It’s estimated that one in three people have difficulty falling asleep. If you’re one of those people, you know how frustrating it can be to lie in bed for hours, trying to will yourself to sleep. The good news is that there are a number of things you can do to fall asleep quicker. Try some of these tips and see which ones work best for you.
1. Establish a regular sleep schedule
One of the best ways to fall asleep quicker is to establish a regular sleep schedule. Going to bed and waking up at the same time each day helps to regulate your body’s natural sleep rhythm. This can make it easier to fall asleep and stay asleep through the night.
2. Create a relaxing bedtime routine
Creating a relaxing bedtime routine can also help you fall asleep quicker. A few minutes of relaxation before bed can assist your body in preparing for sleep. Try taking a warm bath, reading a book or listening to calming music.
3. Avoid caffeine and alcohol before bed
Caffeine and alcohol are stimulants that can make it more difficult to fall asleep. If you’re trying to fall asleep quicker, avoid drinking caffeinated beverages or alcohol in the evening.
4. Avoid working or using electronic devices in bed
Working or using electronic devices in bed can also be stimulating and make it more difficult to fall asleep. If you’re having trouble falling asleep, try avoiding work or screen time for at least an hour before bed.
5. Get up and move around if you can’t sleep
If you find yourself lying in bed awake, it’s best to get up and move around for a bit. Avoiding activities thatstimulate your mind or body can make it easier to fall asleep when you return to bed. Try reading or doing a calming activity like yoga or stretching.
6. Keep a cool, comfortable environment in your bedroom
Creating a cool, comfortable environment in your bedroom can also help you fall asleep quicker. A cooler temperature is ideal for sleeping, so try setting your thermostat to between 60–67 degrees Fahrenheit. In addition, make sure your bedroom is dark, quiet and free from distractions like TVs or computers.
7. Limit your naps during the day
Napping during the day can make it more difficult to fall asleep at night. If you’re struggling to fall asleep, limit your daytime naps to no more than 30 minutes.
8. Make sure you’re getting enough exercise
Exercise can help improve your sleep, but only if it’s done at the right time. Avoid exercising within three hours of bedtime, as this can be stimulating and make it harder to fall asleep. However, regular exercise earlier in the day can help you sleep better at night.
9. Avoid eating large meals before bedtime
Eating a large meal before bedtime can make it harder to fall asleep. If you’re trying to fall asleep quicker, avoid eating for at least two hours before bedtime.
10. Try sleep aids if nothing else works
If you’ve tried all of the above tips and are still having difficulty falling asleep, you may want to consider using a sleep aid. There are a variety of over-the-counter and prescription sleep aids that can help you fall asleep and stay asleep through the night. Talk to your doctor about which option may be right for you.