{"id":6864,"date":"2023-08-25T21:01:07","date_gmt":"2023-08-25T14:01:07","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6864"},"modified":"2023-08-25T21:01:07","modified_gmt":"2023-08-25T14:01:07","slug":"how-to-fall-asleep-fast-expert-tips","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6864","title":{"rendered":"How To Fall Asleep Fast: Expert Tips"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">W<\/span>e\u2019ve all been there: You hop in bed in an attempt to actually get a full seven-to-eight hours of sleep, only to toss and turn for what feels like forever before actually nodding off. What gives? Well, if we\u2019re being literal: anxiety from the previous day (or honestly, from years ago\u2014sometimes it be like that), <a href=\"https:\/\/www.wellandgood.com\/how-to-sleep-before-big-day\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-sleep-before-big-day\/\">stress before a big event<\/a>, and\/or an overall lack of melatonin. Thankfully, sleep experts are here to help us learn how to fall asleep fast. From tips for how to relax your mind to techniques that can improve overall sleep quality, ahead you\u2019ll find 14 suggestions you\u2019ll want to put to the test, stat. Who knows, these expert sleeping tips might even teach you how to stay asleep all night, too.<\/div>\n<hr\/>\n<hr\/>\n<h2><strong>Tips for falling asleep fast<\/strong><\/h2>\n<p>If you\u2019re hoping to learn how to sleep faster (or how to sleep better), you\u2019re in the right place. There are a variety of lifestyle changes you can make to create the ultimate calm sleep routine.<\/p>\n<h3>1. Finish up any intense exercise by early evening at the latest<\/h3>\n<p>Here at Well+Good, we <a href=\"https:\/\/www.wellandgood.com\/workout-routine-for-better-sleep\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/workout-routine-for-better-sleep\">love to work out<\/a>\u2014but it\u2019s important to remember that there\u2019s a time and a place for everything, and right before bed, the last thing you want to do is <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34022085\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34022085\/\">boost your cortisol<\/a> and adrenaline. (Because, FYI: Research shows that when you use more than 60 percent of your max heart rate, that can happen.)<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/how-to-fall-asleep-fast\/\" current-title=\"How to Fall Asleep Fast: 14 Expert Tips That Will Help You Doze Off ASAP\" current-image=\"GettyImages-1388450667-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-02-25\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/how-to-fall-asleep-fast\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/how-to-fall-asleep-fast\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/how-to-fall-asleep-fast\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>Because of this, licensed therapist, millennial family expert, and <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Folly.sjv.io%2Fc%2F2372336%2F1013397%2F13300%3FsubId1%3DSTMSLS-1084255%26u%3Dhttps%253A%252F%252Fwww.olly.com%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.olly.com\/\">OLLY<\/a> Ambassador, <a href=\"https:\/\/www.instagram.com\/kiergaines\/?hl=en\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/kiergaines\/?hl=en\">Kier Gaines<\/a> (who is passionate about the intersection of sleep and mental health), says that expending your physical energy earlier in the day is key to helping your body fall asleep fast at night. \u201cThe body will be primed for restful sleep, and the mind won\u2019t be too far behind,\u201d he explains. If the only time you have to exercise is <a href=\"https:\/\/www.wellandgood.com\/evening-workouts-better-than-morning\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/evening-workouts-better-than-morning\/\">after work<\/a>, just be sure to finish with enough time to eat your post-workout dinner at least one and a half hours before hitting the sheets.<\/p>\n<h3>2. Practice gentle yoga or stretching<\/h3>\n<p>Since HIIT workouts and sprints aren\u2019t advisable super close to bedtime, you may want to explore more meditative physical activity, says independent sleep doctor and <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSLS-591959%26url%3Dhttps%253A%252F%252Fpurple.com%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/purple.com\/\">Purple<\/a> sleep advisor <a href=\"https:\/\/meetasinghmd.com\/\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/meetasinghmd.com\/\">Meeta Singh, MD<\/a>. \u201cGentle yoga or stretching can help release tension in your muscles and calm your mind,\u201d she explains.<\/p>\n<p>(Planning to implement a stretching routine before bed? The <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D999%26u%3D2520112%26m%3D136173%26afftrack%3DSTMSLS-1082151%26urllink%3Dwww.shopstakt.com%252Fproducts%252Fthe-mat&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.shopstakt.com\/products\/the-mat\">Stakt The Mat<\/a>, $86) is a chic, compact exercise mat with just enough padding to make any stretch comfortable. Meanwhile, keeping a <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.awin1.com%2Fcread.php%3Fawinmid%3D30347%26awinaffid%3D1097075%26campaign%3D%26clickref%3DSTMSLS-1082151%26ued%3Dhttps%253A%252F%252Fshop.lululemon.com%252Fp%252Fyoga-accessories%252FNo-Limits-Stretching-Strap%252F_%252Fprod3470019%26platform%3Dpl&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/shop.lululemon.com\/p\/yoga-accessories\/No-Limits-Stretching-Strap\/_\/prod3470019\">Lululemon No Limits Stretching Strap<\/a>, $18, on hand can help you achieve all the static stretches you\u2019re hoping to do before bed\u2014and whenever.)<\/p>\n<h3>3. Take a warm bath or shower<\/h3>\n<p>There\u2019s something so relaxing about taking a steamy shower or sinking into a hot bath. \u201cA warm bath or shower can help relax your muscles and ease tension, which can make it easier to fall asleep,\u201d Dr. Singh says.<\/p>\n<p>To make bath time even more beneficial for sleep, integrative medicine physician and OLLY ambassador <a href=\"https:\/\/doctortaz.com\/\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/doctortaz.com\/\">Taz Bhatia, MD,<\/a> says to incorporate magnesium-infused products. \u201cIncreasing magnesium levels has proven to reduce stress symptoms from irritability to sleeplessness,\u201d she explains.<\/p>\n<p>If you\u2019re a shower person, consider using the <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshop-links.co%2F1812355236109565899%3Fu1%3DSTMSLS-1082151&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sephora.com\/product\/atlantic-kelp-magnesium-anti-fatigue-body-wash-P436089\">Ren Clean Skincare Atlantic Kelp &amp; Magnesium Anti-Fatigue Body Wash<\/a> ($30); if you prefer baths, adding a magnesium bath soak, such as the <a href=\"https:\/\/asutra.com\/products\/copy-of-magnesium-flakes\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/asutra.com\/products\/copy-of-magnesium-flakes\">Asutra Magnesium Bath Flakes<\/a> ($20), can help improve your overall sleep quality.<\/p>\n<p>Not planning to shower or bathe before bed? Dr. Bhatia says you can still enjoy the sleep-boosting topical effects of magnesium by applying an overnight scalp treatment. \u201cWarming coconut oil into the scalp is an old Ayurvedic tradition that relaxes the scalp and improves blood flow to the scalp, which is often diverted in stress,\u201d she explains. \u201cBy adding magnesium oil, the added benefit of magnesium&#8217;s relaxation on muscles is a true stress-relief treat.\u201d<\/p>\n<h3>4. Create a bedtime routine<\/h3>\n<p>Routines can be immensely helpful for sticking to a workout regimen or diet plan, and they can also help when it comes to achieving calm sleep. When creating a <a href=\"https:\/\/www.wellandgood.com\/how-to-create-a-bedtime-routine\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-create-a-bedtime-routine\/\">bedtime routine<\/a>, start by thinking about when you want to get up, then work backward. If you want to wake up at 7 a.m., you\u2019ll need to go to bed between 11 p.m. and midnight to achieve seven to eight hours of sleep. Since we rarely fall asleep instantaneously, it\u2019s important to give yourself time to wind down before you intend to snooze. So, if your bedtime is 11 p.m., around 10 p.m. start taking the steps you know will help you chill out: draw a bath, get under the covers with a book or journal, drink your chamomile tea\u2014whatever works for you.<\/p>\n<p>All in all, Gaines says the most important thing is to actually prepare for bed. \u201cPassing out on the couch and preparing for bed conscientiously are not the same thing,\u201d he explains. \u201cSome people find relaxation in the ritual of a night routine.\u201d<\/p>\n<h3>5. Limit blue light before bed<\/h3>\n<p>As cozy as it may feel to curl up with your phone and scroll through your social media feeds until you fall asleep, the very practice is actually part of the reason why it may be so hard to fall asleep in the first place. \u201cOur devices influence spikes in brain activity that can make it much more difficult to fall and stay asleep,\u201d Gaines warns.<\/p>\n<p>While phones are often the biggest culprits, Dr. Bhatia points out that artificial cool-toned lights, tablets, and televisions all emit blue light. She suggests turning off all bright, blue-tinted lights for a couple of hours before bed. That\u2019s not to say you have to just lay in the dark, though. \u201cSwitch instead to lights with amber bulbs, like night lights,\u201d she says. \u201cDoing so will help your melatonin production stay on track and normalize your internal clock, so you can fall asleep at a good hour.\u201d<\/p>\n<p>Another option? Consider dimmable lights. \u201cDimming the lights in your bedroom can help signal to your brain that it is time to wind down and prepare for sleep,\u201d Dr. Singh says.<\/p>\n<p>(Looking for a great night light? The <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fcasper.5ad6.net%2Fc%2F2372336%2F396851%2F7235%3FsubId1%3DSTMSLS-1082151%26u%3Dhttps%253A%252F%252Fcasper.com%252Faccessories%252Fglow.html&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/casper.com\/accessories\/glow.html\">Casper Glow Light<\/a>, $129, comes with a companion app that lets users set it to a timer for falling asleep and rising\u2014the cordless light gradually dims at nighttime and brightens at dawn. That said, if you prefer multi-tasking night lights, the <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fhatch.sjv.io%2Fc%2F2372336%2F1067883%2F13693%3FsubId1%3DSTMSLS-1082151%26u%3Dhttps%253A%252F%252Fwww.hatch.co%252Frestore-2%252Fputty%2523shop&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.hatch.co\/restore-2\/putty#shop\">Hatch Restore 2<\/a>, $200, triples as an alarm clock and sleep sound machine.)<\/p>\n<h3>6. Stick to a consistent sleep schedule<\/h3>\n<p>Notice how we mentioned the importance of thinking about your <a href=\"https:\/\/www.wellandgood.com\/consistent-sleep-schedule\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/consistent-sleep-schedule\/\">sleep schedule<\/a> when outlining a bedtime routine? Well, one of the best tips for improving overall sleep quality is to go to bed and wake up at the same time every day. \u201cEven on weekends,\u201d Dr. Singh points out. \u201cThis helps regulate your body&#8217;s internal clock and can help you fall asleep faster.\u201d<\/p>\n<h3>7. Create a relaxing sleep environment<\/h3>\n<p>While choosing the right lighting for your bedroom can help promote calm sleep, it\u2019s not the only thing that will boost your ability to drift off. Setting a cool temperature <a href=\"https:\/\/www.wellandgood.com\/best-temperature-for-sleeping\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-temperature-for-sleeping\/\">(between 60 and 68 degrees)<\/a>, wearing breathable pajamas, and using super comfortable bedding all play a significant role in your sleep quality, Dr. Singh says.<\/p>\n<p>If you\u2019re looking to revamp your PJ drawer (as I just did), may I suggest the <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSLS-1082151%26url%3Dhttps%253A%252F%252Fprintfresh.com%252Fproducts%252Flemon-drop-sleep-shirt-cloud&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/printfresh.com\/products\/lemon-drop-sleep-shirt-cloud\">Printfresh Sleep Shirt<\/a> ($102)? The 100-percent cotton sleep dress features three-quarter\u2013length sleeves and a button-front silhouette that\u2019s so comfortable, I bought it in two patterns and already have my eye on a third.<\/p>\n<p>If you\u2019re planning to revamp your bedding, check out the <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSLS-1010291%26url%3Dhttps%253A%252F%252Fpurple.com%252Fsheets%252Fsoft-stretch&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/purple.com\/sheets\/soft-stretch\">Purple SoftStretch Sheet Set<\/a> ($189) if you prefer an ultra-snuggly, jersey-type feel, or the <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fbrooklinen.pxf.io%2Fc%2F2372336%2F971323%2F12856%3FsubId1%3DSTMSLS-1082151%26u%3Dhttps%253A%252F%252Fwww.brooklinen.com%252Fproducts%252Fclassic-hardcore-sheet-bundle&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.brooklinen.com\/products\/classic-hardcore-sheet-bundle\">Brooklinen Classic Hardcore Sheet Bundle<\/a> ($195+) if you crave the feel of crisp, cool cotton while you sleep.<\/p>\n<p>It\u2019s also worth noting that if you <a href=\"https:\/\/www.wellandgood.com\/do-you-sleep-better-with-partner\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/do-you-sleep-better-with-partner\/\">share your bed with a partner<\/a> or a pet, having a large enough sleep space is key to getting a good night\u2019s rest. If you\u2019re thinking it\u2019s time to upgrade to a queen or king, consider the <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSHM-1066957%26url%3Dhttps%253A%252F%252Famerisleep.com%252Fas3.html&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/amerisleep.com\/as3.html\">Amerisleep AS3<\/a> ($1,299+)\u2014a fan-favorite bed-in-a-box that\u2019s cushy yet supportive, not to mention designed with cooling technology.<\/p>\n<h3>8. Enjoy a scent that soothes you<\/h3>\n<p>Another way to make your sleep environment more relaxing is with a sleep-inducing fragrance. \u201cOur brains associate some fragrances with calmness and positive mood,\u201d Gaines explains. \u201cSince stress and anxiety are chief causes of sleeplessness, a nice candle can help mitigate those barriers to a restful slumber.\u201d<\/p>\n<p>(Need a reco? The <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSLS-1082151%26url%3Dhttps%253A%252F%252Fhomesick.com%252Fproducts%252Fevening-unwind-candle&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/homesick.com\/products\/evening-unwind-candle\">Homesick Evening Unwind Candle<\/a>, $38, features hints of lavender alongside <a href=\"https:\/\/www.wellandgood.com\/green-tea-for-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/green-tea-for-sleep\/\">green tea<\/a>, orange, and lemon. It\u2019s positively delightful.)<\/p>\n<p>If you\u2019re worried about falling asleep before remembering to blow out your candle, you can always opt for a sleep spray. \u201cLavender is a known nervine, working through aromatherapy to relax the brain&#8217;s stress centers,\u201d Dr. Bhatia says, explaining that it calms the nervous system and helps with sleep regulation.<\/p>\n<p>(<em>Psst:<\/em> The <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSLS-1082151%26url%3Dhttps%253A%252F%252Fwww.bathandbodyworks.com%252Fp%252Flavender-iris-essential-oil-mist-026634164.html&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.bathandbodyworks.com\/p\/lavender-iris-essential-oil-mist-026634164.html\">Bath &amp; Body Works Lavender Iris Essential Oil Mist<\/a>, $16, smells lovely and looks like a chic bedside table addition.)<\/p>\n<h3>9. Curb caffeine and alcohol intake<\/h3>\n<p>It might not be what you want to hear, but caffeine and alcohol both make falling asleep much harder than it needs to be. Because of this, Dr. Singh says you should cut out both in the hours leading up to bedtime. More specifically, you should cut caffeine by the early afternoon, and have your last alcoholic beverage (if any at all) at least two hours prior to bedtime.<\/p>\n<p>If you simply love the ritual of winding down with wine or a cup of hot coffee, there are ways to still enjoy that time\u2014only with different bevs. If you enjoy a nightcap, consider opting for <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D999%26u%3D2520112%26m%3D120795%26afftrack%3DSTMSLS-1082151%26urllink%3Dboisson.co%252Fproducts%252Ffrench-bloom-le-blanc-0-0-alcohol&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/boisson.co\/products\/french-bloom-le-blanc-0-0-alcohol\">French Bloom Le Blanc 0% Alcohol<\/a> ($39) or a <a href=\"https:\/\/sunwink.com\/products\/hibiscus-mint-unwind\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/sunwink.com\/products\/hibiscus-mint-unwind\">Sunwink Hibiscus Mint Unwind Sparkling Tonic<\/a> ($50 for 12)\u2013my personal fave! If you love the calming sensation of a hot bev before bed, swap out your coffee for a decaf tea, such as the <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSLS-1082151%26url%3Dhttps%253A%252F%252Fwww.davidstea.com%252Fus_en%252Ftea%252Forganic-calming-chamomile-tea%252F10009US01VAR003926.html&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.davidstea.com\/us_en\/tea\/organic-calming-chamomile-tea\/10009US01VAR003926.html\">David\u2019s Tea Calming Chamomile Tea<\/a> ($10).<\/p>\n<p>Another option? Warm milk. \u201cThis is one of my favorite traditions passed down from my mom,\u201d Dr. Bhatia shares. \u201cBefore going to bed, many find their mind going a mile a minute. Tryptophan, an enzyme found in warm milk, has shown to relax and calm the nervous system. This always helps me wind down before bed.\u201d<\/p>\n<h3>10. Read a book<\/h3>\n<p>Without screens, you may not know what to do with yourself. Dr. Singh suggests reaching for a good book. \u201cReading a book can help calm your mind and reduce stress levels,\u201d she says. \u201cChoose a book that is not too stimulating or thought-provoking.\u201d In other words, maybe set aside your nail-biting Colleen Hoover novels and opt instead for a lighter (but oh-so-enjoyable) read, such as Jasmine Guillory\u2019s <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FDrunk-Love-Jasmine-Guillory%2Fdp%2F0593100883%3Ftag%3Dwgtrx1145-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Fhow-to-fall-asleep-fast%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/Drunk-Love-Jasmine-Guillory\/dp\/0593100883\"><em>Drunk on Love<\/em><\/a> or Emily Henry\u2019s <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FBook-Lovers-Emily-Henry%2Fdp%2F0593334833%3Ftag%3Dwgtrx1145-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Fhow-to-fall-asleep-fast%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/Book-Lovers-Emily-Henry\/dp\/0593334833\"><em>Book Lovers<\/em><\/a> (though, we fully admit that those may be tough to put down, too).<\/p>\n<h3>11. Listen to relaxing music<\/h3>\n<p>Calming playlists can also help boost feelings of sleepiness. \u201cListening to calming music can help you relax and unwind before bed,\u201d Dr. Singh says. Though, let it be known: white noise, ocean sounds, and brown noise can all help, too. \u201cThey drown out sounds that can stimulate the brain and prevent restful sleep,\u201d Gaines says.<\/p>\n<h3>12. Journal about your day<\/h3>\n<p>If you have trouble falling asleep because you\u2019re up worrying about the events of the day, the past, or the next day, taking time to journal can help release the burden of those thoughts from your mind. \u201cWriting down your thoughts and feelings in a journal can help you process any stress or worries that may be keeping you up at night,\u201d Dr. Singh explains.<\/p>\n<p>If you\u2019d like to start a journaling routine but are worried about your ability to stick to it, consider the <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FJournal-Easiest-System-6x8-25-Yellow%2Fdp%2FB07P7X6YBS%3Ftag%3Dwgtrx1145-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Fhow-to-fall-asleep-fast%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/Journal-Easiest-System-6x8-25-Yellow\/dp\/B07P7X6YBS\">Writing Your Life Hard Cover 5 Year Journal<\/a>\u00a0($40); if you have more to say than just a few lines a day, opt for a beautiful Papier Notebook ($30), to jot down your thoughts.<\/p>\n<h3>13. Sleep in alignment with your circadian rhythm<\/h3>\n<p>While all of these tips and tricks can be immensely helpful for boosting sleep, they won\u2019t work very well if you try to implement them against your natural circadian rhythm, Dr. Singh says. \u201cFor example, if you are a night owl and your natural bedtime is 1 a.m., going to bed at 10 p.m. would mean you would lay there frustrated and not sleep,\u201d she explains. That said, committing to these practices can, indeed, help shift your rhythm over time, so it\u2019s up to you to choose which timing best fits your sleep and lifestyle goals.<\/p>\n<h3>14. Take the right sleep supplements, if you need them<\/h3>\n<p>Over the counter sleep aids like melatonin and magnesium exist to help boost feelings of sleepiness.<\/p>\n<p>\u201cYou produce melatonin naturally at night, but if you have trouble falling asleep, supplementing with melatonin can make a big difference,\u201d Dr. Bhatia says. \u201cMelatonin decreases the time it takes to fall asleep and helps you stay asleep longer.\u201d<\/p>\n<p>While many melatonin supplements exist, the <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FSupplement-Melatonin-L-Theanine-Chamomile-BlackBerry%2Fdp%2FB07JMF2HLS%3Ftag%3Dwgtrx1145-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Fhow-to-fall-asleep-fast%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/Supplement-Melatonin-L-Theanine-Chamomile-BlackBerry\/dp\/B07JMF2HLS\">OLLY Sleep Gummies<\/a> ($25 for 100) are my personal favorite. They\u2019re delicious and don\u2019t have a bad aftertaste\u2014to the point that I wish the recommended dose was more than two gummies. They\u2019re that good!<\/p>\n<p>Meanwhile <a href=\"https:\/\/www.wellandgood.com\/magnesium-for-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/magnesium-for-sleep\/\">magnesium supplements<\/a> help promote muscle relaxation and an overall feeling of calmness, which can also lend to falling asleep faster. My go-to is the <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fmoon-juice.pxf.io%2Fc%2F2372336%2F1443879%2F17153%3FsubId1%3DSTMSFD-1102675%26u%3Dhttps%253A%252F%252Fmoonjuice.com%252Fproducts%252Fmagnesi-om-magnesium-supplement&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/moonjuice.com\/products\/magnesi-om-magnesium-supplement\">Moon Juice Magnesi-Om Magnesium Supplement<\/a> ($42), which is sold in a Berry Calm flavor, as well as an all-new Blue Lemon option. If you ask me, it\u2019s one of the <a href=\"https:\/\/www.wellandgood.com\/best-drinks-for-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-drinks-for-sleep\/\">best drinks for sleep<\/a>.<\/p>\n<h2><strong>FAQ<\/strong><\/h2>\n<h3>Why is my body not letting me sleep?<\/h3>\n<p>There are a number of reasons why your body may not feel primed for sleep. According to Dr. Singh, engaging in stressful activities right before bed (such as having an argument or laboring over an intense project), napping late in the day, drinking caffeine in the afternoon and evening, <a href=\"https:\/\/www.wellandgood.com\/8-foods-to-help-you-sleep\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/8-foods-to-help-you-sleep\/\">eating<\/a> heavy meals close to bedtime, and engaging in too much screen time can all make falling asleep more difficult.<\/p>\n<h3>Does falling asleep fast guarantee better sleep?<\/h3>\n<p>Not necessarily. \u201cWhile falling asleep quickly can be a sign of good sleep quality, it&#8217;s not the only factor that determines the quality of your sleep,\u201d Dr. Singh says. \u201cSometimes falling asleep fast just means you are sleep deprived.\u201d That\u2019s why sleep and activity trackers, like the <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D999%26u%3D2520112%26m%3D101649%26afftrack%3DSTMSLS-1082151%26urllink%3Djoin.whoop.com%252F%253Fgdpr%253D1%25252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/join.whoop.com\/?gdpr=1%2F\">Whoop<\/a> ($49+) and <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fouraring.sjv.io%2Fc%2F2372336%2F1408413%2F16760%3FsubId1%3DSTMSFT-984527%26u%3Dhttps%253A%252F%252Fouraring.com%252Fproduct%252Fheritage-silver&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-fall-asleep-fast%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener sponsored\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/ouraring.com\/product\/heritage-silver\">Oura Ring<\/a> ($299+), measure sleep latency (aka how long it takes you to fall asleep) as well as how many hours you actually sleep for over the course of the night.<\/p>\n<h3>What if I can\u2019t sleep at night?<\/h3>\n<p>While feeling restless here and there is normal, if you find that you can\u2019t sleep for nights on end, it\u2019s time to consult a doctor to determine what might be keeping you up, and if something beyond lifestyle factors may be at play. If they find that your sleep is a true sign of insomnia, they may offer <a href=\"https:\/\/www.wellandgood.com\/do-sleeping-pills-work\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/do-sleeping-pills-work\/\">prescription sleeping pills<\/a>.<\/p>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We\u2019ve all been there: You hop in bed in an attempt to actually get a full seven-to-eight hours of sleep, only to toss and turn for what feels like forever before actually nodding off. What gives? Well, if we\u2019re being literal: anxiety from the previous day (or honestly, from years ago\u2014sometimes it be like that), &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6865,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6864","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6864","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6864"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6864\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/6865"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6864"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6864"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6864"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}