How long does it take you to fall asleep? For many people, falling asleep is a difficult and lengthy process: somewhere between 33% and 50% of American adults suffer from insomnia.
All hope is not lost, though–there are tricks you can learn to fall asleep faster. You can adjust your surroundings and practice certain techniques that make it much easier for your body to fall asleep.
Insomnia affects everyone differently, and the same is true of insomnia cures–not everything on this list will work for everyone. All of these tips have proven effective for many people, though.
Read on to learn five tips that will help you fall asleep quickly.
1. Use Melatonin Supplements
Melatonin is a hormone that the human body produces at night. Originating in the pineal gland, melatonin is often associated with sleep cycles. As a result, melatonin supplements are a popular sleep aid.
Melatonin doesn’t put you to sleep, but when your melatonin levels rise, your body assumes that bedtime is near. Melatonin gummies for sleep help your body prepare for a restful night.
2. Avoid Screens Before Bed
If you want to know how to fall asleep fast, brace yourself–you may not like this answer. One of the best ways to prepare your body for bed is to avoid stimulation from phones and televisions.
Many people like to scroll through their phones for a while before bed. Unfortunately, the light from your phone makes it harder for you to get to fall asleep quickly.
3. Get a New Mattress
One of the easiest ways to fall asleep fast is to make sure you’re comfortable. If your mattress isn’t keeping you comfy, that could explain your difficulty falling asleep.
Firmness is one of the most important aspects of a mattress. Everyone has a different preference for mattress firmness, so get whichever one makes you feel the most comfortable.
4. Keep Things Cool
Colder temperatures make it easier to fall asleep. Setting your thermostat lower can help you get to sleep faster. Taking a warm bath right before bed also helps–the temperature change from hot to cold makes you sleepier.
Paradoxically, you should avoid cold feet when it’s time for bed. While low temperatures generally help, cold feet signal your brain to stay awake. A warm pair of socks can help.
5. Do Some Yoga Before Bed
After a long day, your head might be spinning. Laying down for bed isn’t very restful if your mind is racing with thoughts about work, your plans for the next day, and so on.
Doing some meditation or yoga shortly before bed can help relax your mind as well as your body, making it easier to fall asleep.
Fall Asleep Faster With These Tips
When you’re able to fall asleep faster, it results in a longer, more restful sleep experience. That, in turn, improves your mood and mental acuity. Knowing how to sleep better is the key to a happier, healthier life.
When it comes to your health, the importance of sleep can’t be overstated. Improving your sleep patterns is only the first step, though. Visit our health and fitness blog for more health tips, workout ideas, and diet suggestions!