3 Tips to Fall Asleep Faster
You toss and turn from one side of the bed to the other. Glancing at the clock once more only confirms that sleep is quickly slipping further out of reach. Finally, the alarm on your phone buzzes — morning has arrived all too soon. Exhausted, you get ready to start your day after what feels like an endless cycle of sleeplessness, on repeat. If you’ve ever been here, you might be wondering if there’s any hope. Look no further — we’re here to share some tips to help you fall asleep faster and stay asleep longer!
It’s no secret that noise can greatly impact your sleep health. Whether it’s the noisy street behind your house, the dull clamor of a TV program, or the steady ticking of the clock on your wall — any noise, no matter how subtle, can interfere with your ability to get a good night’s rest. Even if you’re not awakened by the noise, studies show that background noise still impacts your sleep on the unconscious level by changing the amount of time it takes to fall asleep, in addition to the time spent in each stage of sleep.
Some natural solutions to reducing nighttime noise include turning off the TV, plugging in a white noise machine, etc. However, for anyone who doesn’t have as much say over their nighttime environment as they might like — whether due to environmental factors like a nearby busy street, or a partner who needs the background noise of the TV to fall asleep — fret not; there are other options.
- Ear plugs — Although foam ear plugs often demonstrate the most noise reduction, moldable silicone ear plugs are also a great option, especially for anyone who doesn’t enjoy the sensation of having an object in their ear canal. Furthermore, it has been shown that wearing ear plugs can reduce noise significantly by 15 to 30 dB, helping to ensure you’re not waking up to each and every sound that’s a part of your nighttime environment.
- Guided audio — Listening to guided audio through a set of headphones is also a great option! Unwinding before bed with a sleep story, guided meditation, or binaural beats can help with the wake-to-sleep transition by promoting feelings of relaxation. Additionally, preliminary studies have demonstrated that delta frequency binaural beats, in particular, may be beneficial for inducing a sleep state in the brain.
- Soundproofing — Not a fan of having your ears covered while you sleep? There are other options! Rolling up a towel and placing it beneath your bedroom door can be a great way of ensuring noise from down the hall doesn’t creep into your room. If you have hardwood floors or tile in your room, placing rugs on hard surfaces has also been shown to help with noise absorption.
Whether you opt for noise blocking options, like earplugs, or more relaxing background noise, such as binaural beats, these options are often relatively inexpensive and widely accessible, making them a great approach for easing into sleep faster!
Perhaps you’ve heard the old wives’ tale “Fresh air brings on the best night’s sleep” and wondered if there’s any truth to it. When it comes to your sleep hygiene especially, a little time spent outside may actually do wonders. In fact, some studies suggest that spending even 20 minutes outside each day can improve your overall sleep quality.
Exposure to fresh air has been shown to be beneficial for promoting a quality night’s rest. Studies show that free-flowing oxygen (like what we find outside) may help to boost serotonin levels in the brain, encouraging calmness and relaxation in the body, which are necessary for falling asleep with ease.
Additionally, exposure to sunlight during the daytime has been shown to help regulate your circadian rhythm, signaling to your body that it’s time to start unwinding for bed as nighttime approaches. In turn, this process may play an important role in attuning your body to fall asleep quicker and stay asleep longer.
Not sure where to get started? Below are a few quick outdoor activities to promote falling asleep more quickly:
- Read a book on your patio or under a tree — Fresh air and a good novel is a great way of promoting relaxation!
- Grab a jump rope or a hula hoop and head to your backyard — A set of headphones or a stereo can make this activity even more fun!
- Spread out a blanket and observe the sky for a few minutes — Watch the clouds, stars, and planes passing by for a few minutes to help unwind from a long day at work.
Crunched for time? If you’re not able to get outside every day, studies also show that even just opening your windows in the evening can facilitate air circulation, improving the overall air quality in your home and potentially leading to a better night’s sleep.
Finally, the importance of a nighttime routine cannot be overestimated when it comes to getting a good night’s sleep! In fact, studies show that engaging in a wind-down routine before bed may facilitate falling asleep more easily by promoting relaxation and inducing the wake-to-sleep transition in the brain more quickly.
As is the case with establishing any routine, the key to a successful bedtime routine is making sure it’s simple, enjoyable, and easy to repeat. Additionally, while the timing doesn’t have to be exact, it’s important to maintain consistency with when you begin your routine each night. For example, if your bedtime routine involves taking a hot, herbal-infused bath at 8 pm every night, you’ll want to avoid the tendency to push back your bath to 11 pm on those extra hectic nights. Similarly, the time you choose to get in bed each night is incredibly important as it serves as a cue to your brain that it’s time to transition into sleep.
If you’re looking to build a bedtime routine and maintain consistent timing, the following activities may be worth considering:
- Enjoy a hot cup of decaffeinated tea after dinner — Lavender and chamomile are often nighttime favorites!
- Light your favorite candle in your bedroom a couple of hours before bed — Enjoy a dash of aromatherapy prior to falling asleep; just don’t forget to blow it out!
- Try a yoga pose right before climbing into bed — Viparita Karani, or “Legs Up the Wall,” can be a great pose for improving circulation and promoting relaxation.
- Before turning out the lights, grab your journal — It may be beneficial to reflect on your day by writing down three to four things that went well. This can be a great way of promoting relaxation while also cultivating gratitude!
In addition to the above tips, your sleep-centered products can also play an important role! If you’re looking to promote falling asleep faster, you may consider checking out our Rapid Sleep Melts! The Rapid Sleep Melts are specifically formulated to help ease into a restful night of sleep by highlighting three active plant-based ingredients: CBN (5mg) and a blend of GABA (10mg) and Tart Cherry Extract (12mg). These patent-pending, quick-absorbing sublingual Melts are designed to be a powerful addition to your wind down routine and can be taken in the middle of the night to aid getting back to bed, especially on those extra troublesome nights.
If you’d like further guidance on establishing a bedtime routine with our products, we’d love to connect with you! Simply log in to your account and click here to schedule a Complimentary Dosage Consultation with one of our Dosage Specialists. We’re also happy to share tips for your routine over email! Feel free to reach out to us at email@example.com anytime.