Tired of tossing and turning for hours before actually nodding off?
Learn how to fall asleep fast with expert-backed tips and tricks.
Try an Unexpected Technique a Sleep Doctor Swears By
What Is Sleep Hygiene, Exactly?
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Thankfully, sleep experts are here to help us learn how to fall asleep fast.
Who knows, these expert sleeping tips might even teach you how to stay asleep all night, too.
licensed therapist and mental health advocate
There are a variety of lifestyle changes you could make to create the ultimate calm sleep routine.
Gentle yoga or stretching can help release tension in your muscles and calm your mind, she explains.
(Planning to implement a stretching routine before bed?
Increasing magnesium levels has proven to reduce stress symptoms from irritability to sleeplessness, she explains.
Not planning to shower or bathe before bed?
By adding magnesium oil, the added benefit of magnesiums relaxation on muscles is a true stress-relief treat.
When creating abedtime routine, start by thinking about when you want to get up, then work backward.
All in all, Gaines says the most important thing is to actually prepare for bed.
Passing out on the couch and preparing for bed conscientiously are not the same thing, he explains.
licensed therapist and mental health advocate
Some people find relaxation in the ritual of a night routine.
She suggests turning off all bright, blue-tinted lights for a couple of hours before bed.
Thats not to say you have to just lay in the dark, though.
Switch instead to lights with amber bulbs, like night lights, she says.
(Looking for a great night light?
Even on weekends, Dr. Singh points out.
This helps regulate your bodys internal clock and can help you fall asleep faster.
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Our brains associate some fragrances with calmness and positive mood, Gaines explains.
(Need a reco?
TheHomesick Evening Unwind Candle, $38, features hints of lavender alongsidegreen tea, orange, and lemon.
Its positively delightful.)
Because of this, Dr. Singh says you should cut out both in the hours leading up to bedtime.
This is one of my favorite traditions passed down from my mom, Dr. Bhatia shares.
Before 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.
Read a book
Without screens, you may not know what to do with yourself.
Dr. Singh suggests reaching for a good book.
Reading a book can help calm your mind and reduce stress levels, she says.
Choose a book that is not too stimulating or thought-provoking.
Listen to relaxing music
Calming playlists can also help boost feelings of sleepiness.
Listening to calming music can help you relax and unwind before bed, Dr. Singh says.
They drown out sounds that can stimulate the brain and prevent restful sleep, Gaines says.
Melatonin decreases the time it takes to fall asleep and helps you stay asleep longer.
While many melatonin supplements exist, theOLLY Sleep Gummies($25 for 100) are my personal favorite.
Talk to your doctor if you consistently have trouble falling asleep at night.
If you ask me, its one of thebest drinks for sleep.
FAQ
Why is my body not letting me sleep?
There are a number of reasons why your body may not feel primed for sleep.
Does falling asleep fast guarantee better sleep?
Sometimes falling asleep fast just means you are sleep deprived.
What if I cant sleep at night?
If they find that your sleep is a true sign of insomnia, they may offerprescription sleeping pills.
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