What Can I Do to Fall Asleep Faster?

If you toss and turn for minutes — sometimes longer — before bed, you’re not alone. An estimated 33% of people sleep less than seven hours each day, the minimum adult sleep requirement for the rest you need. Only 32% of people actually believe they get a healthy amount of sleep.

Here’s the good news: you’re not powerless when it comes to sleep. Different sleep strategies and lifestyle changes have been shown to have a huge impact on your sleep quality and longevity. Creating a relaxing bedtime routine, maintaining a consistent sleep schedule, effectively managing stress, and limiting naps are among the most effective strategies for faster, better sleep.

1. Create a Relaxing Bedtime Routine

Creating a relaxing bedtime routine is one of the most effective ways to prepare your body and mind for a good night's sleep. Here are a few helpful ingredients for the right bedtime routine:

Warm bath or shower: Taking a warm bath or shower before bed can be incredibly relaxing. The rise in body temperature, followed by the drop in body temperature as you cool down, mimics the natural drop in body temperature that occurs as you fall asleep. This can make it easier to doze off.
A good book: Reading a book, especially something light and enjoyable, can be a great way to unwind and shift your focus away from the stresses of the day.
Sleep journaling: Writing down your thoughts, worries, or things you're grateful for in a journal can be a therapeutic way to clear your mind. It can help you let go of stress while tracking your sleep from day to day.
Stretching or yoga: Gentle stretching or a short yoga session can help release physical tension and promote relaxation. Focus on deep stretches and slow movements with steady, deep breathing.
Soft music or white noise: Soft, calming music or white noise can create a peaceful atmosphere that helps you drift off to sleep. Many people find nature sounds, rain, or ocean waves particularly soothing.

These are all great ways to train your brain that sleep time is approaching. Your relaxing bedtime routine should set the stage for a restful night’s sleep. That’s why it’s also important to avoid a few activities close to bedtime, including:

Excessive screen time:The blue light emitted by phones, tablets, computers, and televisions can disrupt your circadian rhythm and suppress the production of melatonin, a hormone that regulates sleep. Avoid screens at least an hour before bedtime.
Caffeine and stimulants: Consuming caffeine or other stimulants, like nicotine, close to bedtime can interfere with your ability to fall asleep. Try to avoid these substances in the hours leading up to bedtime.
Intense exercise: Vigorous exercise too close to bedtime can increase your heart rate and body temperature, making it challenging to wind down and fall asleep. Aim to finish intense workouts at least a few hours before bedtime.
Napping late in the day: While short naps can be refreshing, napping too late in the afternoon or evening can interfere with your ability to fall asleep at night. If you need to nap, limit it to 20-30 minutes and avoid doing so close to bedtime.
Heavy or spicy foods: Large, heavy meals, especially those high in fat or spice, can lead to indigestion and discomfort, making it difficult to sleep. Try to finish eating at least 2-3 hours before bedtime.

Your bedtime routine helps set the tone for uninterrupted sleep. Optimize a sleep routine so that it works well with your sleep schedule — another ingredient in getting to sleep faster.

2. Stick to a Consistent Sleep Schedule

Maintaining a consistent sleep schedule is a fundamental component of good sleep hygiene. Your circadian rhythm, often referred to as your body's internal clock, is responsible for regulating various physiological processes — including your sleep-wake cycle. When you establish a consistent sleep schedule, you synchronize your body's internal clock with external cues like daylight and darkness.

To establish and maintain a consistent sleep schedule, first determine the amount of sleep you need and plan your bedtime and wake time accordingly. Try to stick to the same sleep and wake times each day. Gradually adjust your schedule if needed, shifting your bedtime or wake time by 15-30 minutes each night until you reach your desired sleep schedule.

Avoid staying up late or sleeping in excessively on weekends, as this can disrupt your routine. Particularly in the first few days of a new sleep schedule, be particularly mindful of blue light exposure to light in the evening. Bright screens and artificial lighting can interfere with your circadian rhythm.

3. Find Ways to Effectively Manage Stress

Managing stress and anxiety plays a critical role in improving your ability to fall asleep faster. These emotional and psychological factors can act as substantial barriers to a peaceful transition into sleep. Stress and anxiety activate the release of hormones like cortisol and adrenaline, which elevate heart rate and blood pressure while inducing a heightened state of alertness, making it difficult to relax and initiate sleep.

Here are a few stress-relieving techniques to try near bedtime:

Deep breathing: Practice deep, slow breathing exercises to calm your nervous system. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth.
Guided imagery: Listen to guided imagery or relaxation recordings designed specifically for sleep. These recordings often include soothing narratives and music to help you relax and drift off to sleep.
Aromatherapy: Use calming essential oils like lavender, chamomile, or cedarwood. You can diffuse these oils in your bedroom or apply them topically (diluted) to help create a soothing atmosphere.
Visualization: Create mental images of calming and serene scenes, such as a peaceful beach or a tranquil forest. As you immerse yourself in these visualizations, your mind can let go of stress and tension, making it easier to fall asleep.
Mindfulness meditation: Engage in mindfulness meditation, which encourages you to focus on the present moment, letting go of racing thoughts and worries. This practice can calm your mind and reduce stress and anxiety.

Stress isn’t always a one-time obstacle. You might find that managing stress and addressing anxiety is an ongoing challenge. If you begin to notice stress impacting sleep or other aspects of your life, make sure to consult a medical professional who can help you protect your mental well-being.

4. Limit Daytime Naps

While napping can offer a quick energy boost during the day, it can also make it more difficult to go to sleep at night. So if you're trying to get to sleep faster each night, it's important to cut out long or late naps.

If you’re going to nap during the day, here are a few guidelines to follow:

Keep naps short, no longer than 20-30 minutes.
Schedule naps earlier in the day to minimize nighttime sleep impact.
Avoid caffeine close to your naptime.

A brief daytime nap can give your body the jolt of energy it needs. Just as easily, a long nap can leave you feeling sluggish and make it harder to fall asleep.

5. BONUS: Use Better Sleep Materials

Using better sleep materials and creating a comfortable sleep environment is essential for falling asleep faster and enjoying a more restful night's sleep. This means investing in pillows, blankets, and either sleep accessories that protect your sleep in all the right ways.

Using better sleep materials can also mean upgrading your mattress. At Mattress Warehouse, we’re committed to protecting your sleep — no matter your sleep challenges or your price point. That’s why we created bedMATCH: a diagnostic program that analyzes your sleep profile and recommends the best mattress options for sleepers like you. In five minutes, bedMATCH assesses metrics like your height, body type, and preferred sleep position before identifying mattresses that fit your needs.

Visit your local Mattress Warehouse to try bedMATCH for free today, or take the online bedMATCH quiz to browse the best mattress options right now.