5 Natural Ways of Falling to Sleep Quicker

Are you having trouble sleeping? You’re not alone as around 1 in 5 people in the UK aren’t getting enough sleep. 

When you’re tossing and turning all night it can seem like hours before you get any rest and this ongoing cycle can quickly take its toll. If you haven’t done so already, it’s time to switch up your sleep routine — sometimes even the simplest change can completely change your sleep quality.

Here are some top tips for falling asleep quicker. 

How quickly should it take you to fall asleep?

On average a person can fall asleep within 7 minutes but a normal dosing period can be up to 20 minutes. How quickly you fall asleep can depend on various factors. For example, you might find it harder to switch off when you’ve had a busy day on your feet then falling asleep might be quicker than usual.

How to fall asleep quicker

A good sleep routine will positively impact your mood, energy levels, and body but how quickly you’re able to fall asleep comes down to the lead-up to bedtime. 

1. Follow a consistent sleep schedule

Where possible, following a consistent bedtime schedule will help regulate your body clock which helps you fall asleep faster. Try winding down at a set time by getting your pyjamas on and settling down for the night before heading up to bed at a similar time.

Going to bed and getting up at fixed times is a great good sleep habit. It means you’ll be tired around the same time every night so your body is ready to sleep and should have less trouble nodding off.

2. Practise good breathing

Meditation and breathing exercises can get you in the right state of mind for going to sleep quickly. Devices like the Dodow Sleep Aid Device help you establish a harmonious rhythm of breathing, guiding your mind and body into a state of relaxation conducive to deep slumber.

The 4-7-8 breathing technique can also do the trick. This involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. 

3. Create the right sleep environment

Is your bedroom set up for a good night’s sleep? Try adding black-out curtains to block light, invest in high-quality pillows and wear earplugs if you need to. 

Where you sleep should be a relaxing space so don’t overlook the importance of making your bedroom feel comfortable in ways that work for you as this will affect how quickly you fall asleep. 

4. Reduce caffeine and increase fitness

What you eat before bed matters. Not everyone is affected by caffeine but if you are, limit your intake of coffee, tea, and fizzy drinks in the hours before you go to sleep and avoid eating large meals too late.

Increasing your exercise can also help you burn more energy and encourage you to fall asleep quicker. Working out more or simply increasing your daily steps will not only help you relieve stress that could be keeping you awake but increase your body’s need for sleep.

5. Unwind before you go to sleep

Stimulating your mind and body too much before you go to sleep can make you too alert. Instead, try to unwind by reading a book, having a bath, and limiting time spent in front of screens.

If white noise is relaxing for you then invest in a pair of sleep band headphones that block out external noises and are much more comfortable to wear than regular headphones. You should also log off from any work a good few hours before you go to bed — the last thing you want is to be thinking about work when you’re trying to sleep.

6. Avoid napping during the day

Breaking the habit of daytime napping can significantly enhance your ability to fall asleep faster at night. While naps can provide a quick energy boost during the day, indulging in them for extended periods or too close to bedtime can disrupt your natural sleep-wake cycle. 

By resisting the urge to nap, you allow your body to build up a healthy sleep drive, increasing the likelihood of feeling tired and ready for a restful night’s sleep when bedtime arrives. Instead of relying on daytime naps, focus on maintaining a consistent sleep schedule and ensuring your nighttime rest is sufficient. By eliminating daytime naps, you can pave the way for a more consolidated and rejuvenating sleep experience.

Making mindful choices regarding our sleep habits and routines can have a profound impact on our overall well-being. From creating a soothing pre-bedtime routine to managing caffeine intake, incorporating exercise, and minimising daytime napping, each adjustment plays a vital role in promoting restful and rejuvenating sleep.