How to Fall Asleep Fast

Getting a good night's sleep is essential for maintaining your overall health and well-being. Yet, for many people, falling asleep quickly can feel like an impossible task. Whether it’s due to racing thoughts, stress or unhealthy habits, struggling to get quality rest can have a lasting impact. The good news? By adopting a few practical strategies, you can improve your ability to fall asleep fast and wake up refreshed. 

We speak to April Merrill, APRN-CNS, a board-certified advanced practice registered nurse at INTEGRIS Health Sleep Medicine South, to learn more. 

“If you’re having trouble falling or staying asleep and it’s effecting your daily life, it’s important to consult with your health care provider,” Merrill says. “They can help determine the root cause of your sleep problems and recommend appropriate treatments. It’s also good to rule out any underlying issues like sleep apnea which interfere with your ability to maintain sleep and can negatively impact your health.”

The importance of sleep

A quick refresher: Sleep is one of the most vital, yet often overlooked, aspects of maintaining good health. While many of us try to squeeze more hours into our day by sacrificing sleep, the truth is, those precious hours of rest are critical for our overall well-being.

Sleep acts as the body’s natural reset system, allowing you to heal, reflect and perform at your best. 

• When you don’t get enough sleep, the effects ripple through every aspect of your life.
• Poor sleep is associated with fatigue, poor academic or work performance, mood swings, impaired immunity and an association with long-term health risks such as diabetes, heart disease and dementia. 

Physical health and sleep are intricately tied together.

• During your deepest stages of sleep, your body actively repairs cells, tissues and muscles.
• It releases hormones like human growth hormone, which is critical for development and recovery.
• Sleep also supports cardiovascular health, reducing the strain on your heart and lowering the risk of conditions like high blood pressure and heart disease.
• A healthy sleep cycle strengthens the immune system, helping you fight off illnesses such as the common cold or flu more effectively.

Your brain needs rest just as much as your body to function properly. 

• Sleep aids in memory consolidation, the process by which your brain organizes and stores new information.
• It also impacts problem-solving skills, decision-making and concentration. 

Lack of sleep doesn’t just make you tired – it can make you irritable, anxious or even depressed. 

• Sleep plays an important role in balancing mood-regulating hormones such as serotonin.
• Chronic sleep deprivation has been linked to higher rates of mental health issues, including anxiety and depression. 

A healthy weight is also tied to healthy sleep habits.

• Sleep deprivation disrupts the balance between two key appetite-controlling hormones – ghrelin, which stimulates hunger, and leptin, which signals fullness.
• When you’re sleep-deprived, your body produces more ghrelin and less leptin, which can lead to overeating. 

The amount of sleep you need depends on your age and lifestyle.

• Newborns (0 to 3 months): 14 to 17 hours
• Infants (4 to 11 months): 12 to 15 hours
• Toddlers (1 to 2 years): 11 to 14 hours
• Preschoolers (3 to 5 years): 10 to 13 hours
• School-age children (6 to 12 years): 9 to 12 hours
• Teenagers (13 to 18 years): 8 to 10 hours
• Adults (18 to 64 years): 7 to 9 hours
• Older adults (65+ years): 7 to 8 hours

Tips to fall asleep fast

Key points: Start by establishing a consistent bedtime routine with calming activities such as reading or meditation to signal your body it’s time to rest. Optimize your sleep environment by keeping the room dark, quiet and cool, and invest in comfortable bedding. Avoid screens at least an hour before bed, as blue light disrupts melatonin production. Managing stress through relaxation techniques like deep breathing or journaling can also help calm your mind.

Establishing a bedtime routine is one of the most effective ways to signal to your body that it’s time to wind down. 

• The brain thrives on routine, and having a set of calming activities before bed can help condition your mind to prepare for sleep.
• Read a book that is light and non-stimulating.
• Try meditation or deep breathing exercises to calm your mind and reduce tension.
• Take a warm bath, as the drop in body temperature once you get out helps the body relax.

Bedroom environment plays a significant role in how quickly you fall asleep and the quality of rest you get. 

• Keep it dark by using blackout curtains or a sleep mask – darkness tells the body to produce melatonin, a hormone that regulates sleep.
• Maintain a cool temperature around 67 F.
• Use white noise machines, fans or earplugs to block out disruptive sounds.
• A good mattress, supportive pillows and soft sheets can make all the difference.

Avoid screens before bed because the blue light emitted can suppress melatonin production and make it harder to fall asleep.

• Turn off screens at least an hour before bed. That includes not watching tv in bed and avoiding your phone.
• Use blue light filters if necessary to reduce exposure closer to bedtime.
• Read a physical book, journal, or listen to soothing music instead of scrolling through social media.

Stick to a schedule to help regulate the body’s natural sleep-wake cycle, called the circadian rhythm.

• Going to bed and waking up at the same time every day helps regulate this cycle.
• Over time, your body will naturally feel tired around your bedtime and wake up more easily in the morning.
• If you need to make changes, adjust your bedtime or wake-up time gradually in 15-minute increments rather than a sudden shift.

Manage stress before bed to ease your mind.

• Write down any thoughts, tasks or worries that are bothering you to externalize stress and help feel more in control.
• Practice mindfulness with progressive muscle relaxation or guided meditations to relax your body and mind.
• Save problem-solving or heated discussions for earlier in the day.

Adjust dietary and lifestyle habits – what you put in your body impacts your sleep quality.

• Avoid caffeine in the afternoon and evening, as its effects can last for hours and disrupt sleep.
• Eating large or spicy meals too close to bedtime can cause discomfort and indigestion.
• While alcohol might make you feel drowsy initially, it can disrupt your sleep cycle later in the night.
• Limit fluid intake right before bed to reduce the chances of waking up during the night.

Live an active lifestyle to reduce stress, improve mood and enhance sleep quality.

• Avoid vigorous workouts close to bedtime, as they might leave you feeling too energized to sleep.
• Exposure to natural light during the day – particularly in the morning – helps regulate your circadian rhythm.
• Spending time outside or sitting by a sunny window can signal to your body when it should be awake and asleep.

What to do if you have trouble going to sleep

Final thoughts: The ability to fall asleep quickly and enjoy restorative sleep is closely tied to your mental, physical and emotional health. While there are many strategies and treatments available, the solution often lies in a combination of both non-medical and medical approaches. 

For many people, improving sleep doesn’t require medication but rather addressing the underlying habits or mindsets that interfere with rest. 

• Cognitive behavioral therapy for insomnia (CBT-I) is often considered the gold standard for treating sleep problems by identifying and shifting unhelpful thoughts, beliefs and behaviors surrounding sleep.
• Relaxation techniques (muscle relaxation, deep breathing or guided meditation) aim to calm your mind and body, making it easier to drift off.
• For others, simple lifestyle changes are needed, such as limiting caffeine and alcohol and avoiding electronic use before bed.

Medical options exist if non-medical approaches don’t work, but it’s essential to consult a health care provider before trying any sleep medications.

• Over-the-counter sleep aids are usually the first choice and include melatonin or antihistamines.
• Melatonin mimics the body’s natural sleep hormone, helping regulate your sleep-wake cycle.
• Antihistamines such as diphenhydramine (Benadryl) or doxylamine (Unisom) can help promote drowsiness, but they may cause grogginess the next day and aren’t ideal for long-term use. They can also make restless legs symptoms worse.
• For chronic insomnia, doctors may prescribe sleep aids such as lorazepam, zolpidem or ramelteon.
• Lorazepam can be effective for short-term sleep issues but also carries a risk of dependency, while zolpidem (Ambien) is often prescribed for insomnia due to the lower risk of dependency.
• Ramelteon is a prescription melatonin receptor agonist that helps regulate the body’s natural sleep-wake cycle.

If sleep issues still exist, here are additional tips.

• Use the 4-7-8 breathing technique – breathe in for 4 seconds, hold for 7 seconds and exhale slowly for 8 seconds.
• Try progressive muscle relaxation by starting from your toes and working up, tensing and releasing each muscle group in your body.
• Visualize a calming scene, such as a beach or forest, to distract your mind from intrusive thoughts.

When to seek help: If you’re struggling with sleep, don’t wait. Schedule an appointment with one of our providers today to help you get back on track. 

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