If falling asleep faster feels like a nightly challenge, you’re not alone. Between busy schedules, screen time, and the daily stress of life, many of us struggle to get the deep, restorative sleep we need. But don’t worry—there are simple, science-backed strategies that can help you fall asleep faster and wake up feeling refreshed. To guide us on this journey, we turned to Dr. Preeti Devnani, MD, a certified sleep expert who has dedicated her career to understanding and managing sleep disorders. If anyone can teach us how to fall asleep quickly and effortlessly, it’s her.
With Dr. Devnani’s expert insights, we’ve gathered actionable steps to help you create a sleep routine that works for you. Read on for tips that will transform your nights and help you feel rested, rejuvenated, and ready to take on the day ahead.
Preeti Devnani, MD
Dr. Preeti Devnani is a board-certified neurologist specializing in the diagnosis and treatment of sleep disorders. Devnani practices at the Cleveland Clinic, where she is recognized for her commitment to exceptional patient care and her collaborative approach to treatment.
Common Factors That Make it Difficult to Fall Asleep
In our fast-paced, 24-hour society, many of us aren’t prioritizing sleep the way we should. Between the demands of modern life and the constant distractions, it’s easy to see why falling asleep faster can feel like an impossible task. Some common factors contributing to poor sleep include:
- Prolonged work hours
- High-pressure corporate jobs
- Excessive use of technology
- Constant social media exposure
- Noise pollution
- Sedentary lifestyles
- Substance abuse
- Global travel across time zones
The impact of sleep insufficiency is far-reaching. It can lead to chronic health conditions like hypertension, diabetes, depression, and obesity, as well as increase the risk of more serious issues like cancer, reduced life expectancy, and lower overall productivity.
3 Sleep-Saving Tips an MD Wants You to Make
If you’ve ever wished for a way to fall asleep faster and improve your sleep quality, you’re not alone. While we can’t always sleep from sunset to sunrise like our ancestors, a few small but impactful changes can make all the difference. In the modern era, we need to put intentional effort into syncing our sleep schedule to match our circadian rhythms, a shift that can dramatically enhance our health.
Research shows that neglecting this natural rhythm or delaying your sleep cycle can disrupt metabolic functions and wreak havoc on your body. Here are a few expert tips that could help you finally fall asleep faster and wake up feeling refreshed.
Turn Down the Temp
A cool environment is crucial for falling asleep faster—a mild drop in body temperature is one of the body’s natural cues to wind down for the night. A cool room, close to 65 degrees, is optimum for sleep. Body temperature tends to drop as you become drowsy and reaches its lowest level around 5:00 a.m., then climbs slightly as the day progresses.
If the environment is too hot, it may interfere with your body’s natural temperature dip and make you more restless through the night. Note that each individual has a slightly varied optimal temperature threshold.
Find the Mattress for You
Selecting a mattress is very personal. There isn’t a lot of scientific evidence to prove that one type of mattress will help you sleep better than another, but people with certain medical conditions do seem to rest easier on particular mattress styles.
Anyone with back or neck pain should take a “Goldilocks” approach to mattress buying: not too hard, and not too soft. Mattresses that are too soft tend to sleep hot and can add to lower back pain, while mattresses that are too hard can put excess pressure on the sacrum, shoulders, and back of the head. If you have allergies, it’s definitely worth it to invest in a hypoallergenic mattress for better sleep.
How Diet Affects Your Sleep
Diet plays a major role in your ability to fall asleep faster. Remember those childhood bedtime glasses of milk? They weren’t just a comfort—they helped increase tryptophan production, which is necessary for melatonin (the sleep hormone) production. Foods like almonds, turkey, and eggs are rich in tryptophan, which helps your body prepare for sleep.
Equally important are melatonin-rich foods like cherries, walnuts, ginger, and fresh mint, which can enhance your ability to wind down. Avoid caffeine in the afternoon and evening, as it can interfere with your sleep cycle. While alcohol may help you fall asleep faster initially, it disrupts your sleep later in the night, leaving you feeling groggy. Finally, going to bed hungry makes it harder for your body to relax and fall asleep. A light, balanced snack before bed can improve sleep quality and help you fall asleep faster.
How to Fall Asleep Fast: 5 Expert Tips
1. Limit Screen Time Before Bed
Blue light from phones, computers, and TVs can suppress melatonin production, making it harder to fall asleep. For better sleep hygiene, put away electronics at least an hour before bed, or invest in blue light-blocking glasses if you must use screens.
2. Stick to a Regular Sleep Schedule
A consistent sleep routine reinforces your body’s circadian rhythm and helps you fall asleep faster. When your bedtime and wake time are regular, your body knows when it’s time to wind down, making it easier to drift off.
3. Create a Relaxing Bedtime Routine
Stress can hinder your ability to fall asleep quickly. The key is to relax your mind before bed—try journaling, reading, or meditating to wind down. A warm bath or a cup of decaffeinated tea can also help you feel ready for sleep.
4. Reserve Your Bed for Sleep
Your bed should be associated with rest. Avoid using it for work or stressful activities, as this can interfere with your ability to fall asleep faster.
5. Morning Exercise
Working out in the morning (preferably in the sunlight) helps regulate your sleep cycle, setting the stage for quicker, deeper sleep at night. Try these morning workouts to inspire your AM routine.
Need to fall asleep, stat? We love incorporating all of the tips for how to fall asleep fast above, but in an emergency, there are thankfully a few ways you can calm your body and mind quickly for a good night’s sleep.
Guided visualization or meditation. According to an article written in JAMA Internal Medicine, meditations and visualizations can promote relaxation while helping you transition to sleep. Some of our favorite resources include Headspace, Calm, and Activations.
Paradoxical intention. Think of it as reverse psychology. When we’re stressed about getting enough sleep, that anxiety can make it more difficult to fall asleep. Instead, applying paradoxical intention, actively engage in the behavior. While we’ll continue to advise you to stay away from screens, try reading just one… more… chapter. Or, stay up chatting with your partner. Paradoxical intention can help reduce performance anxiety as it relates to sleep.
Count your breaths. When it comes to falling asleep quickly, we abide by the rule that simpler is often better. Case in point, counting your breaths. Simply breathe as you normally would, but pay attention to your inhales and exhales. Start by counting your exhales up to five, then when you start over, do the same with your inhales. Repeat until you fall asleep.