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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 July 10, 2020

      How to Take Control of Your Life with Better Boundaries

      How to Take Control of Your Life with Better Boundaries

      We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

      We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

      So, how to take control of your life and stop being pushed around?

      Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

      What Boundaries Are (And What They’re Not)

      Boundaries are limits

      —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

      Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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      Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

      Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

      Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

      How to Establish Boundaries and Take Control of Your Life

      Here are some ways that you can establish boundaries and take control of your life.

      1. Self-Awareness Comes First

      Before you can establish boundaries with others, you first need to understand what your needs are.

      You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

      To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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      You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

      • Where do you need to establish better boundaries?
      • When do you feel disrespected?
      • When do you feel violated, frustrated, or angered by the behavior of others?
      • In what situations do you feel you are being mistreated or taken advantage of?
      • When do you want to be alone?
      • How much space do you need?

      You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

      2. Clear Communication Is Essential

      Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

      Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

      3. Be Specific but Don’t Blame

      Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

      That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

      Sample language:

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      • “You may not…yell or raise your voice to me…”
      • “I need…to be treated with respect…”
      • “It’s not okay when…you take things from my desk without asking…”
      • “I won’t…do your work…cover for you anymore…”
      • “It’s not acceptable when…you ridicule or insult me…”
      • “I am uncomfortable when…you use offensive language”
      • “I will no longer be able to…lend you money…”

      Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

      4. Consequences Are Often Necessary

      Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

      Follow through. People won’t respect your boundaries if you don’t enforce them.

      Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

      We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

      It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

      It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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      Final Thoughts

      Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

      Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

      Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

      The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

      Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

      Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

      They will simply become a natural extension of your self-respect.

      Featured photo credit: Thomas Kelley via unsplash.com

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