- First, place the tip of your tongue behind your upper front teeth.
- Exhale completely through your mouth and make a “whoosh” sound.
- Close your mouth, and inhale through your nose while mentally counting to 4.
- Hold your breath, and mentally count to 7.
- Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8.
- Repeat this cycle at least three more times.
Many people find that setting a sleep schedule helps them fall asleep easier. Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night (1Trusted Source). Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule. Once your body adjusts to this schedule, it’ll be easier to fall asleep and wake up around the same time every day (8Trusted Source). It’s also important to get 7 to 9 hours of sleep each night. This has been shown to be the optimal sleep duration for adults (1Trusted Source). Lastly, give yourself 30–45 minutes to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep (9Trusted Source).
4. Experience both daylight and darkness
Light can influence your body’s internal clock, which regulates sleep and wakefulness. Irregular light exposure can lead to the disruption of circadian rhythms, making it harder to fall asleep and stay awake (10Trusted Source). During the day, exposing your body to bright light tells it to stay alert. Both natural daylight and artificial light, such as the kind emitted from an e-reader, have this effect on your alertness (11Trusted Source, 12Trusted Source). At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep. In fact, the body secretes very little melatonin during the day (13, 14). Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night. It seems that the food you eat before bed may affect your sleep. For example, research has shown that high-carb meals may be detrimental to a good night’s rest. A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it won’t be restful sleep. Instead, high-fat meals could promote a deeper and more restful sleep (27Trusted Source, 28Trusted Source). In fact, several older and newer studies agree that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet. This held true in situations where the high-carb/low-fat diets and the low-carb/high-fat diets contained the same amount of calories (29Trusted Source, 30Trusted Source, 31Trusted Source). If you still want to eat a high-carb meal for dinner, you should eat it at least 4 hours before bed so you have enough time to digest it (28Trusted Source). Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders, such as insomnia (32Trusted Source, 33). A study of 24 young adults demonstrated that sedative music promoted deeper sleep (34). Listening to Buddhist music may be another great tool for better sleep, as it can reduce the amount of time it takes you to fall asleep. This parameter is known as sleep onset. Buddhist music is created from different Buddhist chants and is used for meditation (35Trusted Source). Another 50-person study revealed that those who were exposed to soothing music for 45 minutes at bedtime had a more restful and deeper sleep compared to those who didn’t listen to music (36Trusted Source). Lastly, if relaxing music isn’t available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep (37Trusted Source, 38Trusted Source). Physical activity is often considered beneficial to healthy sleep. Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone (39Trusted Source). However, it’s important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep (40Trusted Source). The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day (41Trusted Source, 42Trusted Source). Therefore, moderate to vigorous exercise in the morning could significantly improve the quality of your sleep and how much sleep you get. A comfortable mattress and bedding can have a remarkable effect on the depth and quality of sleep. A medium-firm mattress has been shown to positively affect sleep quality and prevent sleep disturbances and muscular discomfort (43Trusted Source, 44). The quality of your pillow is also crucial. It can affect your:
- neck curve
- temperature
- comfort
Using electronic devices late at night is terrible for sleep. Watching TV, playing video games, using a cell phone, and social networking can make it significantly harder for you to fall — and stay — asleep (48Trusted Source, 49Trusted Source, 50Trusted Source). This is partly because electronic devices emit blue light, which has been found to suppress melatonin (51, 52Trusted Source). Using these devices also keeps your mind in an active and engaged state. It’s recommended that you disconnect all electronics and put away computers and cell phones so you can ensure a quiet place, free of distractions. You’ll be able to fall asleep much faster if you practice good sleep hygiene. If you need to use your devices late in the evening, at least consider blocking the blue light with eyeglasses or a screen filter. Shop for blue light blocking glasses or a blue light screen filter online.
Aromatherapy involves the use of essential oils. It’s commonly practiced by those who have trouble falling asleep, as it may help with relaxation. A systematic review of 12 studies revealed that the use of aromatherapy was effective in improving sleep quality (53Trusted Source). Popular scents with positive effects on sleep include:
- lavender
- damask rose
- peppermint
Some people have difficulty falling asleep because their thoughts keep running in circles. Research has shown that this can produce anxiety and stress, which can generate negative emotions and disturb sleep (60Trusted Source). Journaling and focusing on positive thoughts can calm the mind and help you sleep better. Writing down the positive events that happened during the day — or may happen in the future — can create a state of gratitude and happiness, downgrade stressful events, and promote more relaxation at bedtime. In fact, a study of 41 college students found that journaling resulted in reduced bedtime worry and stress, increased sleep time, and improved sleep quality (Trusted Source60Trusted Source). Practice this technique by setting aside 15 minutes every night to write about your day. It’s important to focus not only on the positive events of the day but also on how you feel at the time. A different study found that writing a to-do list, if only for 5 minutes, was even more effective than journaling at helping young adults fall asleep faster (61Trusted Source). Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like:
- chocolate
- coffee
- sodas
- energy drinks
- back
- stomach
- side
It’s believed that if you go to bed and try to force yourself to fall asleep, your chances of succeeding drop dramatically. Instead, you can try paradoxical intention. This technique involves trying to stay awake instead of forcing yourself to sleep. It’s based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and snoozing. Research is ultimately mixed, but some studies have showed that people who adopt this technique tend to fall asleep faster (72Trusted Source).
Instead of lying in bed worrying and thinking about stressful things, visualize a place that makes you feel happy and calm. In one insomnia study, participants were able to fall asleep faster after they were instructed to use an imagery distraction (73Trusted Source). This technique helped them occupy their mind with good thoughts instead of engaging with worries and concerns during the pre-sleep time. Picturing and concentrating on an environment that makes you feel peaceful and relaxed can take your mind away from the thoughts that keep you up at night Certain supplements can help you fall asleep faster. They’ve been shown to encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity. Supplements that can help you fall asleep include:
- Melatonin. The body naturally produces the hormone melatonin, but it can also be taken as a supplement to help regulate your sleep. Doses of 0.5–5 mg taken 2 hours before your desired bedtime, which is usually around 8 to 9 p.m. for most individuals, might improve sleep quality (78Trusted Source, 79Trusted Source).
- L–theanine. L-theanine is an amino acid with sedative properties. Although it hasn’t been shown to induce sleep, it could help with relaxation. Doses of 400 mg per day seem to be useful (80Trusted Source, 81Trusted Source, 82Trusted Source).
- GABA (gamma-aminobutyric acid). GABA is a compound produced in the brain. It inhibits certain transmitters and may help the central nervous system relax. Doses of 250–500 mg and no more than 1,000 mg are recommended
- CBD
- Valerian root
- Chamomile