Tossing and turning before you fall asleep is very frustrating.
And waking up in the middle of the night and not being able to fall back asleep can be equally as frustrating.
For a long period of time, this is exactly what I experienced.
For me, I just couldn’t shut my brain off. Like ever.
Then I started to look into ways on how to fall asleep fast and I’m glad I did.
I was shocked to find out how often, throughout my day, that I was contributing to my inability to fall asleep fast.
From the level of my activity, or lack thereof, to checking my cell phone at night. I was unknowingly sabotaging my own sleep by my own actions.
But then I started to implement proven methods right away and they worked. And now I’m going to share them with you.
Implement these proven tips as early as tonight and they will help you fall asleep fast.
Proven Tips To Fall Asleep Fast
My inability to fall asleep fast started way before I even thought about going to bed.
Exercise
Physical activity improves the quality of your sleep, how fast you fall asleep and extends its duration.
Wouldn’t that be nice?
Even if you go for a fifteen minute brisk walk, this will set you up for success at bedtime.
And exercise can be done in the morning, afternoon and evening. But not too late in the evening. Exercising too close to bedtime may not help you fall asleep quickly.
Make this a priority because it is very helpful. I noticed a big difference when I started moving my body more.
Adjust Your Diet
Nutrition is important, we know that. But it’s especially important if you want to fall asleep fast.
Pay closer attention to your diet because it plays an important part of your sleep cycle.
I have always found, without fail, that when I’m careful about what foods I’m putting in my body, I have a more restful sleep.
Avoid Spicy Foods
Spicy foods elevate your core body temperature. It may also lead to indigestion. This can make falling asleep fast nearly impossible.
Some people have also reported having unsettling dreams as a result of eating spicy foods before bedtime.
Don’t Eat Too Close To Bedtime
Eating too close to bedtime can stimulate your gastric juices. And this can cause gastrointestinal distress.
You may also experience heartburn as well. This is because you are not giving your digestive system adequate time to rest.
Curb The Overly Citrusy Foods
Much like spicy foods, consuming citrus foods before bed could cause acid reflux. Thus, making it challenging for you to fall asleep fast.
Manage Your Caffeine Intake
Simply put, if you are a coffee drinker, get your caffeine fix before lunch. Same goes for carbonated drinks with caffeine.
I used to drink Pepsi a lot, and at all hours of the day.
However, I noticed a big difference in my ability to fall asleep fast when I cut down the amount of Pepis that I was drinking.
And not only the amount, but the times of day that I was drinking it. I mirror this behavior for coffee as well.
For most of my adult life, I never drank coffee. But now that I do, I make sure that I don’t drink coffee past 10am.
Caffeine has a half-life which is the time required for any property to decrease by half, of six hours.
Meaning, that it can take up to twelve hours to be fully eliminated out of your system.
Caffeine is also a diuretic and will make you want to pee. And that is very counterproductive to falling asleep quickly.
Embrace The Darkness
Dim your lights in the evening. When you have bright lights on, it stimulates your melatonin hormone. This makes it difficult for you to fall asleep fast and stay asleep.
Decrease Blue Light Exposure
Things that emit blue light include iPhones, iPads, Android devices and computers. This exposure to blue light in the evening hurts your melatonin hormone.
Decrease your exposure to blue light by not using your devices too close to bedtime. Set yourself a curfew if you have to.
Try logging off of your devices at about two hours before you go to sleep. When I implemented this tip, I found that my mind calmed itself down and I fell asleep faster.
Cool Down Your Room
When you go to sleep, your body naturally wants to lower its body temperature. If your room is cooler it will make it that much easier to fall asleep faster.
I’ve always slept with a window cracked open just a bit for as long as I can remember.
And even though I went a long time without falling asleep fast, I know that sleeping in a cool room does make a difference.
Get Cotton Sheets
If you are not using cotton sheets right now, I’d encourage you to treat yourself to a set.
Synthetic fibers sleep warmer and tend to keep more bacteria throughout washes. California Design Den makes great and affordable sheets that come in all sizes.
Eliminate All Light
This tip was difficult for me at the beginning but it makes a huge difference for me now.
I close all the curtains. Turn off all the lights in the room and outside the room. And I turn my phone on do-not-disturb and flip it upside down.
No Pets In The Bed
Pets can be a distraction at bedtime. Especially when you want to fall asleep quickly.
They can also cause disruptions in your sleep throughout the night. Causing you to feel sluggish and tired the next day.
Get Out Of Bed If Restless
Sounds strange but it can work. If you are still having trouble falling asleep quickly, then get out of bed and do something relaxing for about fifteen minutes.
After fifteen minutes, try to fall asleep again. And this does not mean checking social media on your devices.
For the longest time, I just sat straight up until my eyes got heavy.
All-natural Supplements
Not only have I implemented all of these tips to help me fall asleep quicker but I also have used a melatonin spray.
As you can see, I’m a big fan of all-natural supplements. And I found that once I started incorporating GenF20 Plus into my diet along with these tips, my ability to fall asleep faster drastically improved.
I’m to the point now that as soon as my head hits the pillow, I’m out like a light.
I should add that I also know a lot of people that buy melatonin in bulk from Pure Bulk.
Summary
Tips on how to fall asleep fast are all over the internet but I chose to share with you what has worked for me. In the hopes that they work for you too.
Because I genuinely know what it feels like to toss and turn before falling asleep.
An effective plan of action would be to try one tip first to see how it works for you than move onto another.
Before no time at all you will be falling asleep faster and having a more restful sleep.