way when it comes to improving your sleep latency. If possible, try maintaining a regular nighttime routine and focus on turning those lights out consistently at the same time—even on weekends. When you wake up, try to avoid spending too much time in bed before beginning your day.

Regular exercise has many positive benefits on your overall wellness, including stress reduction and supporting a good night’s sleep. However, if you want to get the most sleep-promoting benefits out of exercise, it’s best to avoid working out in the evening. Since rigorous exercise gets your endorphins flowing, heart pumping, and stimulates your nervous system, it can make it more difficult to fall asleep afterwards. Be sure to give your body enough time between exercising and bedtime to fully wind down physically.

If you’re someone who restlessly stares at the clock and stresses over not being able to fall asleep, try not looking at the time and taking a moment to reset whenever needed. Many experts agree that if you can’t drift off after 20 minutes or so, it’s best to get out of bed and shift your focus for a bit. Try to avoid watching TV or browsing through your phone during this time—tempting as it might be. Simply sit quietly in the dark or engage in a calming activity, like reading a hardcopy book or listening to soft music, until you feel ready to return to bed. It’s best to keep your bed reserved strictly for sleep and intimate activities only.