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How to Fall Asleep Fast and Have a Restful Sleep (The Definitive Guide)

How to Fall Asleep Fast and Have a Restful Sleep (The Definitive Guide)

There are a few lucky people out there who have no trouble falling asleep at night. The minute their head hits the pillow, they’re out. The rest of us lie in bed staring at the ceiling, tossing and turning, waiting for the mercy of blessed sleep to come.

Lack of sufficient and good quality sleep takes a toll on nearly every aspect of our lives, everything from health, to mood, to safety, to job performance. But with a bit of knowledge, a bit of planning, everyone can learn how to fall asleep fast.

In this article, you will learn everything you need to do since morning in order to fall asleep faster at night:

What to prepare during daytime

1. Wake up at the same time every day (don’t wake up later on weekends)

Your body follows a circadian rhythm,[1] which sets you up to do the same sorts of activities at the same time every day.

Having a waking time that doesn’t change helps your body establish a pattern. Your body prepares to wake up 1-2 hours before you rise, and if it doesn’t know when you should wake up, you’ll have poor quality sleep.

2. Eat breakfast

When you first wake up, your body has been fasting since the night before. When it comes to food, our brains and bodies share many characteristics with early hominids. Eating breakfast tells our inner cave person that our basic needs for survival are being met.[2]

To make your day more energetic, eat healthy breakfast. Here’s a list of simple and tasty ideas for you: 31 Healthy Breakfast Recipes That Will Super Boost Your Energy

3. Don’t press the snooze button

Even though silencing your alarm for a few minutes can make you feel like you have some control over your day, hitting the snooze button can leave you feeling more tired than if you had just gotten up.[3]

When your alarm jolts you from your sleep and you commit to having 5 to 10 minutes of less-restful snooze-button sleep, you start your day off feeling sluggish.

4. Expose yourself to sunlight

The sun gets a lot of bad press, but we need to be exposed to few minutes of natural light every day.[4]

Thirty to sixty minutes of natural outdoor light can help our bodies create a sleep schedule. This is critical for us since our bodies may be inundated with confusing signals from artificial light. Enjoying the sun’s rays in moderation is like hitting the reset button for us.

5. Have enough protein and reach for complex carbs

Eating simple sugars (like those found in candy bars and processed foods) may give you a temporary energy boost, but the inevitable crash isn’t worth the momentary relief. Find out how sugar affects your performance in this article: 5 Ways Sugar Affects Your Mental Performance

Complex carbohydrates and proteins take longer to digest.[5] Unlike simple carbohydrates, which cause your blood sugar to spike, complex carbs and protein contribute to stable blood sugar. You’ll be less likely to feel sleepy in the afternoon, which means you’ll be less likely to take a long afternoon nap or consume too much caffeine, both of which have a negative impact on your sleep.

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I know carbs can be addictive, but here’s how you can deal with it: Are Carbs More Addictive Than Cocaine? (And How to Get Good Carbs)

6. Don’t eat too little or too much

You know that it is miserable to go to bed with your stomach growling, but eating too much can also make it difficult to get a good night’s sleep.

Many people eat too little throughout the day and gorge on a big meal at dinner time.[6] Your digestive system has to work harder when you do this, which can lead to a restless night of discomfort and indigestion.

7. Avoid naps

Try not to nap if you possibly can. Sleeping during the day makes it difficult to fall sleep at night.

If you absolutely must, limit naps to a power nap of 20 minutes.

8. Limit beverages that interfere

We all know that caffeine makes it difficult to fall asleep, but we may not be aware that alcohol interferes as well, as does drinking too much water right before bedtime.

9. Exercise during the day

Exercise improves our health and also improves our sleep by reducing stress.

The caveat: don’t exercise within 3 hours before bedtime. The adrenaline will keep you awake. Check out the tips to get yourself moving here.

What to do in the evening

10. Mind what you eat.

Have a light dinner. Heavy meals may be difficult to digest and indigestion may make it difficult to fall asleep, but don’t go to bed hungry.

Hunger keeps you awake. Eat a light snack shortly before bedtime. Snacks like bananas, Greek yogurt and hummus will help you sleep better.

11. Turn off the TV and computer.

This kind of stimulation tells the brain to be alert when it’s supposed to be winding down and has been proven to reduce sleep quality.

How to prepare your bedroom atmosphere

12. Don’t make yourself able to see and check the clock

Feeling that you’re running out of time to get enough sleep fuels insomnia. Turn the clock away from you, and refrain from checking the time on your phone or watch after you’ve set your alarm.

The lights from electronic devices including your alarm clock can hinder melatonin production, a hormone which helps you fall asleep and feel rested.

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13. Keep the alarm clock out of sight yet within reach

Just because you have the alarm clock out of sight doesn’t mean you need to banish it to some far off corner of your bedroom.

Place your clock within easy reach so that you don’t have to deal with the pressure chasing down a screeching alarm on the other side of the room first thing in the morning.

14. Don’t consume chocolate or ice cream

Most of us know better than to drink a soda or coffee before bed, but ice cream and chocolate are hidden sources of caffeine.

Darker chocolate, which is healthier for you, has a higher amount of caffeine than milk chocolate.

Coffee-flavored and chocolate ice cream also contain sleep-disrupting caffeine.

15. Remove the electronics

Make your bedroom a no-gadget-zone. Shut off the TV and remove computers and other electronic devices from your bedroom. They tempt you to engage in non-restful activities and keep you awake.

The bedroom is for sleep, not work and surfing the internet.

16. Keep the room cool

You fall asleep faster and sleep better if the bedroom is cooler. A lower room temperature lowers core body temperature, and helps you go to sleep. The ideal temperature for sleep is 65 degrees.

Find out more about what you can do to keep yourself at an optimal temperature for sleep here: How to Keep Your Body Temperature Low to Sleep Better

17. Sleep with a weighted blanket

A weighted blanket molds to your body like a warm hug. The pressure helps relax the nervous system and promotes deep, restful sleep. Typically the weight in the blanket is 15 to 30 pounds for adults.

18. Do quality bedding

Get a comfortable and supportive mattress. It’s worth the investment as you spend one-third of your life in bed.

Use comfortable soft sheets and comforter. Smooth, clean and quality bedding helps sooth and relax your body to fall asleep faster.

Here’s a simple infographic to help you find the mattress you need:

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    19. Dim the lights

    Light, even a small amount interferes with sleep hormones and stimulates the brain.

    Wear an eye mask if necessary or turn the alarm clock around.

    20. Turn it down

    Eliminate noise, or alternatively if you find noise soothing or need to block noise you can’t control, choose calming sounds such as white noise or ocean sounds.

    Try not to use your phone or computer to play those sounds though, you may be tempted to use the devices!

    Wearing earplugs can also help block unwanted noise.

    21. Try aromatherapy

    Aromatherapy soothes the body and has a calming effect. There are many scents available that can help you to relax and prepare for sleep. Vanilla, lavender, marjoram, sandalwood are just a few examples. Use these on your pillow, in the air, or in the bath.

    Find out what different scents do to you here: Olfactory Life Hacks: Scents That Increase Brain Power

    The fall-asleep-fast bedtime routine

    22. Sleep and wake up at the same time every day

    Start your bedtime routine at the same time each day and maintain a regular sleep time. It helps condition your body to fall asleep faster by creating a sleep habit and setting your circadian rhythm.

    23. Try a warm bath

    A warm bath can help you relax by raising your body temperature. When you get out of the bath, you’ll cool yourself in a low temperature room, which helps you fall asleep faster.

    24. Drink a soothing beverage

    Herbal tea or a glass of milk also relax the body and help you wind down.

    25. Read anything that’s not thought-provoking

    Read an entertaining or boring book. It helps to get your mind of worries and your to-do list.

    Stay away from stimulating or self-help books though; they rev up your brain.

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    26. Stretch and relax your body

    Try yoga or gentle stretching. Do progressive relaxation; tighten each muscle for a count of ten and then release. It will relax your body and minimize muscle aches and pains.

    Watch this video and learn some simple stretching for better sleep:

    27. Write out your thoughts

    Write out your thoughts or try doodling. This will help to let go of your worries and busy thoughts.

    28. Wear comfortable clothing

    Wear loose, light and cool pajamas. Cotton works best as it minimizes nighttime sweating. Alternatively, sleep without pajamas if it makes you more comfortable. Sleeping naked actually brings you more benefits than you thought.

    Binding or hot PJs make for restless and uncomfortable sleep.

    29. Watch your posture

    Sleep position matters too. Find a comfortable sleep position that supports good sleep posture. Make sure every part of your body is comfortable.

    Buy a good quality pillow that supports your neck and properly aligns your body.

    Side positions are usually better, especially on your left side. But if back works for you that’s fine. Lie in the same position every night, so your body becomes accustomed to falling asleep in the same way.

    Here’s a recommendation for which sleeping position is the best:

      Stick to habits that help you sleep better

      Falling asleep fast requires a bit of preparation, following a regular routine and paying attention to sleep comfort.

      If you’re looking for tips to build a night routine, don’t miss this article: The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

      All these sleep tips can help you make a difference and help you to sleep fast and get a restful night’s sleep.

      Featured photo credit: pixabay via pixabay.com

      Reference

      More by this author

      Royale Scuderi

      A creative strategist, consultant and writer who specializes in cultivating human potential for happiness, health and fulfillment.

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      Last Updated on November 18, 2020

      50 Habits of Highly Successful People You Should Learn

      50 Habits of Highly Successful People You Should Learn

      If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

      That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

      Here’re 50 habits of successful people you should learn:

      1. Believe It to See It

      Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

      2. See Problems as a Wonderful Gift

      While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

      3. Keep Looking for Solutions

      Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

      4. Remember It’s All About the Journey

      Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

      5. Feel the Fear and Do It Anyway

      There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

      6. Always Ask Productive Questions

      It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

      7. Understand the Best Waste of Energy Is Complaining

      Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

      8. Don’t Play the Blame Game

      Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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      9. Maximize Your Strengths

      Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

      10. Be in It to Win It

      Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

      11. Know That Success Attracts Success

      People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

      12. Actually Choose to Be Successful

      Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

      13. Visualize, Visualize, Visualize!

      You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

      14. Be a One-Off Original

      Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

      15. The Perfect Time to Act Is Now

      Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

      16. Keep Learning, Keep Growing

      Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

      17. Always Look on the Bright Side of Life

      Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

      18. Having a Bad Day? Do It Anyway!

      We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

      19. Sometimes Risky Business Is Needed

      Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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      20. Accept Challenge All the Time

      Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

      21. Make Your Own Luck

      In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

      22. Ignite Your Initiative

      While many people are reactive, successful people are proactive – taking action before they have to.

      23. Be the Master of Your Emotions

      Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

      24. Champion in Communication

      Consciously working on effective communication skills gets anyone closer to success.

      25. Plan Your Life Strategically

      Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

      26. Become Exceptional at What You Do

      To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

      27. Choose to Live Outside of Your Comfort Zone

      While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

      28. Live by Core Values

      Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

      29. Realize Money Isn’t Everything

      Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

      30. Don’t Get Carried Away

      Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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      31. Self-Worth Is Not Tied to Success

      Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

      32. Kindness Breeds Kindness (And Success)

      Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

      33. More Humility, Less Arrogance

      Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

      34. Change Opens New Doors

      People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

      35. Success Requires a Healthy Body

      It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

      36. Laziness Just Doesn’t Exist

      Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

      37. Resilience by the Bucket Load

      When difficulty strikes, most would throw in the towel, but successful people are just warming up.

      38. Feedback Is Just Another Chance to Improve

      How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

      39. Your Vibe Attracts Your Tribe

      If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

      40. Can’t Control It? Forget It

      Successful people don’t invest time or emotional energy into things which they have no control of.

      41. Swim Against the Tide

      Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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      42. Alone Time Is Valuable Time

      More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

      43. Self-Standard Is Higher Than Most

      Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

      44. Failure Isn’t Rationalized

      While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

      45. Down Time Is an Important Part of a Routine

      Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

      46. Career Isn’t Who You Are, It’s What You Do

      Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

      47. Be Interested in Only the Path of Resistance

      While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

      48. Follow Through

      Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

      49. Invest in All Your Dimensions

      We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

      50. Put Your Money Where Your Mouth Is

      To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

      So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

      Bonus: 5 Bad Habits To Quit

      More About Success

      Featured photo credit: Juan Jose via unsplash.com

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