There are so many factors influencing our sleep cycle, including work, school, exercise, children and more. And because of everything that needs to be done, people are getting less and less sleep.
These days, it’s like a luxury if you know how to fall asleep fast.
We all know sleep is important. Sufficient sleep may save you from being short-tempered, agitated and stressed out. It may even save you from metabolic problems, immune system dysfunction and chronic insomnia.
Any person suffering with sleeplessness should know how to fall asleep and how to stay asleep. But before you are shown some really good tips and tricks to fall asleep, you must understand why you need sleep and what sleep deprivation can cause.
Why is sleep important?
The importance of sleep
Sleep is vitally important for all human beings, as it is through sleep that our bodies recuperate. During sleep, damaged cells are repaired, growth hormones are released and digestion is regulated. Digestion will slow down initially when you go to sleep, but, later at night, it kicks into overdrive. (That’s why it’s so hard to get back to sleep after you wake up)
Another important function of sleep is the restoration of the brain and memory creation. This happens in all stages of our sleep (drowsiness, light sleep, deep sleep and REM sleep), but REM sleep and dreaming are thought to be most important in consolidating our memories. And, although there is no consensus on the exact reasons for dreaming, it is also thought to be important in handling emotions and motivating us to change.
Lack of sleep, on the other hand, can cause serious effects on the various systems of the body. If you cut down on sleep for just a day, you may feel lightheaded and dizzy the next morning. Think about what it would be like for several days.
People who have chronic cases of insomnia may suffer from health deterioration, hallucinations and decreased cognitive abilities. Various health problems such as asthma, gastric ulcers, body pain, decreased immune system levels and headaches may arise if you suffer from chronic insomnia. In extreme cases like this, professional treatment may be the best course of action, as this may really endanger your well-being. You need to learn how to fall asleep.
Tips and tricks on how to fall asleep fast
Knowing how to fall asleep fast is the key in reducing sleep disorders. But you should understand that in order to get better sleep, you may need to change your sleep routine, your sleep schedule and your sleep habits. It simply takes work.
The tips and tricks below can help you to fall asleep faster. But since there’s no set-and-go formula that works for everyone (although we touch on one that works for most people…), you should look for the tips that are best for your particular situation.
1. Reduce stress and worries
Perhaps the best technique on how to fall asleep quickly is to free your mind from worries and stress. Of course, this is easier said than done, but de-stressing may be the most important technique to help you go to sleep.
Here are some tips that may help to remove stress, worries and anxieties.
- Have fun! Try to get out as much as possible. Doing stuff you like will give you energy to overcome stress easier. Positivity is a very powerful way to cure insomnia.
- Share how you feel, express yourself. Talk to a friend or family member, as it can be soothing to feel you’re understood. Late night chatting should be avoided though, this could interfere with your sleeping routine.
- Make a voice recording of your concerns and anxiety; then give it to someone close to you for review. This may work better than a chat since you are probably more open about your problems.
- Identify the main stressors in your life and try to avoid them. Do you get agitated from traffic? Take a small detour. Do certain people annoy you? Spend less time with them. Too much work on your hands? Delegate, outsource, and say no to newly assigned tasks.
- Apply for a sleeping course or program that helps you focus on other things than your problems. There are a few good ones that really help, such as the Sleep Tracks Insomnia Solution. With this course you simply bypass your worries. The track rhythms magically relax you, and before you know it you’ll fall asleep.
- Write a diary of your daily schedule and activities. This may make it clear that you’re simply working too hard.
Managing your workload may be the best cure for insomnia problems and an important part of your answer on how to fall asleep fast.
2. Change of lifestyle
When you want to fall asleep fast on a regular basis, you probably need to change your lifestyle. And although this may take some time, it is absolute key in solving sleep disorders. However, sleeping well again may take a few weeks, as your body needs to adjust to the new situation. But in the end, you’ll be able to go to sleep quickly each and every day.
For creating a normal sleep-wake cycle again, the following tips on falling asleep may help you out.
- Stop smoking – if you stop smoking, your respiratory function will improve and the excess mucus that your airways create to compensate for smoke will disappear. Smoking obstructs breathing and is one of the main causes of snoring and sleep apnea. Quitting this unhealthy habit will not only benefit your health, it will also help you on how to fall asleep fast.
- Exercise – having a healthy mind in a healthy body is better than any sleeping aid. By doing your exercises you’ll automatically train your body to fall asleep faster. Exercise simply dissipates excess energy, relaxes your body and eases your mind. Late night labor and exercise should be avoided, as your body needs time to calm down.
- Stop eating at bedtime – aside from the fact that this may be a factor to gain weight, everybody who knows how to go to sleep will discourage late night snacking.
If you can’ t sleep or wake up hungry in the middle of the night, a glass of water or juice may help cover your hunger pangs. If you’re so hungry that you simply must eat, make sure the food is rich in tryptophan, as discussed before. This will help you to fall asleep fast again.
- Maintain a strict sleep schedule and sleeping routine – having fixed times for sleep every day will tell your body when and how to fall asleep. There’s been a lot of research on biological rhythms and circadian rhythm and it has become apparent that strict daily routines will help overcome sleeping disorders. A sleep diary can help to manage your fatigue.
- Go outside – elderly people usually have more trouble sleeping, which in part has to do with the fact that they stay in more. The natural melatonin can’ t get out of their blood system, which makes them feel a little drowsy all day and makes it harder to fall asleep at bedtime.
- Decline online gaming and chat requests – it’s not hard to get caught up on the Internet but this is the last thing you should do. Turn it all off and go to bed.
- Lose weight – people who are overweight have a higher chance of developing snoring problems, insomnia or sleep apnea.
- Address environmental problems – emotional problems cause sleeplessness and need to be treated by addressing or removing the stressful source. Your relationship or marriage may need some tuning up or you may desperately need better working conditions.
- Decline from party, clubbing and sleepover requests on working days – drinking and staying up late may totally disrupt your sleep patterns. Just offer to host the sleepover on a weekend and party in the weekends.
3. Meditation and conditioning
Meditation and conditioning can be of great help, especially if you want to know how to fall asleep fast when you’re not tired. There are countless ways you can get your mind off stress and induce relaxation.
We have listed the most recommended meditation and relaxation techniques on how to fall asleep fast:
- Aromatherapy – this therapy is using scents to stimulate the senses and to initiate relaxation. There are aromatherapy oils, candles or diffusers that you can use. Burn these scents before you go to sleep to create calmness and relaxation inside and out. Before you know it, you’ll be drifting off to sleep.
- Massages – a back massage can help relieve tension and create ultimate relaxation. If you don’t have someone to massage you, use massagers to massage the neck, scalp and head instead. You can also drive to the spa for a short massage.
- Acupuncture – acupuncture is a traditional Chinese technique to relieve many illnesses and pains. It may help with insomnia as well.
- Sleep Tracks – This sleep program makes use of tracks that stimulate brainwaves; natural rhythm sounds will quickly get you in a sleeping state and put you to sleep… a nice and easy way to get to sleep really fast. Don’t get scared away when you here a track sample in the video, as it might sound strange at first!
- Yoga – learn how to fall asleep fast when you’re hanging upside down.
Just kidding of course, yoga can really be a good help when you’re going to sleep. Practice yoga positions an hour before you go to bed, reduce stress and slowly drift off to sleep..
- Conditioning exercises – a sleep therapist may assist you in conditioning the mind to relieve stress and induce relaxation. Conditioning your body and mind can also cure many psychological illnesses and physiologic conditions.
- Warm bath – a warm bath soak can help you release stress. Soak with your favorite bath oils or bath scents. Use candles to light the bathroom or dim the light to create a relaxing atmosphere. You may also ask your partner for a back scrub for a more relaxing and intimate moment.
- Hypnosis – hypnosis is a very powerful technique but only expert hypnotists should do this procedure. So if you want to know how to fall asleep faster by using hypnosis, you should visit an established hypnotist.
4. Change your bedroom to a sleeping oasis
If you want to know how to fall asleep quickly, then creating a sleep environment meant for relaxation and sleeping is essential. Good sleep hygiene starts with a healthy sleeping environment.
There are several things to consider for your sleeping area. Below you will find the most important techniques for a relaxing atmosphere in your bedroom:
- Distractions – remove all forms of unnecessary stuff from your room. Remove televisions, computers, game consoles, portable gaming devices, telephones, loud radios and other electronic devices that may cause distraction when you try to fall asleep.
- Mattress – the mattress is a vital part for sleeping. It should be lump free, comfortable to the back and neck and free from insects or parasites that can inhabit the bed. If you believe your mattress is the reason that you can’t sleep at night, change it!
- Bedding – a light but non-clinging fabric for bedding would be best. It’s up to you to have a heavy or light blanket to cover you when you sleep.
The best color for bedding is white, because subconsciously, we associate white with peacefulness, cleanliness, honesty, purity, sterility, holiness, goodness and trust. Basically, white is a calming color.
- Pillows – your pillows may greatly affect the quality of your sleep. This may be an important first step in knowing how to fall asleep fast and easy. The ideal pillow should support your head, neck and shoulders. You may want to add more pillows to elevate your legs and feet for total body relaxation. Also, make sure the pillow covers are made of non-clinging material like cotton.
- Room temperature – your room must be not too cold or warm but, according to a sleep study, lower temperatures work better for most people. A bedroom temperature of around 64 degrees Fahrenheit / 18 degrees Celsius is known as a good average, babies sleep better at 68 degrees Fahrenheit / 20 degrees Celsius. Make sure you set the heater, air conditioner or fan to your desired temperature a few hours before you go to sleep.
- Room lighting – lighting is important in setting a relaxing, sleep inducing mood. It is your choice of day light, dimmer light, softer light or no lights at all, but the latter is advised if you have an irregular sleep cycle.
If you are sharing your room with other people you may need to use an eye cover to get to sleep, a sleep mask will even shut your eyes while your husband is reading.
- Room noise – another important issue on how to fall asleep fast. If you have your own room then all you need to be worried about is outside noise. However, if you share your room with other people then that’s where the problem starts. You can never stop the world from moving and creating noise just because you want to have a good night’s sleep. Thus, you might need to invest in quality ear pieces that fit snugly in your ear canal or headsets that reduce noise when you want to go to sleep. There are so-called white noise makers that you can buy to block out disturbing outside noises as well.
- Clutter – remove all forms of clutter on the floor, near the bed and also on tables. A clean room is a peaceful room where you can relax and eventually sleep.
- Your partner – if your partner is snoring and changes position all the time, and this is the reason why you can’t get to sleep, then it may be time that you sleep alone. You can be intimate at different times and places. Or let your partner take a snoring course
5. Herbal sleep aids
A great way to fall asleep quickly is to use herbal sleep remedies. These natural sleeping aids have been known to promote sleep without creating dependence.
You can find some good ones online:
Triple Complex Sleep Tonic
Natural sleep remedies have been tested for centuries and are part of traditional remedies from China and India. Most of these herbs can be used alone, but they can also be used together with other sleeping herbs to make a formulation and enhance their sleep promoting properties. However, it’s important to talk to your doctor regarding the use of natural sleep herbs especially if you use prescription medication for diabetes, hypertension, cardiac problems or other illnesses.
Common sleep herbs that are used to fall asleep quickly are:
- Kava kava – this herb induces sleep and reduces anxiety and restlessness. The root of this herb is a commonly used natural sleeping aid.
- California poppy – is a sleep herb that is used for treating insomnia. California poppies are mild and may be used to treat anxiety and restlessness in children.
- Valerian root – valerian is one of the most common ingredients in sleep supplements. This herb is a non-habit forming natural sleep aid and is safe to use on a regular basis.
- Chamomile – this herb is popular in calming teas. A warm cup of chamomile tea is great in relieving stress and reducing anxiety. It is one of the better natural sleeping remedies as well. Be sure to take a warm cup an hour before sleeping.
- Lemon tea – a lemon may not be an herb but it is a popular tea to drink for fighting colds, cough and sore throat. A warm cup of lemon and honey is a perfect tip on how to fall asleep fast, even the smell of lemon and honey is enough to relax.
You can find more sleep aids containing these herbs here.
6. Do light evening activities
Heavy exercises shortly before going to sleep tend to lead to trouble when you want to go to sleep. Exercise improves the quality of sleep, but most studies support the idea that late night exercise may keep you up. Light evening activities, on the other hand, promotes digestion and make the body ready to fall asleep quickly.
Here are some good sleep tips that you can follow to be able to finally sleep tonight.
- Listening to light music may reduce your stress levels and help you get ready for sleep. Pick a channel that plays light music non-stop, or play your own favorite tunes on a loop until you fall asleep. Listening to night sounds or nature sounds may also be helpful.
- Although SleepTracks are sound tracks… it’s different than listening to music. It’s far more advanced. The tracks are merely a tool to help you learn how to fall asleep fast>. But in the end, you’ll be able to fall asleep without the tracks.
Click here for more information about this program. Make sure to watch the video with a sound sample!
- Walking your dog may help to reduce stress, worries and anxiety. The companion of your dog and the walk itself can both be very calming. An evening walk should not tire you out though… so don’t run or jog. Just let the night air and the dim atmosphere set the mood for relaxation and sleep.
- Not doing anything at all may be the best way to fall asleep fast. Just lounging around, looking at the stars or just thinking about the previous day can mean nothing, but for an insomniac, these activities can de-stress and relieve tension.
- Reading novels or other light reading materials like magazines, biographies and documentaries may help to get your mind off problems and worries.
You might think the same of TV, but television can easily make you stay up late and ignore your biological clock, which in turn can lead to sleep debt
- Working on hobbies usually reduces stress. It keeps your mind off worries and helps you relax… ultimately leading to sleep. So, if you like drawing, coin collecting, backgammon, playing guitar, knitting, sewing, billiards or crafts, the evening is the best time to work on it.
7. Change your eating habits
Knowing what to eat and when to eat is something that can be learned. Cutting down on some foods and eating healthier foods may help cure your insomnia instantly.
- Avoid caffeine and carbonated drinks such as coffee and soda. It’s a well-known fact that these won’t make you sleep better.
- Avoid alcoholic beverages before going to bed. After an evening of beer and wine you might think you can fall asleep fast. However, your body needs to recuperate during sleep, and although alcohol can make you fall asleep quickly, it disturbs the stages of sleep dramatically. Your sleep will be lighter, irregular, restless, and most importantly, the stages of deep sleep will be shorter. This makes you feel sleepy or even lethargic the next day and, at night, you’ll have more difficulty falling asleep again.
- Fatty food and high cholesterol foods must be removed from your menu. Sleep studies have found that this will disrupt your biological clock.
- Gas forming foods and spicy foods must not be served for dinner, as irritated bowels will keep you awake at night.
- Foods like milk, turkey and tuna fish may be eaten as a light snack before sleeping. They are rich in tryptophan and will induce sleep.
- Serve fresh fruits for a good source of vitamins, nutrients and fiber. Most fruits help clean your body and fight toxins and some fruits also contain sleep hormones or medicinal properties. Researchers have found that grapes hold the melatonin sleep hormone and passion fruit holds alkaloids.
- Serve crunchy vegetables as salads as a rich fiber source.
8. What if you have trouble staying asleep
If you finally get to sleep but wake up in the middle of the night, you may have trouble falling asleep again. This is a common problem that most insomniacs suffer from. However, there are some good natural ways to help you fall asleep again.
Use the tips below if you find yourself awake and don’t know how to fall asleep again.
- Get out of bed and do something to get your mind off your worries. It doesn’t matter what you do. Just walk up and down the stairs, go pet your dog, look at the stars or paint your nails.
- Write down what keeps you awake; tomorrow is the time to deal with your issues.
- Have a a light snack. Remember the tryptophan? Drink a tall glass of warm or cold milk, have an egg, or eat a light turkey or tuna fish sandwich snack.
- Carry on reading your novel but watch that you’re not getting carried away and find yourself reading until dawn.
- Check if anyone else is awake so you can start a short chat. This is not a good time to talk about your worries though. It’s better to have a meaningless chit chat to get your mind on other thoughts.
- Empty your bladder. A full bladder will cause anyone to wake up even in the soundest and deepest sleep.
- Be sure to do some light activities again. Go back to your hobby for a short while, walk your dog, or simply play some light music (or better yet, play the Whole Night Sleeping Track)
- Don’t do anything! Just be happy you were able to sleep for a couple of hours and enjoy the rest of the night resting.
9. Professional help on how to fall asleep fast
When you’ve tried everything else and nothing has worked, it’s time to look for some professional help to learn how to fall asleep fast. Here are some possible options and outcomes that are in store for you:
- Physiological conditions may sometimes cause a person to be sleepless for a number of days. You may be diagnosed for different illnesses or diseases when you seek medical help for insomnia.
- Metabolic conditions may also be a factor for sleep deprivation, but these problems are usually related to sleeping duration and have little to do with problems on how to get to sleep.
- Medication, for other physiological or psychological problems, may cause sleeplessness. You can consult your doctor or pharmacist to see if there are alternative drugs for your illness.
- Psychological problems or stressors may cause insomnia. A visit to a psychiatrist can help sort out feelings of anxiety and stress that underlie your difficulties on how to fall asleep.
10. Medications. Questionable but easy ways to fall asleep
A medical expert can help suggest or prescribe medications to help you sleep fast. This may not be the best way to get to sleep, but it probably beats counting sheep.
Medications may range from simple over-the-counter sleep aids to prescription and regulated drugs to induce sleep. These may be very effective if you are looking for quick ways to help you fall asleep. However, they may cause dependence. Therefore, it’s important to consult your doctor if you would like to use medications such as sleeping pills for your insomnia. These may cause adverse drug interactions when you are taking medications for an illness.
Never take prescription medication or other sleeping aids with alcohol and never drive when you intend to use these types of medication. Always follow your doctor’s prescription and never misuse prescription medication.
Having said all that, we would like to stress that sleeping pills are, by no means, a treatment for insomnia and should only be used in case you need a quick and short term answer to your sleeping problem. You can click here for a video on sleeping pills and see why they don’t work, especially not in the long run.
Programs on how to fall asleep fast
For a unique and highly effective method on how to fall asleep fast, I recommend the SleepTracks sleeping program for insomniacs.
This program comes with a 100% guarantee, which means you will get your money back if it doesn’t work. But I’m confinced that you too will learn how to fall asleep fast. SleepTracks works with a technique that eases your brain into sleep and includes methods for staying asleep as well. You can take a short insomia test first to see if this program will benefit you, or have a look at some real life user results.
To give you an idea about the kind of music you will get when you apply for the the SleepTracks program, we have prepared a video that will give you a sneak peak…
Get the real magic here
How to get to sleep – final thoughts
Never underestimate sleep; it is as important as water, air and food. When you have enough sleep for the day, great possibilities are in store for you. You have more energy to spare for leisure and for play. With adequate sleep you also have great concentration, perfect perception and clear judgment, which is especially important when your work counts on your opinion and perception.
We have discussed several good ways to fall asleep fast, but if you’re still having trouble falling asleep at night, then please browse around for more sleep remedies. More tips, tricks and techniques that may help you fall asleep can be found on different pages of this website.
Everyone deserves to have a good night’s sleep. So, if you suffer from insomnia or sleeplessness, it is high time to do something about it and learn how to fall asleep fast and easy.
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