How to sleep fast

How to Fall Asleep Fast and Have a Restful Sleep (The Definitive Guide)

A creative strategist, consultant and writer who specializes in cultivating human potential for happiness, health and fulfillment. Read full profile

There are a few lucky people out there who have no trouble falling asleep at night. The minute their head hits the pillow, they’re out. The rest of us lie in bed staring at the ceiling, tossing and turning, waiting for the mercy of blessed sleep to come.

Lack of sufficient and good quality sleep takes a toll on nearly every aspect of our lives, everything from health, to mood, to safety, to job performance. But with a bit of knowledge, a bit of planning, everyone can learn how to fall asleep fast.

In this article, you will learn everything you need to do since morning in order to fall asleep faster at night:

Table of Contents

What to prepare during daytime

1. Wake up at the same time every day (don’t wake up later on weekends)

Your body follows a circadian rhythm, [1] which sets you up to do the same sorts of activities at the same time every day.

Having a waking time that doesn’t change helps your body establish a pattern. Your body prepares to wake up 1-2 hours before you rise, and if it doesn’t know when you should wake up, you’ll have poor quality sleep.

2. Eat breakfast

When you first wake up, your body has been fasting since the night before. When it comes to food, our brains and bodies share many characteristics with early hominids. Eating breakfast tells our inner cave person that our basic needs for survival are being met. [2]

To make your day more energetic, eat healthy breakfast. Here’s a list of simple and tasty ideas for you: 31 Healthy Breakfast Recipes That Will Super Boost Your Energy

3. Don’t press the snooze button

Even though silencing your alarm for a few minutes can make you feel like you have some control over your day, hitting the snooze button can leave you feeling more tired than if you had just gotten up. [3]

When your alarm jolts you from your sleep and you commit to having 5 to 10 minutes of less-restful snooze-button sleep, you start your day off feeling sluggish.

4. Expose yourself to sunlight

The sun gets a lot of bad press, but we need to be exposed to few minutes of natural light every day. [4]

Thirty to sixty minutes of natural outdoor light can help our bodies create a sleep schedule. This is critical for us since our bodies may be inundated with confusing signals from artificial light. Enjoying the sun’s rays in moderation is like hitting the reset button for us.

5. Have enough protein and reach for complex carbs

Eating simple sugars (like those found in candy bars and processed foods) may give you a temporary energy boost, but the inevitable crash isn’t worth the momentary relief. Find out how sugar affects your performance in this article: 5 Ways Sugar Affects Your Mental Performance

Complex carbohydrates and proteins take longer to digest. [5] Unlike simple carbohydrates, which cause your blood sugar to spike, complex carbs and protein contribute to stable blood sugar. You’ll be less likely to feel sleepy in the afternoon, which means you’ll be less likely to take a long afternoon nap or consume too much caffeine, both of which have a negative impact on your sleep.

I know carbs can be addictive, but here’s how you can deal with it: Are Carbs More Addictive Than Cocaine? (And How to Get Good Carbs)

6. Don’t eat too little or too much

You know that it is miserable to go to bed with your stomach growling, but eating too much can also make it difficult to get a good night’s sleep.

Many people eat too little throughout the day and gorge on a big meal at dinner time. [6] Your digestive system has to work harder when you do this, which can lead to a restless night of discomfort and indigestion.

7. Avoid naps

Try not to nap if you possibly can. Sleeping during the day makes it difficult to fall sleep at night.

If you absolutely must, limit naps to a power nap of 20 minutes.

8. Limit beverages that interfere

We all know that caffeine makes it difficult to fall asleep, but we may not be aware that alcohol interferes as well, as does drinking too much water right before bedtime.

9. Exercise during the day

Exercise improves our health and also improves our sleep by reducing stress.

The caveat: don’t exercise within 3 hours before bedtime. The adrenaline will keep you awake. Check out the tips to get yourself moving here.

What to do in the evening

10. Mind what you eat.

Have a light dinner. Heavy meals may be difficult to digest and indigestion may make it difficult to fall asleep, but don’t go to bed hungry.

Hunger keeps you awake. Eat a light snack shortly before bedtime. Snacks like bananas, Greek yogurt and hummus will help you sleep better.

11. Turn off the TV and computer.

This kind of stimulation tells the brain to be alert when it’s supposed to be winding down and has been proven to reduce sleep quality.

How to prepare your bedroom atmosphere

12. Don’t make yourself able to see and check the clock

Feeling that you’re running out of time to get enough sleep fuels insomnia. Turn the clock away from you, and refrain from checking the time on your phone or watch after you’ve set your alarm.

The lights from electronic devices including your alarm clock can hinder melatonin production, a hormone which helps you fall asleep and feel rested.

13. Keep the alarm clock out of sight yet within reach

Just because you have the alarm clock out of sight doesn’t mean you need to banish it to some far off corner of your bedroom.

Place your clock within easy reach so that you don’t have to deal with the pressure chasing down a screeching alarm on the other side of the room first thing in the morning.

14. Don’t consume chocolate or ice cream

Most of us know better than to drink a soda or coffee before bed, but ice cream and chocolate are hidden sources of caffeine.

Darker chocolate, which is healthier for you, has a higher amount of caffeine than milk chocolate.

Coffee-flavored and chocolate ice cream also contain sleep-disrupting caffeine.

15. Remove the electronics

Make your bedroom a no-gadget-zone. Shut off the TV and remove computers and other electronic devices from your bedroom. They tempt you to engage in non-restful activities and keep you awake.

The bedroom is for sleep, not work and surfing the internet.

16. Keep the room cool

You fall asleep faster and sleep better if the bedroom is cooler. A lower room temperature lowers core body temperature, and helps you go to sleep. The ideal temperature for sleep is 65 degrees.

Find out more about what you can do to keep yourself at an optimal temperature for sleep here: How to Keep Your Body Temperature Low to Sleep Better

17. Sleep with a weighted blanket

A weighted blanket molds to your body like a warm hug. The pressure helps relax the nervous system and promotes deep, restful sleep. Typically the weight in the blanket is 15 to 30 pounds for adults.

18. Do quality bedding

Get a comfortable and supportive mattress. It’s worth the investment as you spend one-third of your life in bed.

Use comfortable soft sheets and comforter. Smooth, clean and quality bedding helps sooth and relax your body to fall asleep faster.

Here’s a simple infographic to help you find the mattress you need:

19. Dim the lights

Light, even a small amount interferes with sleep hormones and stimulates the brain.

Wear an eye mask if necessary or turn the alarm clock around.

20. Turn it down

Eliminate noise, or alternatively if you find noise soothing or need to block noise you can’t control, choose calming sounds such as white noise or ocean sounds.

Try not to use your phone or computer to play those sounds though, you may be tempted to use the devices!

Wearing earplugs can also help block unwanted noise.

21. Try aromatherapy

Aromatherapy soothes the body and has a calming effect. There are many scents available that can help you to relax and prepare for sleep. Vanilla, lavender, marjoram, sandalwood are just a few examples. Use these on your pillow, in the air, or in the bath.

The fall-asleep-fast bedtime routine

22. Sleep and wake up at the same time every day

Start your bedtime routine at the same time each day and maintain a regular sleep time. It helps condition your body to fall asleep faster by creating a sleep habit and setting your circadian rhythm.

23. Try a warm bath

A warm bath can help you relax by raising your body temperature. When you get out of the bath, you’ll cool yourself in a low temperature room, which helps you fall asleep faster.

24. Drink a soothing beverage

Herbal tea or a glass of milk also relax the body and help you wind down.

25. Read anything that’s not thought-provoking

Read an entertaining or boring book. It helps to get your mind of worries and your to-do list.

Stay away from stimulating or self-help books though; they rev up your brain.

26. Stretch and relax your body

Try yoga or gentle stretching. Do progressive relaxation; tighten each muscle for a count of ten and then release. It will relax your body and minimize muscle aches and pains.

Watch this video and learn some simple stretching for better sleep:

27. Write out your thoughts

Write out your thoughts or try doodling. This will help to let go of your worries and busy thoughts.

28. Wear comfortable clothing

Wear loose, light and cool pajamas. Cotton works best as it minimizes nighttime sweating. Alternatively, sleep without pajamas if it makes you more comfortable. Sleeping naked actually brings you more benefits than you thought.

Binding or hot PJs make for restless and uncomfortable sleep.

29. Watch your posture

Sleep position matters too. Find a comfortable sleep position that supports good sleep posture. Make sure every part of your body is comfortable.

Buy a good quality pillow that supports your neck and properly aligns your body.

Side positions are usually better, especially on your left side. But if back works for you that’s fine. Lie in the same position every night, so your body becomes accustomed to falling asleep in the same way.

Here’s a recommendation for which sleeping position is the best:

Stick to habits that help you sleep better

Falling asleep fast requires a bit of preparation, following a regular routine and paying attention to sleep comfort.

If you’re looking for tips to build a night routine, don’t miss this article: The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

All these sleep tips can help you make a difference and help you to sleep fast and get a restful night’s sleep.

How to Fall Asleep Fast (in Five Minutes or Less)

Dr. Jade Wu, PhD, DBSM

Dr. Jade Wu, Ph.D. is a licensed clinical psychologist specializing in behavioral sleep medicine. She completed her Ph.D. at Boston University, and finished her medical psychology residency and clinical fellowship at Duke University School of Medicine.

By Rosie Osmun Certified Sleep Coach

Learning how to fall asleep fast sounds difficult, right? Try these strategies — all you need is your mind and your smartphone. Some nights falling asleep quickly doesn’t come easy,…

Learning how to fall asleep fast sounds difficult, right? Try these strategies — all you need is your mind and your smartphone.

Some nights falling asleep quickly doesn’t come easy, and tossing, turning and thinking about not sleeping only makes it worse. You probably know the basic ideas like reading a book and turning off your electronics, but when those don’t work what can you do?

Plus free shipping

Turns out, there are some unconventional tactics that sleep experts have stumbled upon that rely on your own biology and psychology to induce relaxation.

Here are a few creative but simple strategies you can try practically anywhere to snooze faster and sleep better tonight. Of course, these don’t replace medical advice from your doctor, and you should still consult a medical professional if you have serious sleep problems. But bookmark this page and give these tips a try, and you might be surprised to find that they can make a big difference between a restless night and sweet dreams.

8 Ways to Fall Asleep Fast

1. Breathe with your mind

Breathing patterns play a role in our autonomic nervous system, which regulates heart rate, muscle tension, motivation, and other aspects of relaxation or excitement. Whereas rapid, shallow breaths can create a sense of anxiety, deep, slow breaths can be calming.

Dr. Weil recommends practicing the technique by sitting down with your back straight before trying it lying down and repeating the cycle four times to start until you get used to it.

2. Get a mattress of the right firmness

There is no “ one size fits all ” for mattress firmness. Different people, depending on sleep position, activity level, body mechanics, age, and other factors will sleep better on different levels of firmness or softness of a mattress. If you want to get the best night’s rest, the best mattress is the one that matches your body type and sleep style.

Looking for something in between? The AS3 is the perfect balance of firm and soft that supports your body, no matter which position you sleep in. The AS3 is also a good choice for couples with slightly different firmness preferences.

Finally, we wanted to make sure our customers could try our mattresses risk-free. That’s why we offer a 100-night sleep trial where you can try any of our mattresses in your own home for 100 nights.

3. Go caveman

At one point in time, before the advent of smartphones, nights used to be dark and cold. And surprise, modern science finds that both cool temperatures and complete darkness are ideal for sleep. According to circadian and sleep researcher Dr. Jade Wu, Ph.D. of Duke University, artificial lighting,

Verified Source Harvard Health Blog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs. View source and light from electronics

Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source can disrupt our biological clocks and tamper with our sleep quality.

“Keeping your bedroom free of artificial light and noise will not only ensure a nice, dark sleep environment, but also teach your brain that your “sleep cave” is for sleep only, not for social media, world events, and other things that get our minds going. This trains your brain to automatically relax when you get into bed.”

So, set up your bedroom like a prehistoric sleep cave. No television, laptops, tablets, or smartphones should be on when it’s time to sleep. Use blackout shades or an eye mask if your room can’t achieve total darkness, or if your wake up time is well past sunrise.

Start dimming lights at least 30 minutes before you want to sleep to tell your body that it’s bedtime. Even better, switch lamps to dimmer, warmer-colored bulbs and use apps like f.lux on computers to minimize light’s impact.

Naturally, we don’t recommend going so low-tech that you do without a mattress and pillow. Those are two items that should offer high-tech features to promote swift sleep.

4. Chill out

Ever notice how a cold office seems to leave you ready for nap time? Researchers have found that cooler temperatures do indeed appear to help us get deeper sleep, and fall asleep faster. Plus, nothing feels as dreamy as wrapping up in warm blankets in a cold room.

Why does this work? Well, as our circadian rhythms approach the sleep phase, our body temperature naturally drops slightly and stays lower until a couple of hours before you normally wake up.

Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source found that insomniacs tend to have higher body temperatures overall. Those with sleep onset insomnia (trouble falling asleep in the first place) tend to stay warmer later into the evening, which may play a role in their inability to fall asleep. The good news is that, by shifting their biological clocks earlier using bright light exposure in the morning, they may be able to get back into a normal body temperature rhythm and fall asleep faster.

Another way to help this process along is to soak in a warm bath for about 30 minutes

Verified Source ScienceDirect One of the largest hubs for research studies and has published over 12 million different trusted resources. View source before bedtime, further amplifying the temperature drop and potentially boosting deep sleep. You could also try sleeping in the buff since clothing can inhibit the natural process of evening out your body temperature as you rest.

5. Sleep on hi-tech

While lights and tech devices can be sleep stealers, modern advancements hold sleep benefits as well. High-tech materials and customizable beds can help improve comfort, helping you fall asleep faster.

Adjustable beds also allow you to change the angle of your upper body and legs. This can be particularly helpful for people who experience conditions like lower back pain or swelling since these adjustments can reduce back tension and promote circulation to improve comfort.

If you can’t afford an adjustable bed, a specialty pillow can still ease aches and stiffness. For example, a pillow for neck pain may have a contoured or shredded fill.

Acid reflux keeps many people up as well, and elevating the upper body can make a significant difference. Consider a wedge pillow for GERD along with sleep apnea and basic snoring.

6. Trick your brain

Do you know how sometimes when you try to do something, your stubborn brain backfires and does the opposite? Turns out, the principle of paradoxical intention (similar to reverse psychology, without the deception) might be useful for sleep as well.

A Scottish study found that the clinical use of paradoxical intention (that is, purposely not trying to fall asleep while lying in bed) resulted in reduced sleep effort and anxiety for insomniacs compared to doing nothing. Likewise, a separate study

Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source found that high intention to fall asleep actually resulted in worse sleep quality.

Instead of thinking about trying to go to sleep, tell yourself that you’re trying to stay awake for a few minutes. If a dark, quiet bedroom makes your mind run, you can also try listening to an audiobook or podcast on low volume, or visualize relaxing activities in your mind, to take the focus off sleep itself.

7. Daydream with purpose

For many people who struggle with falling asleep, rumination

Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source or unwanted thoughts can play a big role. Instead of drifting off peacefully, your mind slogs through the day’s events, embarrassing moments from years past, or tomorrow’s to-do list.

One way to break the rumination cycle or disperse unwanted thoughts before bed is to practice visualization or imagery, similar to daydreaming. There are a few ways to do this:

It may sound hippy-dippy, but if you focus on it effectively, daydreaming about relaxing scenes can really help ease your mind. During visualization, know that it’s OK if your mind wanders. Simply return your focus to the scene, gently and without judgment. Try out different methods and audio tracks to see what works best for you. Visualization can also be a helpful mid-day stress reliever to keep in mind.

This also allows you to let go of future and past worries and live in the present, which can sometimes be exactly what people need to put their mind at ease and finally fall asleep fast.

8. Eat carbs at night

This tip will take prior planning, but one study

Verified Source Oxford Academic Research journal published by Oxford University. View source found that eating carbs four hours before bed helped people fall asleep faster and sleep better. The research looked at simple carbs, which are quickly and easily digested. These include things like white rice, white bread and pasta, and potatoes (as well as sugary foods). Interestingly enough though, a Japanese study only found sleep benefits from rice and not from bread or noodles. Even if you are trying to minimize carbs, it may be most beneficial for your sleep to at least eat a serving for dinner.

The key here is to keep dinners simple and moderate in portion, so you won’t be bothered with indigestion later. Eating carbs four hours before sleep was more effective than one hour prior in the study, meaning planning your evening meals could prove helpful. Spicy foods can negatively affect your ability to fall asleep fast, so keep that in mind, too.

Have you tried any of these strategies? What are your recommendations for quick ways to fall asleep?

About the author

Rosie Osmun regularly contributes to the Amerisleep blog writing about topics including, reducing back pain while sleeping, the best dinners for better sleep, and improving productivity to make the most of your mornings. She finds the science of sleep fascinating and loves researching and writing about beds. Rosie is also passionate about traveling, languages, and history.

You’ll enjoy these posts

Based on your reading history, we think you’ll enjoy these posts…

Obstructive Sleep Apnea in Children: Symptoms and Causes

Is It Allergies or Sleep Apnea? How To Tell The Difference

How Your Weight Affects Sleep Apnea

Sleep Disorders: Symptoms, Causes, and Treatments

Discover the ultimate sleep system

Choose your mattress

Shop top-rated mattresses with proven sleep-boosting materials.

Get a pillow

We have the perfect pillow to pair with your mattress.

Pick out bedding

Bring out the best in your mattress with our soft and breathable bedding.

Amerisleep Fact-Checking Standards and Processes

The EarlyBird team is committed to delivering content that adheres to the highest editorial standards for accuracy, sourcing, and objective analysis. Every news article is thoroughly fact-checked by members of our editorial team. Furthermore, we have a zero-tolerance policy regarding any level of plagiarism or malicious intent from our writers and contributors.

All EarlyBird articles adhere to the following standards:

What’s a Certified Sleep Coach?

We received our sleep coach training through the Spencer Institute to better understand the nuances of sleep science. Learning more about how we sleep has improved our focus when we discuss our mattresses, helping us articulate how we strive to increase sleep quality.

50 Ways To Fall Asleep Faster In 5, 10, 60, or 120 Seconds

Do you find it difficult to get to sleep at night? Find yourself tossing and turning for what seems like (and probably is) hours? Here’s some ways you can fall asleep faster TONIGHT!

Here are some powerful ways you can fall asleep faster, even if you’re not actually tired.

And trust us, they WORK.

You can either try one of these, or all of them at once, it’s up to you. Also this is not just for lucid dreamers, this is for anyone who wants to sleep faster!

Table of Contents

How SHOULD Your Body Fall Asleep?

When you’re tired, your body produces a hormone called melatonin. This tells your brain and the rest of your body that it’s time to sleep. There are things in the environment (like light) and in some foods (like bananas) that make it harder for your body to produce this hormone. So if you want to fall asleep faster, try making sure your bedroom is dark and you don’t eat too much before bedtime.

What tends to happen, is our habits and lifestyle get in the way of this.

We have a hard time falling asleep fast.

Editors note: This article is focused on short, easy to perform HACKS and tricks that can help you fall asleep a bit faster at night. It’s not exactly focused on getting BETTER sleep. To learn more about that, read the super detailed article I wrote showing you how to get better sleep at night and wake up feeling more refreshed.

How To Fall Asleep Faster In 10, 60 or 120 Seconds

Here we go, but before we dive in: Some very powerful ways to fall asleep faster that are fairly new to the market are using a mind machine to meditate before sleep, or using a natural sleep supplement like this.

1: Make sure your room is comfortable

Your room needs to be a perfect comfortable palace bedroom. Okay not quite, but make sure that things that are obviously going to stop you getting good sleep are removed from the room.

Things like beeping alarm clocks or noisy computers. Turn all of this off for the night and you won’t be woken up as much by annoying noises. Also make sure that your bed is comfortable. Turn your mattress over every week, change your pillowcases every week and use a light pillow spray.

2: No light an hour before bed

Your body produces a hormone whenever it’s exposed to light. Light can be from the sun (natural) or from things like your phone screen, the light bulb, TV screen etc (artificial). The body will keep itself awake if you expose it to all this light. Try to cut out exposure to light about an hour before bed.

Even if this means sitting in darkness, having a bath in darkness or at the very least turning your lights right down and not looking at any screens. This will make you fall asleep much faster.

3: Meditate before bed

Meditation is a powerful way of relaxing your mind and body. It’s very easy to get started and it really helps you fall asleep. It might feel a little strange at first, but meditation is actually a fairly natural thing. It’s just in the modern world, we’re not used to just sitting and not doing anything or thinking anything.

4: Get your room to a good temperature

The temperature of the room you’re sleeping in is important. Make sure it’s not too warm, and not too cold. It should be more cold than warm because when you’re in deep sleep your body shuts down to a much lower temperature anyway. Making the room cold to begin with just helps this process and makes it easier for the body to shut the temperature down and fall into deep sleep.

Obviously don’t overdo this and make your room so cold that you can see the breath coming out of your mouth, but just maybe leave the window open a crack an hour before bed. It’s so nice to cuddle up in the duvet when it’s all cold, and you’ll find yourself falling asleep faster that way as well.

5: Make yourself TIRED in the day

When you have exercised during the day and you try to fall asleep, you find that it’s easier. Maybe you’ve experienced this? After a really long hard day of working, exercise, or doing lots of activities on holiday you find that you just dissolve into the bed. You’re so tired that you NEED sleep.

Think about it, the body knows it needs sleep, and in a perfect world, people would work and play hard, then fall asleep instantly when they touch the bed. It’s usually only when people stay up watching TV, drink lots of coffee or have too much stress on their mind that sleep becomes difficult.

6: Don’t overthink things too much

Try not to stress out about anything at night. No matter what happens, you’re alive and you should be thankful of that. Drift into the world of dreams and deal with other things tomorrow. You got fired from your job? That’s tomorrows problem. You broke up with your ex and wonder if they’re still thinking about you? Ignore them. Move on and sleep.

Of course it’s easier said than done and when things like this happen it’s natural to want to think about them. If it helps, try to ‘label’ your thoughts as thoughts. Notice that you’re having them but don’t let them drift into other thoughts, because that’s what will keep you awake.

7: Stay up and do something for 20 minutes

Often, when you’re trying to fall asleep, the ACT of trying to fall asleep actually keeps you awake. To combat this, if you’re struggling to fall asleep just get up and do something relaxing for 20 minutes. It’s important not to do something ENGAGING like playing a video game or watching a film. Try reading something.

8: Don’t look at the time

Looking at the time just further reminds you that you’re not falling asleep, and you’ve got work in 5 hours. It’s just going to panic you and make you stress out even more. Hide the clock and don’t look at it at all! Not even a glance at your phone. Just relax.

9: Wear your socks to bed

Science has proved that in order to experience rapid sleep onset (fall asleep fast) your feet and hands need to be warm. You may have noticed that you naturally try and warm up your chest and hands (and you wiggle your feet) when you’re cold and trying to fall asleep. Wearing socks keeps your feet warm and makes you fall asleep faster.

10: Dip your face in freezing water

Submerging your face in cold water triggers an involuntary response called the ‘mammalian dive reflex’ which will help you control your nerves and it relaxes you. It sort of resets your nervous system. Do this just before going to bed, and you’ll notice that your entire system just feels more relaxed!

11: Make a dream pillow

A dream pillow is a special type of pillow that you can create (or buy) with scents infused in it, which are proven to help you fall asleep faster, and deeper. You can easily make your own! Sleeping on a dream pillow will make it easier to fall asleep at night

12: Listen to binaural beats

Binaural beats are a special type of soundwave that you can listen to which guides your brain into various states. They’re easy to use, you just listen to them through your headphones as you’re trying to go to sleep. You can get started with them here (just get any package that you like the look of). You can also try these binaural beats which have a ‘sleep’ package designed to help you get to sleep faster.

13: Take a warm bath before bed

Taking a warm bath just before bed can really help you relax. It soothes your muscles and has been shown to help your system reset and wind down. Also try adding some lavender oil to the bathwater for even more relaxation effects! Tea tree oil can also be added to bathwater but that tends to stimulate rather than relax.

14: Use the 4-7-8 method of breathing

This is a method of relaxing and breathing that you can do at any time but it’s very good for when you’re trying to fall asleep and you want more oxygen going to your brain. There are several ways of doing this, but the principle is always the same: Getting you to slow down your breathing. The 4-7-8 breathing technique works like this:

15: Get your partner to give you a massage

If you live with a partner, get them to give you a shot massage before bed, focusing on the neck, back and shoulders as these carry the most tension. The shoulders and neck especially can hold lots of unwanted tension and can make it harder to fall asleep. Small circular motions on the shoulders from a partner can help with this!

16: Don’t eat heavy foods just before sleep

Eating foods that are considered ‘heavy’ can make it much harder to fall asleep on time. Try limiting your LAST meal of the day to something light and easy to digest like carbs or vegetables. Lots of protein (meat or eggs) will make it harder to sleep because your body will be trying to digest the protein! It also increases chances of heartburn!

17: Drink something warm before sleeping

Drink a cup of tea or even better, lucid dreaming tea just before bed. This will relax you and make it easier to sleep. Combine this with dunking your face in COLD water, and you’ve perfectly reset your nervous system and you’ll be ready to pass out!

18: Get a good mattress and bedding

It can’t be stressed enough how important a good mattress really is for the quality of your sleep and dreams. Memory foam is almost always the best option as it provides great support but also adapts to your body every night. You’re asleep for a third of your life, don’t cheap out on a mattress!

19: Be comfortable with what you wear

Wear something nice and loose when sleeping. Don’t try and go to sleep wearing some pajamas that are too tight and restrict movement, and if you feel more comfortable sleeping naked, do it! Just speak to your partner and check they’re cool with that!

20: Get your posture for breathing right

The best posture for sleeping is usually on your side or back with your neck angled slightly upwards so that you’re easily able to breathe. Don’t hunch yourself over too much because it’s bad for your back!

21: Practice a bed time routine

Having a bed time routine that you actually follow every night can really make the difference between sleeping and just laying there frustrated. This is even more important in the summer when it’s hotter, and it’s naturally harder to fall asleep. (Get a good fan!) Here’s an example of a good bed time routine:

22: Read something before bed

Reading something just before bed is a great way to feel tired enough to sleep. Often if you’re not even tired and you go and read for half an hour, you’ll feel tired enough to sleep just by doing that! A great way to read is to get a copy of the kindle versions of my lucid dreaming books and download them to your kindle!

23: Write in a journal before bed

Writing in a journal before bed can help you get some sort of closure on the day and help you to leave it behind. If you don’t write it down somewhere, it’s easy to just keep thinking about it as you’re laying there, which of course keeps you awake. You could take this time to learn how to keep a dream journal:

24: Stop napping during the day

Having naps during the day can keep you up at night, if they become too regular. If you HAVE to have a nap in the day time, try and limit them to only in the afternoon, and only for half an hour or so at a time. Never more than 2 hours otherwise you’re really stopping yourself fro being able to sleep at night.

25: Limit your caffeine intake

Coffee is great and everyone likes a cup in the morning. It gets you going and although it’s not 100% healthy for you to have ALL THE TIME it’s okay once or twice a day. The problem is when you drink it 6 times a day and the last cup is with dinner at night! Don’t drink coffee or consume caffeine after 3PM!

26: Try to sleep/wake up the same time every day

Having a routine that you follow is great for sleeping on time. Try to come up with a good ‘wake up’ time and then from that, work out when you need to go to sleep. Often you’re more in control of your go to sleep time, so work around what time you NEED to be awake in the morning to get ready for work etc.

27: Get lots of sunshine in the day

Sunlight during the day increases production of serotonin in the body which is your wake up hormone. When this peaks and reaches the optimal levels, it starts to actually help make you more tired and you start producing melatonin! If you can, try to wake up with the sunrise, and go to sleep shortly after it sets.

28: Use FLUX (program to reduce blue light on your PC screen)

For those of us who use computers every day, it’s important to reduce our exposure to harmful ‘blue light’ that the screens give off. The blue light simulates the sunlight and our eyes can’t tell the difference, so it keeps us producing serotonin and keeps us awake! Download this program (FLUX) which reduces the blue light your screen gives off!f

30: Stop yourself/your partner snoring

Snoring can seriously stop you or your partner being able to fall asleep fast, so consider investing in a snoring aid that can help you STOP snoring every night! Also, by practicing good breathing techniques you can stop or reduce your snoring!

31: Prep your mind with relaxation

Before going to bed, (a few hours before) try listening to sleep optimization sound tracks. These prepare your mind for sleep and help you to wind down. It’s good to do these before bed as they help your mind get into the right state for sleeping.

32: Drink enough water during the day

Hydration is very important for energy, health and many other things. Make sure you drink enough water during the day and don’t cheat! Don’t develop bad habits like forgetting to drink for hours at a time. Remember, when you feel thirsty, it’s too late and you’re already dehydrated! Don’t wait until you’re thirsty, just drink every now and then as a habit!

33: Breathe only through your left nostril

This is not proven but some people report that if you breath only through your left nostril by holding the other one closed, you’ll feel more relaxed. This is said to only work just before sleep, actually while you’re laying in bed trying to sleep. Worth a shot!

34: Stretch your muscles

As we walk around during the day our muscles become tense and tight. Aside from getting a massage or having a bath, simply stretching is a very effective way of relaxing your muscles and helping yourself to fall asleep! Bonus points if you use a foam roller and do some yoga as well!

35: Tense all your muscles and then relax them

Part of the WILD method for lucid dreaming (in some variations) is to progressively tense all your muscles and relax them. It helps you to realize WHICH muscle groups were tense without you knowing it. Try this as you’re trying to go to sleep.

36: Look back on your day

Often we’re busy during the day and we forget to reflect. Often we don’t have time to think about our day and how it went. It’s a good habit to think about your day and consider what you could do differently. Either think back on your day before bed, or write it down in a dream journal.

37: Take melatonin before sleeping

Melatonin is produced naturally by the body, but it’s slowed down by us watching screens or having artificial light in our rooms. Especially if you do night shift work, consider taking a melatonin supplement to help you naturally fall asleep.

Melatonin is a hormone in the body that tells the brain when it’s time for sleep. It usually starts to rise when it gets dark, and peaks in your system around 9 or 10 p.m. This helps your brain let go of day-time thoughts, and adjust to sleep. Melatonin can also help children with autism, as they often have trouble sleeping at night.

Common side effects include headaches, nausea, and drowsiness.

38: Listen to white noise

Some people just can’t fall asleep fast in silence. That’s totally fine, and if that’s you, consider getting a background noise generator, which can produce white noise while you fall asleep. White noise is a constant sound that some people find soothing. For example, some people play it when they are trying to sleep at night to help them fall asleep.

It sounds like rain, thunder, or the ocean. It can be anything really- you just have to find what type of white noise you like best. Once you fall asleep, your brain adjusts to the sound and will ignore it.

39: Don’t drink just before bed

The worst feeling in the world is when you drink just before bed, and then just as you’re starting to fall asleep, you feel you need to use the toilet! Sometimes, you dismiss it and think ‘I’ll be fine’ and then STILL need to go in two hours time! Avoid this by not drinking for 2-3 hours before bed.

40: Wear a sleep mask

If there’s light coming into your room that you just can’t avoid, consider getting a light blocking sleep mask. This will help you relax and simulate a natural sleep environment where there’s no light coming into your eyes.

A sleep mask is a thin, soft piece of fabric that you wrap around your eyes or your head to block out light. You can also put this over your eyes when you go to bed at night.

41: Wear a smart sleep mask

Even better than a normal sleep mask is a smart sleep mask or device. These can be used to help you fall asleep faster and induce lucid dreams as well. There’s so much new sleep tech coming into the market it’s hard to keep up!

42: Use Driftoff sleep supplement!

For those who just want a quick fix, Driftoff is a powerful and natural sleep aid supplement which can make it a lot easier to fall asleep! IT’s also very affordable compared to other methods.

43: Don’t use your bed for anything else

Lots of people use their beds for gaming, reading, or just sitting on to work. It’s important to ONLY use your bed for sleeping (unless you don’t have space in your room for a desk). This is because your brain should be able to form a strong link between being in your bed and being asleep and ONLY being asleep. This doesn’t work if you use your bed for everything!

44: Spend yourself during the day

A great way of getting to sleep on time is just to completely spend yourself during the day. Do absolutely everything and don’t hold back. Give everything you can of yourself, but then when the days finished, relax and let it go.

45: Get up early instead of staying up late

If it’s a choice between waking up early, or staying up late, ALWAYS choose getting up early. This is because you’re most effective during the early hours of the morning, when your body naturally produces serotonin and other hormones to help wake you up. If you need to get extra hours in your day for something, make them in the morning!

46: Cut down on video games

Video games are great for lucid dreaming but they can be bad for going to sleep on time. Try cutting down or reducing them so that you’re only playing them during the day and early evening.

47: Visualize yourself walking down a staircase

Here’s a very simple way of relaxing and getting ready to sleep.

48: Reset your body clock

If lots of these aren’t working for you, try resetting your body clock. This won’t be easy, it really won’t. Rest assured though, that if you do this, you’ll have a healthy sleep routine, and getting up at the same time (and going to sleep at the same time) will be really easy for you naturally. Here’s what you do:

49: Turn the brightness down on your devices after 5PM

If you must use your laptop, phone TV etc after 8PM, make sure you turn the brightness down as far as you can. This will help reduce the blue light and help you start to wind down for bed.

50: Turn your phone to silent to fall asleep in 10 seconds

If you keep your phone under your pillow or by your bed, make sure you turn it OFF vibrate and onto silent so that if you get a notification, message, call or whatever in the night, it won’t make a sound. Also, turn it over so that the screen is facing the floor. This stops the screen lighting up and waking you up.

Dangers Of Not Getting Enough Sleep

It is important to get at least 8 hours of sleep every night. This is because if you stay awake for too long, your brain starts to work less and less fast. People who are very tired have a hard time solving problems. Not getting enough sleep can also affect things like your mood, coordination, memory, and job or school performance.

It’s important.. but why?

Why Sleep Is So Important

If you don’t get enough sleep, your brain will be bad at remembering things or solving problems. It might also be harder to think of good ideas. If you don’t get enough sleep, you might not be able to pay attention and you can’t focus on tasks. People need about eight hours of sleep every night and sometimes they need more than that.

It really varies from person to person.

Useful tools for falling asleep faster

This was written by Stefan Zugor (Read his story), a long time lucid dreamer, creator of HowToLucid, digital nomad and adventurer. He’s aiming to help the world become more conscious. Lucid Dream In 30 Days And Experience Your Fantasies: Watch My FREE Video Training and get started tonight. If you’ve TRIED to lucid dream before, but nothing has worked for you, try the new Lucid Breakthrough Program

How to Fall Asleep Fast: 26 Tips to Beat Insomnia

Insomnia is the most common sleep disorder, with up to 30% of adults reporting short-term sleep issues. But if you’ve been up at night wondering how to fall asleep fast, it might be affecting you even more than you realize.

Failing to fall asleep isn’t only frustrating — the anxiety from not being able to sleep can actually make it even harder to fall asleep in the future. So how can you stop this domino effect to successfully catch some zzz’s?

1. Try The Military Method

The military method is a technique that focuses on muscle relaxation, breathing, and mental visualization. Here’s how to fall asleep fast with the military method.

The military method works better as you get more practice with it, so don’t give up if you have trouble clearing your mind right away. Over time, this technique should help you get to sleep in less and less time.

2. Use The 4-7-8 Method

With the 4-7-8 method, you focus on counting to distract yourself from feelings of anxiety. Here’s how to sleep faster with the 4-7-8 method.

The 4-7-8 method is based on Pranayama, a traditional yoga technique. Research supports that Pranayama can ease anxiety and lull you into a state of calm, thus helping you fall asleep faster.

3. Try to Stay Awake

An unexpected strategy for trying to fall asleep fast is actually by trying to stay awake. An unplanned all-nighter isn’t ideal, but lying awake worrying about your sleep won’t make you sleepier. It sounds counterintuitive, but trying to stay awake can lessen your anxiety about trying to fall asleep.

Try not to check your phone or turn on any bright lights when you’re attempting this. Instead, try:

Since falling asleep is an involuntary process, taking your mind off of the task at hand can give your brain the break it needs for you to stop counting sheep.

4. Turn Down Your Tech

With the prevalence of modern technology, surfing the internet before bed is more of a given than a question. While it can be tough to turn off your tech, looking at your screen before bed can negatively impact your quality of sleep.

Many devices emit a blue light that simulates sunlight — and while this is helpful before your morning coffee, it can do more harm than good when trying to hit the hay.

If you’re not able to completely part with your devices for an hour before bed, consider turning down your tech instead. Try reducing screen time by:

If you can’t pull away from the screen at night, browse your device’s settings to see if there’s a night mode. This typically will make the screen warmer colors, reducing the effects of blue light on sleep.

5. Don’t Worry If You Don’t Fall Asleep Instantly

Is it even possible to fall asleep in five minutes? Many people make the mistake of trying to fall asleep almost instantly, but going from wide awake to snoozing isn’t always like flipping off a switch.

Instead, start to wind down around an hour before bedtime. Slowly set up a sleep-friendly environment in your bedroom by:

6. Try Autogenic Training

Autogenic training is a relaxation method created by Johannes Heinrich Schultz, a German psychiatrist.

Based on the principles of hypnosis, autogenic training uses a series of statements to create a calming effect. Here’s how to fall asleep fast with autogenic training:

According to the US Department of Veterans Affairs (VA), autogenic training is well-researched to help alleviate many physical and emotional concerns, including anxiety. This makes it a good strategy to fall asleep faster.

7. Do a Body Scan

While a body scan might sound a bit medical-grade, it’s actually an easy relaxation technique you can do before bed to promote better sleep. A body scan is a check-in with yourself and your body you can do by bringing awareness and intention to each part of your body.

Body scans are similar to the military method. Both strategies focus on one section of the body at a time until you feel completely relaxed. However, with a body scan, you move at a very slow rate throughout your body, taking 10 to 20 minutes to reach the tips of your feet.

8. Take A Warm Bath or Shower

A warm soak has long since been known as a remedy after a long day. But did you know taking a warm bath or shower is shown to help you fall asleep 36% faster?

A reason for this might be that a drop in temperature helps signal to your body it’s time for sleep. While we all hate the feeling of stepping out of a warm bath or shower, that shock of cool air may help you sleep better.

Next time you think you might be up counting sheep, step into the tub for a nice and relaxing soak. Taking time for a hot bath or shower can also improve your quality of sleep — even during warm weather.

9. Do Progressive Muscle Relaxation

Similar to body scanning, progressive muscle relaxation involves focusing on different areas of your body to put yourself in a relaxed state. However, with progressive muscle relaxation, you tense different muscle groups a few times before allowing them to relax.

10. Meditate Before Bed

Research has shown meditation can be a powerful way to overcome insomnia. By taking time before bed to meditate, you can clear your mind of the stresses of the day and focus on the present moment. Use the below method to meditate before you go to bed.

If you have trouble meditating, there are plenty of guided meditations available that will help you practice mindfulness and fall asleep faster.

11. Practice Imagery

Imagery is a mental exercise you can do to calm your senses before bed. To practice imagery, picture a peaceful and happy image from your past and try to paint the picture in your mind, down to the very smallest of details. You can imagine scenes like:

This mental exercise will engage your brain and focus your attention on your chosen image, promoting relaxation and putting you in a state of calm.

12. Avoid Caffeine Up to Six Hours Prior

While caffeine may be the MVP for getting you out of bed, it’s also a major culprit in keeping you from falling asleep. So how long before bedtime should you be avoiding your daily cup of joe?

Research has shown caffeine can impact your quality of sleep up to six hours before bedtime — so if you typically sleep at around 10 p.m., you should probably be finishing up your last cup before 4 p.m.

Be wary of surprise caffeine sources like:

Caffeine can even make you sleepy if you drink it too much. To get your drink fix before bed, opt for a decaffeinated drink like calming chamomile or lavender tea to satisfy your cravings without sacrificing your sleep.

13. Create a Bedtime Routine

Creating a consistent bedtime routine can help you set your internal body clock so you know when to wind down for the night. Your bedtime routine can be as simple as playing a pre-bedtime playlist or taking a nightly bath — what matters is your routine works for you.

Your bedtime routine should be catered to your self-care preferences. There’s no one specific bedtime routine that works for everyone, but if you stick to a simple nightly ritual, your body will thank you for it.

14. Keep the Thermostat Low

Do you ever feel like you spend your whole night trying to flip to the cold side of the pillow? While you might think sleeping in a warm environment would keep you restful and cozy, it’s actually better to sleep in a cool room.

The ideal temperature for sleep is between 60 and 67 degrees Fahrenheit. While it might feel too cold for comfort during the day, your internal temperature drops at night as an internal signal it’s time to sleep, meaning a cooler room provides the right situation for better quality sleep.

15. Dim the Lights With a Glow Light

Light is an important signal that tells your body what “mode” to be in. While bright lights like blue light are great for keeping you alert, ambient yellow-toned light can help signal to your body it’s time to turn in.
Using a dimming light, like a Casper Glow Light, can help your body gradually relax into a sleep-ready state. For the best results, start dimming your lights slowly after dinner, until you’re ready for bed in your dark, cozy haven.

16. Do Yoga Before Bed

If you end the day feeling restless, a bit of calming yoga can be the reset your body needs to wind down before bed. Studies have shown that yoga before bed has helped people with insomnia improve their sleep quality by helping them fall asleep faster and sleep for longer.

Yoga is a great way to relax your mind and your body by encouraging deep breathing and muscle relaxation. Next time you’re trying to fall asleep, consider spending a few minutes in child’s pose or happy baby first to get yourself ready to catch some zzz’s.

17. Put Socks On

If you’re struggling to fall asleep and don’t know why, you might be getting cold feet — literally. Research has shown that when your feet are cold, your blood vessels constrict, causing less blood to circulate and sending signals to your brain to stay awake.

Putting on a pair of socks before bed can help warm your feet and cause the blood vessels in your feet to dilate, sending signals to your brain it’s time for some sweet dreams.

18. Take a Walk

Can’t stay still at night? Try taking a walk (kind of). While it may sound counterintuitive, getting up at night and moving to another area of your home for a few minutes can reset your brain so you’re not lying in bed restlessly waiting for respite.

If you’re still struggling to fall asleep after 20 minutes, it might be time to do a quick reset. Just try to keep your nighttime stroll to around five to 10 minutes, making sure not to do anything jarring like turning on a bright light or causing a loud sound.

19. Use a Weighted Blanket

Weighted blankets are heavy blankets used as a form of pressure therapy to create a calming effect and help stimulate the release of serotonin in your brain. The ideal weighted blanket is around 10% of your body weight since the blanket applies enough pressure at this weight so you’re calm and relaxed without feeling too restricted.

Whether you use a weighted blanket during your pre-bedtime ritual or throughout the night, your body will surely thank you for it.

20. Turn off the Clock

When you’re struggling to sleep at night, looking at your clock can further compound your sleep anxiety. Try turning off your clock, or turning it around so you can’t see the time at night.

To block out all light sources and distractions, make sure your phone is placed face down and put on a sleep mask. That way, you won’t be as tempted to check the time — or go on a late-night web-surfing binge.

21. Consider Melatonin Supplements

If you feel like all else has failed, melatonin supplements are an option that may help you fall asleep. Melatonin is a hormone that helps your body prepare for sleep. Taking melatonin supplements as you start your bedtime routine might help you fall asleep faster.

If you’re considering melatonin supplements, first talk to your doctor to determine whether this is a good option for you.

22. Try a New Sleeping Position

We’ve all experienced how difficult it is to fall asleep when you’re not comfortable. If you’re having difficulty sleeping, it could be time to switch up your sleeping position.

For example, side sleepers can experience discomfort if they’re not properly supported. If you’re normally a side sleeper and find yourself tossing and turning to get comfortable, try sleeping on your back.

23. Play Relaxing Sounds

Relaxing sounds such as white noise can help restless sleepers settle into bed and fall asleep faster. Not only do these sounds help drown out other distractions like a busy street, but they help you relax too.

A noise machine or playing ambient sounds from your phone can all help you fall asleep fast. Popular relaxing sounds for sleep include:

There are many options out there that combine different popular relaxing sounds to help you sleep. Try this option from the Casper Sleep Channel which combines relaxing music, guided meditation, and other ambient sounds to help you sleep.

24. Practice Sleep Hygiene

Sleep hygiene is a collection of habits that you practice throughout your day to help you sleep better at night. Common sleep hygiene habits include:

To practice proper sleep hygiene, start by making sure your bed is associated only with sleeping. Instead of tucking into bed to watch some TV, try cozying up on the couch until it’s time for sleep.

25. Get Enough Exercise During the Day

If you’re consistently lying awake in bed at night, it could be a sign you need to spend more energy throughout the day. Initial research supports the idea that moderate exercise can help you sleep better at night.

You don’t need to go full-on gym jock to reap these benefits. Simple switches like taking a quick walk in the morning can help you sleep better. However, exercising too close to bedtime can keep you awake. Make sure you’re working out more than 90 minutes before bedtime to fall asleep faster.

26. Increase Sunlight Exposure

Getting more sunlight or exposure to bright light during the day can also help you fall asleep faster at night. Research shows that bright light can help regulate your circadian rhythm, which is how your body decides it’s time to fall asleep and wake up.

To take advantage of this, make sure you’re getting outside for a couple of minutes each day and keep your bedroom dark in the evening. This simulates sunrise and sunset, so your body knows it’s time for sleep once you start dimming your lights.

Set Yourself Up For Success

A good night’s sleep does wonders for you, both mentally and physically. But if you’re awake wondering how to fall asleep fast, the anxiety that triggers can actually make it even harder to catch some zzz’s.

Whether you do progressive muscle relaxation or start dimming the lights after dinner, set yourself up for a great night’s sleep with a soft and supportive mattress for the sleep of your dreams.

tire body, starting at your face and working your way down while you take deep breaths. When you have relaxed your whole body, picture a relaxing scene, like lying in a canoe on a calm lake, and drift off.

The 4–7–8 breathing exercise can be done in just a couple of minutes and helps you fall asleep faster. For this exercise, breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale for eight seconds. Repeat as needed until you fall asleep.

There is no quick fix to falling asleep within seconds, but with long-term habits to improve sleep hygiene, falling asleep should get easier over time.

Creating a bedtime routine and sticking to it is the key to helping your child fall asleep fast.

Original Casper Pillow

A down-alternative pillow, that’s supportive with a touch of fluff.

The Original

Award-winning balance of softness and support.

Quilts, Blankets, and Throws

Made with elevated materials for a cozy snuggle

More cozy reads

How to Choose a Mattress: The Ultimate Buying Guide

If you’re in the market for a new mattress and are wondering how to pick the perfect mattress for you, Casper is here to help.

What Is the Best Bed Height?

Redecorating your bedroom can be exciting and overwhelming all at the same time. From choosing the right mattress size (King? [. ]

How Much Does a Mattress Cost?

As the foundation of your comfort, your mattress is one of the most important objects in your home. You deserve a quality [. ]

8 Benefits of Sleeping Naked: Do You Sleep With Clothes?

While sleeping naked may not be your first choice now, you might want to consider the potential benefits before slipping into [. ]

28 Techniques to Fall Asleep Fast

June 30, 2021

There’s nothing more frustrating than lying in bed and not falling asleep. Here are 28 tips, in no particular order, on how to fall asleep fast, so you can start tomorrow fresh.

By Casey Meserve

Tossing and turning and staring at the alarm clock leads to anxiety and stress, which also prevent sleep. We’ve gathered more than two dozen tactics that have helped others fall asleep fast. Find the ones that work for you.

Rework your bedtime routine

Most of us function better in our daily lives when we are able to stick to regular routines. Falling asleep is no different. Your body will have an easier time getting to sleep if you do the same things every night so it knows what’s coming. Developing a consistent bedtime ritual creates moments of separation between day and night and lets your body know that it’s time to sleep.

Beyond the usual stuff like brushing your teeth and putting on your pajamas, here are some sleep-promoting activities to consider adding to your routine:

1. Yoga, stretching or meditation. A gentle 10-15 minute yoga routine can calm your mind and heart and prepare you for bed.

2. A warm bath or shower (this allows your body temperature to drop more easily, part of the natural process of falling asleep).

3. Reading or journaling (not electronically). Reading a real book or magazine, rather than an ereader, can boost mood and reduce stress. Journaling with pen and notebook can also help prepare your mind for some z’s.

4. Block blue light up to 3 hours before bed, if you want to wear special glasses. Blue light delays the release of melatonin, a sleep-inducing hormone that naturally starts releasing into your system around bedtime.

5. Drink a glass of warm milk or hot herbal tea. Milk contains tryptophan and melatonin, which may aid sleep. Chamomile, valerian root, lemon balm, and lavender teas may reduce symptoms of insomnia and stress.

6. Eat some carbs. It may not be ideal for those on a Keto diet, but eating carbohydrates four hours before bedtime helps some people fall asleep faster and sleep better. Try simple carbs rather than complex ones, which take longer to digest. Foods like white rice, pasta, white bread, potatoes, or even a couple cookies. Even if you’re trying to limit carbs, having one serving at dinner well before bedtime may aid sleep.

7. Get up if you can’t sleep. If you don’t fall asleep quickly, don’t just lie there thinking about it. Get up and do something you find relaxing (such as the ideas above) until you feel sleepy again.

And here are some things to avoid or eliminate from your current routine:

10. Skip working or using a screened device in bed, you want your body to associate your bed with sleep.

11. Avoid late-night workouts. Strenuous workouts in the evening increase your body temperature and can make going to sleep harder.

12. Don’t drink alcohol before bed. While alcohol is a sedative, it delays REM sleep as your body works to process the alcohol. Plan your bedtime so you have at least three hours after having a drink before turning in.

Hide your alarm clock if you’re prone to staring at it when you can’t sleep.

Optimize your sleeping environment

Part of getting to sleep quickly is putting yourself in an environment that’s as conducive to sleep as possible. Try implementing as many of these as you can in your bedroom:

13. Be comfortable, with a nice mattress, sheets and pillow that you like. If your mattress hurts your back, consider buying one with different firmness. Find a pillow that matches your sleep style, whether you’re a back, front or side sleeper.

14. Make it cool, between 60-67 degrees Fahrenheit.

15. Darkness is key–blackout curtains, cover any LEDs around the room, or wear a sleep mask.

16. If eliminating all noise is not an option, use a white noise machine or play relaxing music that is calm and quiet. Alternatively, try listening to ASMR or bedtime stories for adults.

17. Get rid of your clock–for the light, but also because the stress of watching it keeps you awake.

18. While you’re at it, leave your phone in another room. The temptation to check your phone at night can be strong, and the blue light as already stated, delays the release of melatonin.

19. Wear socks to bed. Wearing socks increases blood flow to feet and heat loss through the skin, lowering body temperature and thus, making you sleepy.

20. If you don’t like socks, try adding an extra blanket at the end of the bed to keep your feet warm.

21. Don’t let your pet sleep with you (unless that makes trying to sleep worse). Sometimes sleeping with a pet helps owners sleep better. Having our cats and dogs sleep on (or in) the bed with us can reduce anxiety. But other times, cat dander can aggravate allergies, or the dog wakes you up five times a night.

Keeping pets out of the bedroom is one option to try, or placing a pet bed in your room so the pet has a place to sleep near you, but won’t sleep on you.

22. Aromatherapy–scents such as lavender may reduce stress levels, improve mood, reduce anxiety and increase sleep quality. Rose, chamomile, geranium, jasmine, sweet marjoram, clary sage and frankincense may also relax you.

23. Keep regular hours

One of the easiest natural ways to fall asleep is simply to go to bed at the same time every night. As mentioned above, your body likes routine and wants to be able to anticipate the onset of sleep. A consistent bedtime allows for this to happen.

Sleep consistency also helps your body maintain its natural circadian rhythm, your 24-hour internal biological clock.

24. The 4-7-8 method

We’re not making any claims or guarantees with this one, but the 4-7-8 breathing technique is a method of relaxation that works quickly for many people. Here’s how:

25. Military method

26. Progressive muscle relaxation

Similar to the military method, but not as fast, progressive muscle relaxation (PMR), also known as deep muscle relaxation, helps you unwind by tensing each muscle group in turn and relaxing it. The technique is used to control stress and reduce symptoms of chronic pain, in addition to sending you to dreamland.

27. Paradoxical intention

Tell yourself you’re not tired and to stay awake.
That may put you right to sleep.

Paradoxical intention is one method people with insomnia use to get relief. Trying to sleep can create performance anxiety. If you find yourself stressed and anxiously looking at the clock give this method a shot.

28. Visualization

Visualization is the same thing as daydreaming but in bed. Instead of counting sheep, try imagining a peaceful setting and the feelings that go with it. For example, a calm beach, a forest, or a waterfall. Basically, picture anything that Bob Ross may have painted.

Use WHOOP to learn which methods work for you

WHOOP automatically detects exactly when you fall asleep each night, as well as the amount of time you spend awake, in light sleep, and in the restorative stages, REM and deep sleep. By logging in the app the time you go to bed, WHOOP will measure your sleep latency–how long it takes you to fall asleep.

Monitoring your sleep latency can allow you to determine which of these tips work best for you. The WHOOP Sleep Coach also uses your own circadian rhythm to make recommendations on bed and wake times in order to maximize how efficiently you sleep.

In addition to tracking the quality and duration of your sleep, WHOOP also quantifies the strain your body takes on each day and lets you know how recovered you are each morning.

Tracking sleep latency with WHOOP can help you find the best way to fall asleep fast.

This story was originally published Feb. 5, 2020 and was updated June 30, 2021.