Even When Life Is Stressful, How to Fall Asleep Faster

Who hasn’t dragged themselves to bed, gotten under the covers, and then realized they can’t sleep? Sleep deprivation is a common cause of insomnia. Maybe there’s a better way to relax. This is the place for you. A list of expert-approved techniques to help you speed up your journey to dreamland follows.

Who hasn’t dragged themselves to bed, gotten under the covers, and then realized they can’t sleep? Sleep deprivation is a common cause of insomnia. Maybe there’s a better way to relax. This is the place for you. A list of expert-approved techniques to help you speed up your journey to dreamland follows.

Faster sleep is understandable—vital.

The benefits of a good night’s sleep are obvious to anyone reading this article. For the sake of completeness, let us review the importance of sleep.

According to 2015 National Sleep Foundation guidelines, adults aged 18 to 64 require between seven and nine hours of sleep per night. In fact, the National Institute of Neurological Disorders and Stroke (NINDS) says that getting enough sleep may help remove toxins from the brain that build up from being awake all day. As well as consolidating memories, quality sleep also helps rebuild muscles. According to the NINDS, chronic sleep deprivation increases the risk of hypertension, depression, and diabetes.

You get tired according to your body’s natural 24-hour cycle (circadian rhythm). Your circadian rhythm regulates many bodily functions, such as metabolism and hormone fluctuations, among others. It is thought to be the internal mechanism that signals sleepiness and wakefulness. Your circadian rhythm is influenced by many external and internal factors, including light and temperature (NIGMS).

The pineal gland releases melatonin, which is important in your ongoing sleep quest, the NINDS says. An assistant professor of medicine at Cornell University’s Weill Medical College, Melatonin is a hormone that is responsible for signaling sleep to Dianne Augelli, M.D. She explains that the body is telling the brain that it is time to rest.

However, by changing your environment, you may be able to convince your body that you want to sleep more quickly.

BETTER SLEEP HABITS CAN (and stay asleep longer).

In the same way you shower or brush your teeth, sleep hygiene is important. It is, in a sense. According to the CDC, sleep hygiene is a set of habits and practices that promote restful sleep. Dr. Donald Greenblatt of the University of Rochester Medicine Sleep Center says that people start caring about sleep hygiene when they start having problems sleeping. Your habits may reveal the source of your insomnia.

To help you fall asleep faster, here are 12 sleep hygiene best practices:

1. Keep a regular bedtime and wake time.

However, sleeping later and longer is counterproductive. Instead, the Mayo Clinic recommends a sleep schedule. Get into the habit of sleeping enough. Now for the biggie: The CDC recommends keeping your weekend routine similar to your weekday routine. It is certainly difficult, but worth a shot.

2. Cut down on napping time.

Take a nap for a midday treat that will help you get through the rest of the day. Then it’s time to let go. To avoid this, the Mayo Clinic advises taking no more than 30 minutes of naps per day.

3. If you can’t sleep, do something soothing.

Getting to sleep isn’t easy, so why not move around in bed? Nope. Tilting causes frustration, which slows down sleep. Do something relaxing for 20 minutes instead of huffing and puffing, suggests the Mayo Clinic. Get back into bed and try again when you’re tired.

4. Turnoff the TV before bedtime.

Remember that as the sun sets, your pineal gland begins to release melatonin into your blood. You may find it difficult to fall asleep quickly if you keep the lights on, even from your favorite TV show. If you do fall asleep, the fluctuating TV light may disrupt your sleep quality.

5. Extinguish all light sources.

It may be worth looking around your space to see where other sources of light can be eliminated. If you like to scroll through Instagram in bed, the Mayo Clinic suggests getting blackout curtains or putting your phone in another room to avoid street light. It can tell your body to wake up and stay awake, Dr. Augelli says. The timing of our light consumption must therefore be considered. If you can’t control the lighting in your room, consider an eye mask.

6. Examine your room’s audio quality.

TV or your noisy neighbors can keep you awake just like light can. Use a fan or a white-noise machine to help reduce ambient noise. The CDC says a sound machine’s steady whir can help reduce the impact of other disruptive noises.

7. Manage your room’s temperature.

But temperature also helps your circadian rhythm. Sleepy-time sweet spot: 60-67 degrees Fahrenheit, as previously reported by SELF. You can also experiment with different bedding, pajamas, and other things to find your ideal sleep temperature.

8. Daily exercise (but not too close to bedtime).

The CDC recommends getting more exercise during the day to help you relax. Exercising during the day may increase deep sleep, but the physiological mechanism is unknown. Don’t overdo it, though. As Johns Hopkins Medicine explains, aerobic exercise raises your core body temperature and releases endorphins (which stimulate your brain).

9. Do some stretching before bedtime.

Not only will gentle yoga help you relax, but it will also help you fall asleep faster. Why? It has been reported that static stretching promotes deep breathing, which promotes relaxation. Need some inspiration? You can try our 5-minute bedtime stretching routine today.

10. Avoid late-night drinks and caffeine.

Nightcaps and quarantine cocktails may be working against you now that the pandemic has arrived. The CDC says that while alcohol relaxes you, it can impair your sleep quality and prevent you from sleeping. If you have a sensitive system, you may want to avoid drinking coffee in the afternoon. It takes four to six hours for half of the caffeine you ingest to leave your body. With half of your caffeine metabolized after five hours, you’ll be wide awake.

11. Avoid “doom scrolling” on your phone (or do anything else).

In addition to disrupting melatonin production, phone use can keep your mind active. A good book before bed can help calm racing thoughts and prevent insomnia.

12. Develop a nightly routine that eases you into sleep.

The opportunity to intentionally relax before bed depends on what keeps you awake at night. The Mayo Clinic recommends reading, journaling, and meditation. Finding a mindful and relaxing activity that works for you is critical. Dr. Carl Bazil, director of Columbia University’s Division of Epilepsy and Sleep, said a bedtime routine helps “signal to your brain that it is time to go to sleep.”

When should you see a sleep specialist?

There is a difference between wanting to learn how to fall asleep faster and actually being unable to fall asleep (or waking up for 20 to 30 minutes regularly during the night). And, let’s face it, there are a lot of stressors and factors keeping you awake right now. According to the Mayo Clinic, most adults will have a brief bout of insomnia at some point. The Mayo Clinic advises that if you have trouble falling or staying asleep for more than a month, you should consult your doctor to rule out underlying factors like medication or health conditions. If it’s been less time but your sleeping pattern is severely affecting your quality of life, it’s time to see your doctor.

According to the Mayo Clinic, your doctor may perform a physical exam. They may ask you to keep a sleep diary, complete a questionnaire about your sleepiness and wakefulness, and refer you to a sleep specialist or sleep center for further testing, the Mayo Clinic says. Whether or not you have insomnia, you should monitor your sleep quality. A good night’s sleep helps you cope with the challenges of being alive and healthy right now.