How to Fall Asleep

Read these 7 tips for falling asleep quickly and easily

By Gabrielle Seunagal

Do you ever find yourself wondering how to fall asleep at night? Would your days be better and more productive if you were able to get a good night’s rest?

If you answered yes to either of these questions, then you’re not alone. Nearly two-thirds of America is sleep-deprived, and it starts will trouble falling asleep in the first place. Here are seven great ways to fall asleep more easily at night.

Woman sleeping soundly on a new mattress on her side

1. Wind Down in the Hours Before Bedtime

Falling asleep is more than just about laying your head on the pillow and dozing off. Taking it easy before you call it a night is one of the best ways to get your body to wind down. Of course, different people have various ways of relaxing. Overall, there are some general things which you can do to wind down. This will allow you to no longer have to wonder how to fall asleep.

Reading a book, taking a warm bath and listening to instrumental music are each excellent ways of winding down. In order to get a good night’s sleep, you need to be in the right state of mind. Activities which require high focus and intensity generally stimulate parts of the brain which need to be relaxed in order to fall asleep.

2. Establish a Comfortable Sleep Environment

Having a comfortable environment is very important if you’re working on how to fall asleep. First and foremost, turn off all electronics. Phones, iPads, laptops and other devices make it very hard to fall asleep at night. This is also applicable to watching TV. It’s actually been proven that the blue lights which are emitted from electronic screens restrain hormones which help you fall asleep at night.

Body temperature is another factor involved in how to fall asleep. In most cases, if you are too cold, this can make it harder to get a good night’s rest. This doesn’t mean that you have to be blazing hot; however, make sure that your room’s temperature is comfortable and relaxing. This will vary from person to person and depending upon preferences.

3. Look into Using Essential Oils

Did you know that there are many essential oils that can help you fall asleep at night? If tossing and turning and struggling to stay asleep are issues for you, aromatherapy might help. Aromatherapy simply involves using essential oils.

If you want to set the mood and get into the proper mindset to improve sleep, then diffusers may be a good idea. Some of the best essential oils which promote sleep are damask rose and lavender. However, anything which helps you to relax is likely to do the trick.

4. Get into a Nighttime Routine

Believe it or not, getting into a night time routine trains your body. If you’re unsure of how to fall asleep and enjoy a high quality of sleep, then a routine will help you. Winding down at roughly the same time each night is a great start. Drinking warm tea and eating a light meal before bedtime are also great things to implement into your nighttime routine.

It’s important to note that getting into a routine can take time. Partaking in various actions at the same time every day is all about building habits. In the long run, these habits will help you not only fall asleep faster, but also stay asleep throughout the night.

5. Watch Your DayTime Routine Also

Did you know that what you do in the hours before bedtime can impact your relaxation techniques and circadian rhythms? Sadly, many people don’t realize this. There is a common misconception that only what happens in the short time before bed is what counts. This is wrong and it leaves so many people struggling with how to fall asleep at night.

In the hours leading up to bedtime, you should stay away from certain substances. The substances in question include alcohol, caffeine, energy drinks, you get the idea! These type of drinks have a tendency to cause people to stay awake or, at the very least, they can interfere with your quality of sleep.

6. Consider Taking Sleeping Medicine

If you’re constantly asking yourself how to fall asleep, then sleep medicine might turn out to be helpful. This is usually great if you are in a healthy sleeping environment and could simply use an extra push to doze off. In most cases, this type of medication will not only improve sleep quality but also help you fall asleep faster. It generally takes anywhere from 30 minutes to an hour for the medicine to begin kicking in.

Although sleeping medicine definitely has its upsides, it’s important to be careful. When this type of medication is consumed frequently, you can become dependent upon it. Furthermore, your body may adapt to the medicine following ongoing consumption. This will make the medication less effective. This could also lead to you needing more and more of it in order to fall asleep at night.

7. Take Care of Your Mental Health

Believe it or not, your state of mind can greatly impact your ability to fall asleep at night. If you are stressed out or worried, it may be harder for you to sleep. However, if you feel at peace and relaxed when your head hits the pillow, you will probably have an easier time. Mental health is very real and it impacts so many aspects of our lives.

If you are struggling with your mental health, it’s ok to work with a specialist or ask for help. Not only can this help you rest at night, but it will also bring you better peace of mind throughout the day. Asking for assistance is never something to be ashamed of.

Final Words on How to Fall Asleep

No two people are exactly alike in terms of how they fall asleep at night. Using essential oils and creating a night time routine in the hours before bed may help one person. Someone else may only need to create a comfortable sleep environment in order to get a great night’s rest.

Sleep is so very important to the quality of our everyday lives. If you feel as though you have tried all of the above solutions and still struggle with a good night’s sleep, you may want to see a doctor or physician.

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