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10 Tricks To Fall Asleep Faster

Sleep gets sacrificed in the race to get everything done. Take your shuteye seriously and reap the benefits all day!

Time spent sleeping is time well spent. Like a battery, the body must recharge to perform optimally. Cell phone owners know this. They charge that baby to 100 percent every night. But how many of us are that diligent with our bodies?

It all starts with falling asleep faster. We know we should do it, but we stay up anyways. Quit paying the price! Get serious about falling asleep with these 10 tricks and you'll notice the difference all day.

1/
Respect Bedtime

It almost sounds too easy, but perhaps the single most effective route to predictable sleep is to consistently fall asleep at the same time.

A dedicated sleep habit prepares the mind and body for bed time. It's just that simple.

No matter what time you choose, the key is to stick to it. It's not always easy to get on schedule
at first, but soon enough your body
will naturally acclimate.

To help smooth the transition, try getting up at the same time every morning as well.

Irregular sleep patterns may be the norm for the young, but as we age it gets harder and harder on the body.

Chances are you're not doing anything all that special after midnight anyway, so turn off the TV and call it a night.

2/
Implement A Pre-Sleep Ritual

Developing a pre-sleep routine is a time-proven way to avoid that staring-at-the-ceiling feeling.

You probably already have a ritual, even if you barely notice it while it's happening.

Maybe you shower, brush your teeth, floss, or read. Who knows - maybe you actually count sheep.

The trick is to understand the ritual for what it is and attach it to sleep. Especially if you already go to sleep at a defined time, a ritual tells your body and mind to get ready to rest.

You'll become drowsy as you progress through it,
because your body knows what's coming.

3/
Make Your Bedroom A Place to Sleep

It's called a "bedroom" for a reason. Keep it sacred!

Laptops and smartphones are the latest offenders, but we've all been guilty of letting extracurricular activities contaminate the bedroom. So draw the line once and for all. The bed isn't a place to work, check e-mail, watch movies, work out, or snack.

What's the risk, you ask? Outside stuff keeps you thinking when you should be sleeping. Modern technology in particular has a way of chipping away at a solid bedtime and disrupting a pre-sleep schedule.

The answer, in three words: Turn. It. Off.

4/
Have Sex!

OK, there's one extracurricular activity worth letting into the bedroom.

The benefits of sex before bed are virtually endless. It enhances the sleep cycle, promotes deeper sleep, and increases drowsiness - especially for men. Women know what I'm talking about.

Sex also makes you feel good. Life is full of constant worries and never-ending problems, but sex clears the slate and makes life seem more promising. When you're calm and happy, it's easier to sleep.

5/
Work Out

Daily physical exercise - just not in the bedroom! - is a great way to end the day ready to sleep like a baby. Sleep is the original workout recovery, and a great way to have more in the tank tomorrow is to drain it today. Don't hold back - give yourself something to recover from!

The gym is a great place to get exhausted, but there are countless other activities that can be done in and around the house on a moment's notice for little to no cost.

You could run, jump rope, do yoga, walk the dog, ride a bike-you get the picture. And just like sleep, getting in a workout routine makes the transition to an active lifestyle much easier.

6/
Find Your Quiet Noise

New parents know that calming tunes and a background of white noise help babies drift off to sleep.

Especially if you live in a noisy cityscape, the same solution could help you drown out all the distractions.

A simple online search will turn
up endless files of calming noises
like rain, waves, leaves rustling in
the wind, or birds singing.

They may not be free, but you already spend a third
of your life in bed (hopefully). Don't sell yourself short!

Most smart phones can also access applications
featuring all types of noises to help you sleep.

This may be the one way your smart phone can
help you sleep!

7/
Don't Be Afraid of the Dark

Our bedrooms are often far brighter than we realize. So as part of your bedtime ritual, make yours as dark as it can be. Shut down the computer, track down those blinking lights you never notice until they're driving you crazy, and draw the curtains.

This may sound compulsive, but it really helps. Your body associates darkness with night and sleep. Use it to your advantage!

8/
Deep Breathing

Truly deep breathing requires use of the stomach rather than the upper chest. Try this for yourself right now by lying down and placing a book on your stomach.

With each inhale, your stomach should lift the book, and with each exhale, the book should lower.

Using your diaphragm and other deep abdominal muscles to breath is how the body was designed. Yes, your belly will look bigger, but nobody can see your bulging gut in bed.

Think of it this way: You already breathe this way when you're asleep!

Tonight, when you're in bed, focus on the rise and fall of your stomach like it's the only thing happening in the whole world. It'll help get your body into the physical mechanics of deep sleep and push everything else out of your mind.

9/
Warm Water

Just the sound of a warm shower or a filling bath is relaxing. It stops your mind from racing and is an easy last stop before crawling into the sack.

Physically, a shower is a great way to get warm and cozy. But the mental component is just as important. Attach it to your nightly ritual and see if you can actually feel the day melt away.

10/
Cut Down On Caffeine

It's not just the baristas who are to blame. The bottomless coffee pot is a fixture in many offices, so much so that it can be hard to even keep track of how much caffeine we drink over course of the day.

Even if you barely notice the rush anymore, caffeine stays in your system longer than you probably think - especially for men.

If your mind is still running after dark, it's time to get strict. Use caffeine to wake up, but keep it in the morning.

Don't drink coffee, tea, soda, or energy drinks in the afternoon, and definitely not at night.


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About The Author

Aaron McCloud is an American College of Sports Medicine certified trainer with 10 years experience practicing weight lifting and martial arts.

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yuvraj123

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yuvraj123

Good article

Article Rated:
Aug 9, 2012 8:44pm | report
CPTAmer

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CPTAmer

This is great! Surprisingly I already do some of these things

Aug 9, 2012 10:09pm | report
tigersoultiger

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tigersoultiger

Wow this is realy usefull. I always have difeculties sleeping.

Aug 10, 2012 4:01am | report
locomex

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locomex

The one that helps me a lot is staying on time. I get in bed the same time every night (or try). I also wake up every morning at 4am. The others are great to know as well.

Aug 10, 2012 7:41am | report
wswz123

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wswz123

I hope I can sleep better with the help of these tricks.

Aug 10, 2012 8:28am | report
stingerBstung

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stingerBstung

i have suffered from insomnia for the past 6 years after being hurt in a car accident...i wish i could just turn my brain off for 8 hours but i am constantly up in the night with my 2 kids ( 7 and 3 yrs old)both my wife and kids are hearing impaired so i have the only set of working ears in the house at night.hopefully i might be able to make some of this article work for me...worth a try.

Aug 10, 2012 10:51am | report
jwethall

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jwethall

Well I'm married so number 4 no longer applies...

Aug 10, 2012 12:46pm | report
Desean3

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Desean3

lol. at least you're honest

Aug 10, 2012 2:44pm | report
EricG2006

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EricG2006

LOL! So many of my friends tell me the same thing after they get married.

Aug 10, 2012 5:07pm | report
  • Body Stats
  • ht: 14'10"
  • wt: 178.5 lbs
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ramyhilal

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ramyhilal

hahahaaa, am married 2 , just wanted to say i knw wat ur talking about

Aug 10, 2012 8:35pm | report
Pieterdb

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Pieterdb

You guys scare me :o

Nov 25, 2012 2:00pm | report
  • Body Stats
  • ht: 14'3"
  • wt: 171.96 lbs
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Pirolai

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Pirolai

Great stuff! I might have to.start doing most of these for better sleep

Aug 10, 2012 1:09pm | report
DU4AU

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DU4AU

Awesome article! # 1 definitely helps me the most. Surprisingly, I already do several of these, but the ones I don't, I'll be sure to start. Thanks for this!

Aug 10, 2012 3:45pm | report
Binesh

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Binesh

I will try to make my Habit like thi$

Aug 11, 2012 10:17am | report
TPTstealth

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TPTstealth

most of this stuff has worked for me. I've had to cut down on pre work out supplements because of the caffeine in them. I work out first thing in the morning now.

Aug 11, 2012 12:13pm | report
SamanthaTheGr8

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SamanthaTheGr8

Ive been doing that as well! Mine aren't caffeinated, but they just help my blood get pumping-especially when I'm just getting out of "zombie mode"

Aug 11, 2012 1:05pm | report
SamanthaTheGr8

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SamanthaTheGr8

Thanks so much for this article! I'm about to get back into school, the 27th, and do all but one of these, its just since I started doing the Jamie Eason and P90x daily, Ive had such a hard time getting to sleep, and WAKING up (don't drink coffee anymore) are there any "pro-sleep vitamins" that you or anyone else may be aware of?

Aug 11, 2012 1:00pm | report
MissSage

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MissSage

magnesium is a good supplement to help with restful sleep if you're not getting enough in your diet.

valerian is a herb that works for some and not for others.

Sep 9, 2012 6:24am | report
  • Body Stats
  • ht: 14'11"
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Freerunner12

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Freerunner12

Useful stuff

Aug 11, 2012 11:42pm | report
ProtienandIron

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ProtienandIron

Great article. One good tip I would add to it is to have a notepad next to your bed to write down things you need to remember the next day. It sounds stupid but it takes a weight off your mind and allows you to forget your issues and problems for the night.

Aug 12, 2012 5:09am | report
Isaminer

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Isaminer

Being a Fly in/ Fly out Shift Worker, my sleep patterns are all over the place, but I try and do the best I can, but I seem to always in sleep debit mode.

Aug 12, 2012 9:09am | report
JohnVoland

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JohnVoland

great! even knowing most of these already, i needed something to kick my butt and make me stick to the schedule instead of playing with my phone. Thanx!

Aug 12, 2012 1:46pm | report
prodcali

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prodcali

Good Article I Got To Take This To The Test, I am one to have sleeping problems...

Aug 12, 2012 1:55pm | report
RWBPF

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RWBPF

Yay, Im getting ideas!

Aug 12, 2012 3:56pm | report
DdGTHUNDER

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DdGTHUNDER

PRETTY INFORMATIVE.

Aug 12, 2012 4:50pm | report
Showing 1 - 25 of 34 Comments

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