How to fall asleep faster

Fastest ways to fall asleep faster

We all know sleep is important, and the faster you fall asleep, the quicker you can get your sleep rhythms rocking and rolling, so to speak. But how can you fall asleep faster? Here are 7 tips that can help you fall asleep faster and stay asleep longer.

1) Change your pillow

Sleeping on the wrong pillow for your body type can cause discomfort, both during sleep and during the day while you’re awake. The wrong pillow density and pillow type, or what we call “pillow personality,” can lead to poor sleeping posture. When you select the right pillow, your spine is aligned and posture is ideal, as if you were standing upright.

If you have difficulty falling asleep, suffer from low back, neck, or shoulder pain, it could simply be from the wrong pillow. You can find out if you have the correct pillow by clicking here.

Down pillows allow your head to sink into it. Whereas, your head rests upon a feather pillow. These two characteristics are very important to supporting your head and neck properly. 

2) Turn off electronic devices

Exposure to TV, computers, tablets, and smartphones in the hours prior to bed not only prevents you from falling asleep, it diminishes the quality of your sleep throughout the night. The blue screens on these devices emit a blue light that inhibits the release of melatonin. Melatonin is your body’s sleep hormone. To overcome this challenge, turn off all devices a minimum of 30 minutes prior to bedtime, longer if possible (the longer the better). Reach for an old-fashioned paperback novel. Additionally, remove all these devices from your bedroom for even better sleep.

One cool thing Apple has done with iPhone is "bedtime" mode. We schedule "Do Not Disturb" and bedtime mode every day. It darkens the screen and emits less "wake waves," as well as blocks notifications. That way, you can still listen to music or an audiobook, and have the benefits of an turned-off phone. Give it a try! 

Go to Settings --> Do Not Disturb --> Schedule it and slide over "Bedtime"

3) Select a quality sleep surface

Scientists have found a correlation between making changes in mattress support and improved sleep. According to the Journal of the Canadian Chiropractic Association, your head, shoulders, hips and mid-ankles need to be in line for optimal rest, regeneration and recharging. This posture allows for optimal nerve function. Poor posture occurs if you’re sleeping on the wrong mattress, or on a bed that is the wrong firmness.

4) Take a warm shower

Studies have shown that people suffering from insomnia have a higher core body temperature before bedtime. This higher temperature leads to difficulty falling asleep and increased alertness. While it may seem illogical, taking a warm shower and entering a cool room decreases your metabolic rate and leads to falling asleep faster.

Furthermore, if you make this a nightly ritual, over time as your body becomes accustomed to this behavior, you will fall asleep faster and remain sleeping longer.

5) Turn down the room temperature

According to the National Sleep Foundation research, the optimal temperature for sleep is 65 degrees Fahrenheit. At this temperature, heart rate and digestion slow, and you fall asleep faster.

6) Listen to relaxing music

Lilting relaxing music can slow your mind and quiet restlessness. Choose music with slow rhythm of 60 to 80 beats a minute. Select music in the classical genre without words. I-tunes, Spotify, and Pandora have special categories for music to help you sleep. Newer classical, like music from movies, can be especially helpful. Some examples include Crossing Mars from The Martian and the rest of The Martian soundtrack by Harry Gregson-Williams, The Starship Avalon from Passengers by Thomas Newman, Deep Sleep genre in Spotify, and Peaceful Piano in Spotify. 

7) Experiment with lavender

Lavender has been shown to increase slow-wave brain activity associated with sleep. With lavender on board, researchers have discovered that the heart rate slows and muscles relax.

Lavender’s has had documented use for 2500 years throughout the Mediterranean, Middle East and India to help induce relaxation in many cultures. In addition to aiding in sleep and relaxation, lavender oil has been used to soothe headaches, including migraines, as well as diminish motion sickness.