Buzz
Many people find it hard to fall asleep, lying awake for hours before finally drifting off. This can be frustrating, cutting into your rest and leaving you feeling exhausted and irritable the next day. Fortunately, there are several methods to help relax both your body and mind, improving your ability to fall asleep more quickly—both in the short term and over time. This article will guide you through them.
Steps
Optimize Your Sleep Environment
Keep your bedroom cool. Sleeping in a hot room can make you restless and lead to disturbed sleep or bad dreams, while a cool, dark environment encourages faster and deeper sleep. The ideal sleep temperature is between 18–20°C. So, make sure to lower the room temperature before getting under the covers.
- Of course, a room that's too cold can also be uncomfortable. Try adjusting the temperature several times to find what feels best. It's generally easier to fall asleep bundled up in a chilly room than sweating in a warm one.
- If you often feel overheated or experience night sweats, there are other ways to stay cool. Consider using a cooling mattress and moisture-wicking sheets to help maintain a lower body temperature and keep sweat off your skin.
Turn off all lights and electronic devices. Darkness signals the brain that it’s time to sleep, encouraging the release of sleep-supporting hormones. Bright rooms or extended screen time can disrupt this natural process and make falling asleep harder. To prevent this, keep your bedroom as dark as possible and power down electronics at least an hour before bedtime.
- Avoid glow-in-the-dark clocks. Knowing it’s 3 AM while you’re still awake won’t help—it just adds stress and keeps you up longer.
- Keep TVs and gaming consoles out of the bedroom, and try not to bring your laptop to bed. The brain needs to associate your bedroom with rest, not work or play.
- Turn off your phone or at least set it to “Do Not Disturb.” If your phone is nearby, you might be tempted to check emails, social media, or the time—instantly pulling you out of sleep mode.
Make sure your mattress and pillows are comfortable. An uncomfortable bed can make falling asleep feel impossible. Consider whether it’s time for a new mattress—firmer or softer depending on your needs—or simply flip it to find a smoother side. If you have neck or back issues, a memory foam pillow that conforms to your shape can provide much-needed support.
- If a new mattress is too costly, consider upgrading your sheets. Look for high-thread-count fabrics and choose textures you enjoy. Percale is cool and crisp, flannel is warm and cozy, and Egyptian cotton offers a luxurious feel.
- Wash your sheets at least once a week—many people sleep better on clean, fresh bedding. Also, try to make your bed every morning. A tidy bed invites better sleep than a messy one.
Introduce calming scents into your bedroom with essential oils. Something as simple as a dab of essential oil can help your body relax and guide your mind into dreamland. Studies show lavender is the top scent for promoting deep sleep and helping people fall asleep faster. Choose a high-quality lavender oil and try one of these methods:
- Place a few drops on a cloth and tuck it inside your pillowcase. Dilute a few drops in water and use a diffuser in your room, or spray lavender-scented water on your sheets. You could also enjoy a relaxing massage using lavender oil or place a lavender sachet under your pillow.
- If lavender isn’t your favorite, try other soothing scents like bergamot, marjoram, sandalwood, or geranium essential oils to support sleep and relaxation.
Make your bedroom a quiet zone. Distracting or irritating noises can be a major barrier to falling asleep. Keep your room as silent as possible by closing doors and windows, or ask housemates to turn down the TV. For unavoidable noise like snoring or parties upstairs, noise-canceling headphones can help. It might feel strange at first, but you’ll soon tune out the world.
- Another option is using a white noise machine or app that plays random sound frequencies to drown out disruptions. Some devices also offer “colored” noise—softer sounds that mimic waterfalls or gentle humming.
- You can also play a relaxation CD or nature sounds as background noise. Just avoid falling asleep with headphones on, as they can be uncomfortable or tangle during sleep.
Prepare your mind and body for sleep
Soak in a hot bath. A warm bath is a time-tested way to drift into sleep faster. It eases tension and quiets racing thoughts—key culprits behind sleepless nights. Plus, while your body temperature rises during the soak, it drops quickly once you step out, mimicking your brain’s natural sleep preparation process.
- Enhance your bath by adding a few drops of essential oils like lavender or chamomile. Dim the lights, light some candles, and play soft music to create a calming ritual.
- No tub? No problem. A hot shower works too. Just ensure the water stays above 38°C and soak under it for at least 20 minutes for best results.
Have a light snack and warm drink. Going to bed on a full stomach isn’t ideal, but trying to sleep while hungry can be worse. Avoid late-night hunger pangs with a small, balanced snack like fruit, a few crackers, or low-fat yogurt. Sip on calming herbal teas like chamomile or passionflower, or go with a warm glass of milk packed with melatonin to cue sleep.
- Complex carbs—like whole grain toast or cereal—boost tryptophan levels in your body. Tryptophan promotes serotonin, the feel-good hormone that encourages sleep.
- Try pre-bedtime snacks like nuts (especially pumpkin seeds), whole grain bread with a bit of cheese, or cereal with warm milk. Avoid anything greasy or spicy that might disrupt your rest.
Wear comfortable sleepwear. Feeling good in bed starts with what you wear. Tight or scratchy clothing can disturb your slumber. Opt for loose-fitting, soft pajamas that keep you at a comfortable temperature throughout the night.
- If pajamas feel restrictive, consider sleeping nude. Many people find the freedom enhances comfort—especially in warmer weather. Just make sure you won’t be caught off guard if someone walks in and you're prone to kicking off the covers!
Stretch your muscles. Gentle stretching before bed helps relax your muscles and reduce tension, priming your body for sleep. One study by Seattle’s Cancer Research Center found women who stretched both upper and lower body 15–30 minutes before bed fell asleep more easily—by up to 30%.
- Lie on your back, bend your right knee toward your chest, and feel the stretch in your hamstring and lower back. Hold for 15–20 seconds, then repeat with the left leg.
- Sit cross-legged, place your right hand beside you, lift your left arm above your ear, and lean gently to the right. Hold for 10–15 seconds, then switch sides. This stretches your neck, shoulders, back, and obliques.
- To explore more techniques, check out our guide on muscle stretching.
Read, write, or play a simple game before bed. Activities like reading, journaling, or solving puzzles can ease your mind and distract you from daily worries, making it easier to fall asleep.
- If you read, avoid thrillers or stimulating content. Choose something dull like the newspaper or a textbook to help your eyelids grow heavy.
- Journaling can be therapeutic. Write down your thoughts, a list of what you ate, or tasks for tomorrow. The goal is to clear your mind and induce drowsiness.
- Simple games like Sudoku or crossword puzzles are great for winding down your brain and encouraging mental fatigue before sleep.
Use distraction techniques
Count sheep. Counting sheep is a classic and surprisingly effective trick to lull yourself to sleep. It keeps your mind focused just enough to shut out other thoughts but is dull enough to make you drowsy. Picture each sheep hopping over a fence, or try the psychologist-recommended method: count backward from 300 in intervals of three.
- Another option: Count to 10 while inhaling deeply, then count to 10 again while exhaling slowly and fully.
Practice progressive muscle relaxation. Tensing and relaxing your muscles one by one is a proven method to ease tension and guide your body into sleep. The key is to consciously contract and release each muscle group from your toes all the way to your head, paying attention to each sensation as you go.
Get out of bed. It may sound counterintuitive, but sometimes the best thing you can do when you can’t sleep is to leave the bed entirely. Lying awake and stressing about it won’t help. Instead, try reading a book, watching TV, listening to music, or having a light snack. Stay out of bed for 30–60 minutes or until you start to feel sleepy again. This technique trains your brain to associate the bed strictly with sleeping.
Visualize calming scenes or daydreams. Creating a peaceful mental image is a powerful distraction technique. Picture something soothing, like the ocean, a rainbow, or a tranquil tropical island. Take it further by imagining yourself as a superhero or celebrity, designing your dream home, or playing in a room full of kittens or puppies—whatever makes you feel relaxed and happy.
Listen to music or ambient sounds. Peaceful sounds or gentle music can effectively quiet your mind and guide you into sleep. Some people drift off to the sound of rainfall, others to forest ambiance or whale calls. Light classical music is also a favorite for creating a calm atmosphere before bed.
Adopt long-term solutions
Cut back on caffeine. Struggling to fall asleep could be your body’s signal to reduce caffeine intake.
- Caffeine can linger in your system for up to 5 hours, so your last cup of coffee should ideally be before noon.
- Switch to caffeine-free herbal teas in the afternoon, and consider blends that promote sleep like chamomile or valerian root in the evening.
Try sleep-support supplements. Many over-the-counter supplements available at pharmacies and health stores can help balance sleep-regulating hormones in your body.
- Melatonin is a naturally occurring hormone that manages your sleep-wake cycle. It’s available in affordable supplement form, typically taken in low doses before bed.
- Chlor Trimeton, an antihistamine, is another sleep aid known to cause drowsiness and can assist with falling asleep.
- Valerian root has been used for centuries to combat insomnia. Nowadays, it’s more convenient to take as a capsule rather than brewing it as tea. It's believed to improve sleep quality and shorten the time it takes to fall asleep.
Exercise regularly. Engaging in high-intensity workouts three to four times a week can help you fall asleep faster and sleep more soundly.
- Consider aerobic exercises like jogging, swimming, or cycling to tire out your body while boosting your overall health.
- Try to exercise earlier in the day, as working out within three hours of bedtime might leave you feeling too energized to sleep.
Stick to a consistent sleep schedule. Establishing a regular bedtime routine can help your body recognize when it's time to rest. Aim to wake up and go to sleep at the same times every day, especially on weekdays.
- Over time, this helps your internal clock naturally sync to your routine, making it easier to fall asleep faster.
- Don’t stress if you sleep in a bit on the weekends—it’s actually beneficial for recovery and helps your body recharge after a demanding week.
See a doctor. If none of the previous tips work and you suspect conditions like insomnia or sleep apnea, it might be time to consult a physician or therapist. They can assess your sleep habits and recommend the best course of action, whether it’s keeping a sleep journal or prescribing medication to aid your rest.
Helpful tips
- Use the restroom before bed to avoid waking up with the urge to go.
- Maintain a positive mindset. Optimistic thinking can calm your mind and ease you into sleep.
- Avoid eating right before bedtime. Digestion can interfere with sleep—try to have your last meal at least three hours before bed.
- Jot down everything on your mind before sleeping to avoid waking up anxious about unfinished tasks.
- Try meditating before bed to relax both your body and mind.
- Wear socks to bed. Keeping your feet warm can help some people fall asleep faster.
- Blow your nose before sleeping. Congestion can disrupt your breathing and affect sleep quality.
- Keep a glass or bottle of water nearby. Sleeping with a dry throat or mouth isn’t ideal.
- Wear an eye mask to block out all light sources.
- Play peaceful music to help your mind unwind.
