How to Fall Asleep Fast: Tips and Tricks From Sleep Doctors

by Lolly Page

When we sleep, our body recovers, restores energy, strengthens our immune system, and our brain stores new information. If it's hard for you to fall asleep at night and wake up in the morning, don't rush to the pharmacy for sleeping pills. Sometimes it's enough to just slightly change your daily habits.

1. You may be stressed

In this case, three things will help you fall asleep quickly: sleeping pills, alcohol (make sure to not mix it with the pills!), and sex. No kidding, by the way. You can neutralize stress hormones by working out on a treadmill. Stretching and strength-training workouts will work as well, but are less effective.

2. Try to sleep a bit less than needed

This will not affect your daytime well-being and productivity, but you will fall asleep faster than usual at night. The truth is, you will have to determine recommended sleep hours yourself.

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3. Determine the time at which you will go to bed and wake up every day

You need to stick to the schedule, even on weekends. However, you can deviate from the schedule for an hour or two. If you follow this advice, after a couple of weeks, your biological clock will return to normal, and you will begin to fall asleep quickly at the scheduled time.

4. The effects of caffeine last for 4-6 hours

This does not mean that you should give up coffee only: for example, there is even more caffeine in green tea. It can also be found in chocolate and energy drinks. If you have not fallen asleep in the first 15 minutes, it is better to get up and stay up until the next hour.

Unsuccessful attempts to fall asleep often lead to the development of a conditioned reflex of fear not to fall asleep, which makes insomnia chronic. Oddly enough, the best cure for insomnia is often to limit sleep time.

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5. Try to relax 2-3 hours before bedtime

Take a bath, read a book, and don't try to sort things out with your neighbors (tension will keep you awake).