Laying in bed when you are tired trying to fall asleep, but you can't is so frustrating.
When we want to sleep we might just want to fall asleep as quick as possible to avoid that horrible tossing and turning feeling.
We'll share ten easy tips to help you fall asleep faster when you need to at night.
10 Ways to Help You Fall Asleep Faster
1. Avoid Blue Light At Night
If your eyes are exposed to excess blue light in the evening then that can contribute to you struggling to fall asleep.
You will be exposed to sources of blue light coming from a TV screen, cellphone, tablet computer and the indoor lights in your house.
Blue light can shift your circadian rhythm by suppressing your melatonin secretion and negatively affecting your body clock. This shift in your body clock will make it harder for you to fall asleep faster in the evening.
Try wearing blue light glasses in the evening like our red lens Sleep+ blue light glasses.
You can also try switching out your houses light bulbs with our blue light blocking and flicker-free light bulbs, the Lumi Light Bulbs.
2. Expose Yourself to Morning Sunlight
If you expose your eyes to the morning sunlight this can help entrain your melatonin production cycle for a healthier sleep-wake patterns.
As we said above, you need to reduce your evening exposure to artificial blue light, and you need to expose your eyes and skin to natural morning daylight.
Exposing yourself to morning sunlight also means that you aren't sleeping in too late and this helps avoid social jet lag, which we will mention more below.
3. Avoid Using Your Cellphone in the Bedroom
Using electronics like your cellphone whilst laying in bed can delay your sleep.
If you are feeling sleepy and starting to browse the apps on your phone in bed, this can reduce your ability to fall asleep faster.
The dopamine hit your brain is looking for when scrolling social media apps will mess with your sleep cycle.
If you are going to browse your social media accounts do that before going to bed; not once you are in bed.
4. Avoid Binge Watching Videos
Binge watching a TV series program on Netflix or Amazon is something that can easily happen. You get started on one episode and next thing you know you want to finish the season of episodes.
You will experience the same issue as browsing on your cell phone; your brain will be looking for the dopamine hit that comes from watching entertaining programs and that messes up your melatonin secretion.
Be strict with yourself and don't binge watch a TV programs or YouTube videos in the evening.
5. Have a Consistent Wake-Up Time
Waking up at different times on the weekday and weekends can contribute to something called social jet lag. This in turn can contribute to making you struggle to fall asleep faster.
Practice waking up at the same time on the weekends as you do on the weekdays. This will help make you more sleepy in the evenings and force you to fall asleep earlier from being so tired.
6. Try Read a Paperback Book in the Evening
Some people find that reading a paperback book makes them more tired. There can be many reasons for this effect.
Definitely don't read on electronic devices including e-readers if you are going to try reading a book to fall asleep faster.
7. Avoid Caffeine Late in the Day
For some people they may find that drinking caffeine too late in the day messes with their sleep pattern and makes them struggle to fall asleep in the evening.
If you enjoy drinking lots of coffee or tea during the day, try not drinking any after lunchtime to see if that helps you fall asleep faster and have a better quality sleep.
8. Do Some Exercise in the Day
Exercise is an important basic foundation of our health, and also has an influence on entraining our circadian rhythm.
Try either a heavier workout earlier in the day and maybe a light stretch or yoga type movement in the late afternoon to see if that helps to make you fall asleep faster.
The key is not to be so exhausted to try fall asleep as you might feel you haven't got enough deep sleep to help restore yourself from the exhaustion.
9. Don't Try Force Yourself to Sleep
If you are tossing and turning in bed and telling yourself to go to sleep then that is normally a losing battle.
Research has found that people trying hard to fall asleep actually makes sleep worse.
There is a psychotherapy technique called Paradoxical Intention for sleep that might help some people fall asleep faster.
10. Try Wearing Socks to Bed
Our core body temperature starts to drop when we are ready to go to bed.
Having warmer feet helps reduce your core body temperature through a process called distal vasodilation.
So, wearing socks to bed can help some people fall asleep faster and get better sleep.
You can also try warming your feet before going to bed in a warm water foot bath to see if that helps you fall asleep faster.
There are lots of techniques and tips out there to help you fall asleep faster.
Good sleep is vital for our health and we hope you manage to get some good sleep maybe from some the tips we shared above.