Insomnia is the most common sleep disorder, affecting around 1/3 of people. While there are many methods of treating insomnia, falling asleep fast is one of the goals for many sufferers.
Unfortunately, there is no one-size-fits-all answer to this question. However, there are several methods that are effective for some people. Here are five scientifically proven tips for falling asleep fast.
1. Establish a regular sleep schedule
One of the best ways to fall asleep quickly is to establish a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends. This will help your body get into a routine and make it easier to fall asleep when you want to.
2. Avoid caffeine and alcohol before bed
Do not drink coffee, tea, or soda in the hours before bed. The caffeine in these drinks can keep you awake at night. Similarly, avoid drinking alcohol before bedtime. Alcohol can make it harder to fall asleep and can cause you to wake up during the night.
3. Avoid working or using electronic devices in bed
Do not work on your computer or read from a screen in bed. The light from screens can interfere with your ability to fall asleep. Instead, try reading a book or doing something relaxing in bed, such as listening to music or meditating.
4. Dim the lights in the hours before bedtime
Dim the lights in your house and avoid using bright lights in the hours leading up to bedtime. Exposure to bright light can interfere with your body’s natural production of melatonin, a hormone that helps you fall asleep.
5. Establish a bedtime routine
Try to establish a regular bedtime routine to help your body associate bed with sleep. This might include reading, yoga, or another relaxing activity.
A good night’s sleep is essential for your wellbeing. If you still have trouble falling asleep after trying these tips, speak to your doctor. You may have other factors like stress that are preventing you from falling asleep quickly.