How to Fall Asleep Faster and Better With These 6 Tips and Tricks

Do you have trouble falling asleep at night? If so, you’re not alone—millions of people worldwide deal with insomnia and other sleep-related problems. The good news is that there are ways to fall asleep faster and better.

Here are six tips and tricks to help you fall asleep easily:

1. Establish a bedtime routine and stick to it. Go to bed and wake up at the same time every day, even on weekends. It will help regulate your body’s natural sleep rhythm.


* To establish a routine, start by winding down for 30 minutes before bed. Avoid using screens (such as phones, laptops, or TVs) during this time.


* Do something calming, such as reading, listening to music, or writing in a journal. Start your routine at the same time every night so that your body gets used to it.


* Take a warm bath or shower and check your room temperature. If your room is too hot, it is difficult to sleep. Make sure your bedroom is dark, quiet, and calm. It will help signal to your body that it’s time to sleep. Use blackout curtains or blinds to block out any outside light.


* If you have trouble sleeping in silence, try using white noise machines or earplugs to block out external noise.


2. Avoid caffeine or alcohol before bed. Caffeine is a stimulant that can keep you awake. It’s best to avoid coffee, tea, energy drinks, and other caffeinated beverages at least six hours before bedtime. Alcohol may make you feel drowsy at first, but it can disrupt your sleep later in the night.


* If you can’t give up caffeine or alcohol entirely, try to limit your intake to earlier in the day.


* Drink coffee or tea in the morning and have your last alcoholic beverage at least three hours before bedtime. Drink chamomile tea or any other relaxing beverage two hours before bedtime.


3. Keep your bedroom cool, dark, and quiet. The ideal room temperature for sleeping is between 60 and 67 degrees Fahrenheit.


* If your room is too hot or cold, it will be difficult to fall asleep. Use air conditioning or heating to adjust the temperature of your room until you find a comfortable level.


* Besides being the perfect temperature, your bedroom should also be dark and quiet. Use blackout curtains or blinds to block out any outside light. Block out noise with earplugs and wear a sleep mask if necessary.


4. Use lavender oil to relax before bedtime. Lavender oil has a calming effect that can help you sleep.


* Add a few drops of lavender oil to your pillow or a diffuser. Or, add a few drops of lavender oil to your bathtub and enjoy a relaxing bath before bedtime.


5. Practice some relaxation techniques before bed. There are many relaxation techniques that you can try before bedtime.


* Progressive muscle relaxation involves tensing and relaxing different muscle groups in your body, starting with your toes and working up to your head.


* Deep breathing involves taking slow, deep breaths and focusing on your breath as you inhale and exhale.

* Visualization involves picturing a peaceful scene in your mind, such as a beach or a meadow.


* Start by practicing them for 20 minutes during the day and then try doing them for a few minutes before bedtime. You can also use relaxation apps such as Headspace or Calm.


6. Exercise during the day. It’s essential to keep your body active during the day to promote better sleep at night. Get at least 30 minutes of exercise every day.


* If you can’t fit in a full workout, try taking a brisk walk or a bike ride. Avoid exercising within two hours of bedtime, making it harder to fall asleep.


Sleep deprivation is a common problem that can have many adverse effects on your health. If you’re struggling to get enough sleep, try these above tips to fall asleep faster and improve the quality of your sleep.


Use relaxation techniques such as deep breathing and lavender oil, and prepare your bedroom for a restful night’s sleep by closing the curtains and making sure the room is calm, dark, and quiet.


If you continue to have trouble falling asleep, contacting a sleep specialist can also help. They can help you identify any underlying causes of your insomnia and will create a treatment plan to help you get the restful sleep you need.

The Surprising Link Between Sleep and Dehydration

You probably know that you need adequate sleep and hydration to stay healthy. However, you may not realize how closely the two are connected.

Adults who sleep 6 hours or less each night are up to 59% more likely to be dehydrated, compared to those who get a full 8 hours of sleep. That’s according to a recent study by Pennsylvania State University.

Researchers believe one underlying cause is vasopressin. This hormone maintains your water balance and rises during the later stages of sleep. If you miss those hours, your kidneys won’t retain enough fluid.

This is just one example of how fluid intake and sleep affect each other. Find out more about daily habits that can help protect your mental and physical wellbeing.

Sleep Habits:

1. Schedule sleep. Going to bed and waking up at the same time each day is one of the most effective ways to increase the quality and quantity of your sleep. You’ll lower your risk for insomnia and dehydration by strengthening your body’s natural rhythms.

2. Practice nasal breathing. The average adult loses about 1 liter of fluid each night. You can dramatically lower that amount by breathing through your nose instead of your mouth. Lying on your back with your head slightly elevated will help.

3. Cool off. A hot bedroom also contributes to moisture loss, so turn your thermostat down. As a bonus, you’ll save on energy and probably fall asleep faster.

Hydration Habits:

1. Spread out your intake. Aim to drink about an ounce of water for each pound of body weight. It’s easier if you sip throughout the day. Foods like celery, strawberries, and tomatoes count too.

2. Drink water first. Start the day with a big glass of water. It will help to make up for some of the fluid you lost overnight.

3. Postpone coffee. That glass of water will probably wake you up just as well as your usual cup of coffee, so you can save your latte for later. Excessive caffeine may interfere with your sleep, especially if you continue consuming it after about 2 pm.

4. Rehydrate after workouts. Water is usually sufficient for replacing the fluids you lose at the gym. Sports drinks may be appropriate for very long and intense exercise but check the labels to see how much sugar and calories they contain.

5. Limit alcohol. It’s the one beverage that actually dehydrates you. Drink responsibly and avoid any cocktails close to bedtime.

6. Avoid sugar. Dehydration tends to make you crave sweets, but sugary beverages are more difficult for your body to absorb. Stick to plain or naturally flavored water, especially if you’re watching your weight.

7. Use less salt. A diet high in sodium will increase your risk for dehydration. Processed foods and bread are two major sources, so eat them in moderation.

More Tips:

1. Treat nocturia. If you make 3 or more trips to the bathroom each night, you may have a condition called nocturia or nighttime urination. Trying to control it by drinking less water can backfire because your urine becomes more concentrated. Seek medical care instead.

2. Fight cramps. Stiff muscles are another physical symptom of dehydration that may keep you up at night. In addition to water, try daily stretching and massage.

3. See your doctor. Your family physician can answer your personal questions about hydration, sleep, and other health issues. That may include the implications of any chronic conditions or medications that are concerns for you.

Increase your energy levels and enjoy greater health. Understanding the relationship between hydration and sleep can help you make daily choices that will enhance the quality of your life.

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Cheers, Helene Malmsio


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