4 Tips to Fall Asleep Fast
There’s nothing more frustrating than lying in bed and not falling asleep. Here are several things you can do to help avoid that problem.
A Perfect Bedtime Routine is the Best Way to Fall Asleep
Most of us function better in our daily lives when we are able to stick to regular routines. Falling asleep is no different. Your body will have an easier time getting to sleep if you do the same things every night so it knows what’s coming. Developing a consistent bedtime ritual creates moments of separation between day and night and lets your body know that it’s time to sleep.
Beyond the usual stuff like brushing your teeth and putting on your pajamas, here are some sleep-promoting activities to consider adding to your pre-bed routine:
- Yoga, stretching or meditation
- A hot bath or shower (this allows your body temperature to drop more easily, part of the natural process of falling asleep)
- Reading or journaling (not electronically)
- Block blue light up to 3 hours before bed, if you want to wear special glasses
And here are some things to avoid or eliminate from your current routine:
- Don’t consume caffeine within 4 hours of bedtime
- Stay away from fatty foods that are hard to digest
- Skip working or using a screened device in bed, you want your body to associate your bed with sleep
How to Get to Sleep Fast with an Optimal Sleep Environment
Part of getting to sleep quickly is putting yourself in an environment that’s as conducive to sleep as possible. Try implementing as many of these as you can in your bedroom:
- Be comfortable, with a nice mattress, sheets and pillow that you like
- Make it cool, 68 degrees or lower
- Darkness is key--blackout curtains, cover any LEDs around the room, or wear a sleep mask
- If eliminating all noise is not an option, use a white noise machine or play relaxing music that is calm and quiet
- Get rid of your clock--for the light, but also because the stress of watching it keeps you awake
- Wear socks to bed, warm feet help you fall asleep
How Do You Fall Asleep in 5 Minutes?
We’re not making any claims or guarantees with this one, but the 4-7-8 breathing technique is a method of relaxation that for many people tops the list of ways to fall asleep fast. Here’s how to do it:
- Put the tip of your tongue on the roof of your mouth just behind your front teeth
- Breath in through your nose for 4 seconds
- Hold it in for 7 seconds
- Breath out through your mouth while making a “whoosh” sound for 8 seconds
- Repeat this pattern 4 times
What Makes You Fall Asleep Naturally?
One of the easiest natural ways to fall asleep is simply to go to bed at the same time every night. As mentioned above, your body likes routine and wants to be able to anticipate the onset of sleep. A consistent bedtime allows for this to happen.
Learn Your Fastest Way to Fall Asleep with WHOOP
WHOOP automatically detects exactly when you fall asleep each night, as well as the amount of time you spend awake, in light sleep, and in the restorative stages, REM and deep sleep. By logging in the app the time you go to bed, WHOOP will measure your sleep latency--how long it takes you to fall asleep.
Monitoring your sleep latency can allow you determine which of these tips work best for you. The WHOOP Sleep Coach also uses your own circadian rhythm to make recommendations on bed and wake times in order to maximize how efficiently you sleep.