Sleep is essential if you want to be successful in any area of life. To do it effectively, you need to learn how to fall asleep. As a kid, you go to sleep, and it assumed you know how to do it because it's natural. As you get older and more on your plate, though, it can be harder to go to get to sleep.
The 17 tips on how to fall asleep listed below provide different options and paths for the same goal. The better you sleep, the easier it is to pursue success with your wealth, health, love, and happiness.
True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment. ~ William Penn
Why is Sleep So Important?
Sleep is essential for the function of your brain and body. Without it, you will begin to have problems in many different areas of your life. Anything that you spend a third of your day on is of value.
When you sleep, the goal is always to wake up feeling refreshed and alert. Each day your brain accumulates metabolic waste, and your muscles can even do the same if you work out. Too much accumulation is not good, though, so your brain and body get rid of the most waste while sleeping.
Sleep is a time to provide your mind and body with rest. You don't have to think or work your body. No starting at screens or stressing. Your body is given the best chance to recover and repair during sleep.
Sleep is crucial for memory consolidation. The process helps you to build long-term memories. When you get the right amount of sleep, you can build better emotional memories and recall more facts.
When you sleep less, you tend to struggle to burn fat as much. Instead of burning the fat you want to get rid of, and you end up burning protein and carbs instead. This can make it much harder to put on muscle.
17 Ways to Fall Asleep Fast
One of the best things you can do to get better sleep is a workout. Think about having kids. One of the best reasons to bring them outside is because it tires them out, so sleeping is easier.
The same is true for you. A hard workout will deplete your energy levels and exhaust your body. The harder you work out, the more you look forward to getting to go to sleep. The downside is that if you work out hard and don't sleep, your body and energy levels will pay the following days.
2. Meditate Before Bed
Taking as little as 5 minutes to meditate can help to prepare your mind and body for bed. When you meditate, it's a way to destress from the day. Stress is a critical factor that can keep you from falling asleep due to your mind's too much. When you meditate and focus on your breath with your eyes closed, it relaxes your entire body.
3. Get Into a Routine
Your body prefers to go to sleep and wake up at the same time each day. The more you get into a routine, the more your body will start to prepare you for sleep as that time gets closer each day. Your body has an internal clock, but you need to be in a routine for it to work.
4. Blackout Your Bedroom
Get blackout curtains over your windows, and block every spec of light that can find its way into your room. Find ways to block all of the following items to get the best sleep.
- Under the door
- Smoke detectors
5. Never Look at Your Clock
One of the worst things you can do when trying to fall alseep is look at the time. When you see the time you can become frustrated knowing that you have been in bed for a certain amount of time and can't fall back asleep. You can also grow anxious about how close you're to having to wake up again.
6. Only Use Bedroom for Sleep
If possible, only use your bedroom to sleep in. Don't use to watch TV, hangout and as your workspace. When you enter the bedroom you want your mind to automatically know why you're there. If you use it for other reasons, that will never be clear.
7. Drop The Temperature
If your room is too hot, you will have a harder time falling asleep. Set your thermostat to somewhere between 60–75°F (15–23°C). The temperature you choose in that range will depend on your preference. Dropping the temperature of your room will help you to get comfortable as you try and sleep.
8. Avoid Carbs Before Bed
Studies have shown that eating carbs before bed does not lead to as good of a sleep as eating a higher fat meal. The sleep here is more talking about quality of sleep compared to the time to fall asleep.
10. Listen to Relaxing Music
There are a tonne of apps and methods you can use to be able to listen to relaxing, music as you sleep. You can set it on a timer so that it shuts off after a while so it does not waste batttery, or energy. You may need to listen to music for about an hour before bed to get the maximum benefits.
11. Power Down the Electronics
Using technology with screens at night is horrible for your sleep. Many of these devices emmit blue lights that can surpress melatonin, and make it harder to fall asleep. One of the best things you can do for peace of mind is shut all of your devices an hour before bed, so you can begin to prepare the body and mind for rest.
12. Avoid Caffiene
Caffiene is horrible for your sleep and this should not come as a surprise. Many people use coffee to help wake up and stay alert in the morning. You should avoid it at night for that same reason.
Reading comes with two benefits in this context. The first is that you get to learn and expand your mind. The second is the fact that reading at night will have you drifitng off to sleep in about 10 minutes.
14. Try and Stay Awake
Weirdly enough if you try and force yourself to sleep it usually does not work. If you get in bed and force yourself to stay awake, it also does not work. When you try and stay up you release yourself of the stress from trying to fall asleep.
15. Sleep Supplements
You can always buy supplements that help you to fall sleep faster. All these have been proven to calm brain activity or release sleep inducing hormones.
- Magnesium - Activates neurotransmitters responsible for sleep.
- Melatonin - A natural hormone produced by the body
- Theanine - An amino acid with sedative like properties
- GABA - A compound produced in the brain that helps the CNS to relax
16. Sleep With a Purpose
Sleep knowing that you have purpose for your sleep. Sometimes its hard to want to sleep when you know there is nothing worth waking up for the next day. When you know you have improtant things to do the next day, sleep is even more vital to a successful day.
17. Stretch Before Bed
Stretching before bed is a great way to help to relax the body before going to sleep. If you have done hard workouts in previous days, muscles may be a bit sore or tense. Tension in muscles can make it hard to go to sleep. Stretching helps to relieve tensions.
6 Other Ways to Recover Quicker
The goal of sleeping is to refresh the mind and body for a new day. It has other benefits, but this is the main one that people think of. Sleep plays a huge role in recovery, but other things can be done to aid that recovery time.
- The body is 70% water
- The body needs water to function properly
- Drink as much water as you can throughout the day
- Eat until content and don't overstuff your belly
- Consume more greens
- Eat less sugar and fried foods
- Drink green juice
- Alternate between hot and cold water
- Help to flush muscles of toxins
- Can help to promote sleep
- Relieves body and mind of stress
- Help to improve the condition of the skin
- Includes - chiropractic, massage therapy, physical therapy, etc.
- Treatment can help to heal the body and make adjustments that can prevent you from being your best physically and mentally
Track Your Sleep
One of the best things you can do is track your sleep each night. Most sleep trackers will show you how much time you spend sleeping and how much time you spend in a deep sleep each night.
You will start to notice trends and other things that contribute to you not having the best possible sleep that you can have. The Fitbit and Apple Watch are both great options for doing this. A great app that you can use is called Sleep Cycle.
Final Thoughs on Getting Sleep
Sleep is one of the most essential parts of being successful. When you lack sleep, it hurts your love life, you make more mistakes financially, and your health can be negatively impacted. As a result of all of these things, your happiness can decrease too. Take the time to figure out what sleep hacks work for you.