20 Simple Ways to Fall Asleep as Fast as Possible

Sleep hygiene is important to falling asleep fast.

A good night’s sleep is important for good health. The benefits of sleep include: 

• Helping the brain regenerate and function properly 
• Reducing the risk of high blood pressure, which can lead to heart attack or stroke
• Helping maintain a healthy weight or preventing weight gain
• Longer lifespan
• Boosting the immune system

Despite the benefits, many people have trouble falling asleep. Here are 20 simple ways to fall asleep faster and practice good sleep hygiene. 

1. Maintain a consistent sleep routine
   • Go to bed at the same time and wake up at the same time
2. Calm yourself before bedtime
   • Take a hot bath or shower
   • Do relaxing yoga
   • Meditate
   • Listen to soothing music 
   • Listen to Autonomous Sensory Meridian Response (ASMR)
   • Practice breathing exercises
   • Use guided imagery
3. Avoid things that will keep you awake
   • Avoiding alcohol and caffeine.
4. Avoid exercise before bed
   • Exercise earlier in the day 
5. Don’t watch TV or read in bed
   • Only associate the bed and bedroom with sleep
6. If you are awake for more than 10 minutes after getting into bed, get out of bed and sit in a chair until you are sleepy
7. Don’t stress if you can’t fall asleep right away
8. Try not to nap during the day because it may cause you to be unable to fall asleep at night
9. Make your bedroom your calm sanctuary 
   • Dim lighting
   • Soft music
   • Scented oil diffusers
10. Use a weighted blanket
11. Keep the room cool - 65°F/18.3°C is considered ideal
12. Use blackout curtains or sleep masks to reduce light
13. Wear ear plugs or use white noise to block outside noises
14. Remove the alarm clock
    • Watching the minutes and hours pass while you’re awake can cause stress
15. Wear socks to warm your feet 
    • This helps shift blood flow to the extremities
16. Try the “4-7-8” breathing method 
    • Place the tip of your tongue behind your upper front teeth
    • Exhale completely through the mouth and make a whoosh sound
    • Close the mouth and inhale through the nose while counting to four in your mind
    • Hold your breath and mentally count to seven
    • Exhale completely through an open mouth, making a whoosh sound and mentally counting to eight
    • Repeat at least three more times.
17. Write down any stressful thoughts before you go to bed
18. Try bed-time snacks that increase serotonin and help you sleep, such as
    • Warm milk
    • Nut butter on toast
    • Whole grain cereal with milk (avoid sugary cereals)
    • Oatmeal
    • Cottage cheese
    • Fruit smoothie
19. Sleep in comfortable loose-fitting pajamas or sleep naked to help regulate body temperature
20. Don’t go to bed until you feel sleepy