12 Things That Help You Fall Asleep Faster + FREE Printable Sleep Tracker
Simple fall asleep solutions for those nights when you just toss and turn.
Researched, written by Amber & The Team
Updated on December 19, 2022
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Is it possible to fall asleep faster on those nights when you do nothing else but toss and turn?
Since smart devices appeared in our lives, more and more people experience problems falling asleep, and even insomnia.
Stress, caffeine, nicotine, or alcohol also do not help – they usually can lead to even poorer sleep habits… So is there anything you can do to fall asleep faster and get a good night’s sleep? The US National Institutes of Health did various studies on people experiencing sleep issues and came up with the following science-based things that make you fall asleep faster and easier!
P.S. You will also find a helpful, free printable sleep tracker at the bottom of this page to help you track your sleep patterns and dreams.
How To Fall Asleep Faster & Sleep Better
1. Set up a day-to-day routine
As happens with everything in our lives, we need to train our brains in order to get the desired results. If you want to fall asleep faster every night, it is recommended to get in and out of bed around the same time each day. Even though you won’t fall asleep as soon as you are in bed, stick to your routine and your brain will get the message eventually.
2. Lower your caffeine intake
Drink caffeinated beverages as little as possible and do it during the first part of the day. Keep in mind that your body needs at least 6 hours to process half a cup of coffee, which is why drinking it after mid-day might lead to trouble falling asleep.
3. Don’t use screens before bed
Prior to getting to bed, teach yourself to stop using the TV or other devices at least 30 minutes before. The blue lights of those devices have an impact on our circadian rhythm and can easily prevent you from falling asleep.
4. Relax before bed
Want to fall asleep faster? You will benefit from relaxation techniques for sure. Take a long and warm bath (or shower) and after that, try to read something you love. Also, you can write down all the negative thoughts you had throughout the day. This will prevent anxiety from popping up and ruining your sleep.
Another natural remedy to relax is melatonin.
Melatonin helps to boost your natural sleep cycle, encourage a calm feeling, and support a healthy sleep process, helping you to fall asleep faster. It is a natural supplement that is generally safe and it’s effective for most people who try it. If you have any conditions or take any medications, consult your doctor before taking melatonin.
5. Try acupressure
Some experts say it is a great idea to use tricks such as squeezing your toes as tightly as you can and then allowing them to completely relax. Doing this with your entire body will promote relaxation and help you fall asleep faster at night.
Also, using acupressure points such as placing your thumb and pressing it on top of your nose or between your eyebrows for around 20 seconds can encourage relaxation.
6. Open your windows
Before getting into bed, open your windows widely and allow fresh air to enter. Proper oxygen levels prevent sleep problems and insomnia. Some experts in the field also state that because our body temperature drops while we fall asleep, a cooler room is a great aid for sleeping better.
7. Preventing bed anxiety
For those who start to get anxious feelings before bed, an interesting practice might be immersing their face in very cold water for 30 seconds. This will instantly lower your blood pressure and heart rate due to our primordial instinct that determines our nervous system to slow down when faced with such an event.
If you’re not fond of ice-cold water before sleep, you can also try lowering your anxiety levels with a simple to-do list. This method is proven to help people relax and feel less tense about the upcoming day. Less stress means you can fall asleep faster and sleep through the night.
Read more great tips on how to deal with pre-sleep anxiety in this article.
8. Lavender works wonders for sleep
Several studies support the idea that the aroma of lavender relaxes the nerves and promotes lower blood pressure levels. A simple way to use lavender before bed is by spritzing a little bit of lavender pillow spray or using an aroma diffuser with a few drops of lavender essential oil.
ASUTRA Lavender & Chamomile Organic Essential Oil Blend, Aromatherapy Mist
A natural lavender mist is a safe, natural way to make you sleepier and generally calmer so it’s definitely worth trying.
9. Use a breathing technique
To fall asleep faster, try taking deep, slow, and mindful breaths while laying in your bed. Focus on your breath and the way it feels. Allow your lungs to fill with oxygen.
Mindfulness meditation is helpful for various sleep disturbances. It has the power to lower your heart rate and allow you to fall asleep quickly. Additionally, deep belly breaths help to relax one of the biggest nerves in your whole body (the vagus nerve) which leads to relaxation almost instantly.
10. Avoid stressing about not sleeping yet
It’s true advice! Stressing yourself because you can’t fall asleep won’t get you the desired results. Instead, it can make you feel jumpy and anxious. If you can’t sleep, simply accept the fact that it’s how it is at the moment, and don’t try to fight it. Once you accept that situation is not as comfortable as it could be, you are actually letting yourself relax and eventually, you will fall asleep.
11. Get out of bed for 10 minutes
If you are experiencing insomnia, it is best to get up for around 10 minutes and simply sit in a chair. Also, you might want to tell yourself that you need to stay wide awake, as this type of reverse psychology might be just what you need to fall asleep faster. It might not work for everyone but hey, there’s no hurt in trying!
(Hint: for some, intimacy before sleep can also help because it can help relax your mind and body. This is an excellent mattress for sleep and sex.)
12. Don’t eat too much in the evening
A common-sense rule for good sleep is to have a nice meal in the evening. However, to fall asleep faster when you’re in bed, opt for dishes that are not heavy and won’t upset your stomach. Take your last meal at least an hour before bed (two is even better). Also, you might want to drink a cup of tea made from herbal plants such as Valerian root or lemon balm that will relax your body and prepare it for sleep.
Frequent Insomnia? Track Your Sleep With Our Free Printable Sleep Tracker
A printable sleep tracker is a creative and original way to track your sleep habits and dreams. Based on a simple color marking technique, this tracker is very easy to use and fits the whole month on one page. Track your sleep, create new habits to sleep more (or less!), and establish a perfect rest regime.
Here’s how it works:
To grab your free printable sleep tracker, choose the size that fits the paper you usually use:
FREE Printable Sleep tracker by ShineSheets – size US LETTER
FREE Printable Sleep tracker in size A4 (ShineSheets)
*Personal Use Only.
There are plenty of things that help you fall asleep faster…
Yet each individual has his own needs. Knowing your body and the way your brain functions is a great approach to dealing with sleep problems. Try different things until you find what ticks.
Like these tips? Scroll down for more!
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