Advertisement

8 ways to fall asleep faster that actually work

Grab some fuzzy socks and adjust the thermostat—things are about to get pretty cozy.

Updated on September 30, 2022

smiling sleeping woman
1 / 9

Ever notice how things just seem easier after a full night's rest? There's a reason why people say to "sleep on it" when you're trying to find inspiration or come up with solutions: Studies suggest sleep improves your ability to store information and learn new tasks. 

Most adults should get seven to nine hours per night, but many fall short. And it can affect moreShow More

nice sheets
2 / 9
Design your sleep sanctuary

Help yourself look forward to bed by creating a comfy, personalized sleep space.

Start by adding a simple step to your morning routine. According to a 2011 survey by the National Sleep Foundation, people who made their beds in the a.m. were 19 percent more likely to meet their nightly sleep needs.

Show More

woman sitting in bed reading
3 / 9
Take it easy before bed

A crazy schedule can mean having to squeeze in dinner or the gym late at night, but try changing your routine if you just can’t unwind afterwards. Intense workouts and heavy meals before bed can delay sleep onset. Hit the gym and stop eating no later than two to three hours before bedtime.

BeforeShow More

An Image
4 / 9
Pull on a pair of fuzzy socks

There may be something to the old practice of keeping a hot water bottle at the foot of the bed. It turns out that people with toasty hands and feet fall asleep faster. The warmth causes the blood vessels in your hands and feet to dilate, or widen. As blood flows away from your body’s core to yourShow More

breaking cigarette
5 / 9
Switch up your caffeine, nicotine and alcohol habits

Many caffeine lovers don’t realize its effects can last up to eight hours. If you need coffee to make it through the day, it’s okay to wake up with it, but avoid it later than the early afternoon.

Post-work happy hours can disrupt sleep, too. Alcohol might make you sleepy at first, but you probablyShow More

man in bed at night looking at smart device
6 / 9
Understand how your brain responds to light

Proper lighting is essential for restful sleep. Light waves send messages to your brain, signaling when it’s time to wake up. If you’re a night shift worker, keep bright lights on at work and use blackout shades at home to reverse your natural cycle.

Fighting jet lag? Spend as much time as possibleShow More

woman sleepy
7 / 9
Outsmart your menstrual cycle

Many women report sleep problems and daytime drowsiness during their pre-menstrual cycle or during their periods. Possible reasons include:

  • A spike in core temperature after ovulation, which interferes with sleep
  • Fluctuating hormones like estrogen and progesterone, which control mood and sleep
  • Show More
woman writing
8 / 9
Start a sleep journal

If you’ve tried everything and still can’t sleep through the night, keep a sleep journal for about a week. You can share it with an HCP or sleep specialist to see if they notice any harmful patterns. You might realize that a simple tweak to your bedtime routine is all you need.

Write down:

patient and doctor
9 / 9
Know when to see a sleep specialist

Consider seeing a sleep specialist if your journal reveals any of the following issues, which might indicate a sleep disorder:

  • Taking over 30 minutes to fall asleep
  • Spontaneously falling asleep during the day or within five minutes of starting a nap
  • Experiencing daytime sleepiness even after
  • Show More
Slideshow sources open slideshow sources

NIH: National Heart, Lung, and Blood Institute. Your Guide to Healthy Sleep (pdf). Revised August 2011.
Sleep Foundation. How Much Sleep Do We Really Need? Updated August 29, 2022.
Watson NF, Badr S, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine. 2015; 11(6).
Centers for Disease Control and Prevention. How Much Sleep Do I Need? Last reviewed March 2, 2017.
Sleep Foundation. The Bedroom Environment. Updated June 17, 2022.
Sleep Foundation. How Smell Affects Your Sleep. Updated April 18, 2022.
Sayorwan W, Siripornpanich V, et al. The effects of lavender oil inhalation on emotional states, autonomic nervous system, and brain electrical activity. J Med Assoc Thai. 2012 Apr;95(4):598-606.
Sleep Foundation. Technology in the Bedroom. Updated April 18, 2022.
Sleep Foundation. PMS and Insomnia. Updated March 11, 2022.
Baker FC & Driver HS. Circadian rhythms, sleep, and the menstrual cycle. Sleep Medicine. September 2007; 8(6), pages 613-622
Moline ML, Broch L, et al. Sleep in women across the life cycle from adulthood through menopause. Sleep Medicine Reviews. April 2003; 7(2), pages 155-177.
Royal College of Obstetricians & Gynaecologists (UK). Managing premenstrual syndrome (PMS) patient information leaflet. Accessed September 29, 2022.
National Sleep Foundation. Bedroom Poll: Summary of Findings. 2011.
Okano K, Kaczmarzyk JR, et al. Sleep quality, duration, and consistency are associated with better academic performance in college students. Npj Science of Learning. 2019. Article 16.
Zeek ML, Savoie MJ, et al. Sleep Duration and Academic Performance Among Student Pharmacists. Am J Pharm Educ. 2015 Jun 25;79(5):63.
Cleveland Clinic. Is Eating Before Bed Bad for You? March 23, 2022.
Centers for Disease Control and Prevention. Tips From Former Smokers: 7 Common Withdrawal Symptoms. Last reviewed September 12, 2022.

More On

What’s the connection between pain and trouble sleeping?

video

What’s the connection between pain and trouble sleeping?
Pain causes a lot of anxiety and worry, which can impact the quality of your sleep. Watch sleep expert Michael Breus, PhD, discuss how cognitive behav...
How often should you wash your sheets?

article

How often should you wash your sheets?
Here’s how to avoid allergy symptoms, skin breakouts, and other issues that come from dirty bedding.
6 creepy ways your bedroom can make you sick

slideshow

6 creepy ways your bedroom can make you sick
Dust mites and lingering viruses are just two health hazards. Use these tips to make a clean sweep.
What should I think about when choosing a sleep tracker?

video

What should I think about when choosing a sleep tracker?
When choosing a sleep tracker, you should think about what you are using it for, as there are different types of units. Sleep expert Michael Breus, Ph...
What happens to the eyes when a person Is in REM sleep?

video

What happens to the eyes when a person Is in REM sleep?
When you're dreaming, your eyes don't know you're asleep. Michael Timothy Smith, MA, PhD, director of the Behavioral Sleep Medicine Program at Johns H...