I don’t know about you, but I’ve always been jealous of people who fall asleep quickly. I’ve struggled with anxiety for as long as I can remember, and I’m no stranger to depression and PTSD, either. Whatever mental health issues I’m experiencing, I find they’re often harder to deal with at night, which can make falling asleep quickly a challenge. In my early 20s, I struggled so much to fall asleep at night that I started making lots of little lifestyle changes with the goal of falling asleep faster and sleeping more soundly throughout the night.
From not using bright lighting at home to harnessing the power of herbal teas to making my bed a no-work zone, I’ve collected nearly a dozen habits over the years to improve my sleep. I still have rough nights occasionally, but generally speaking, I fall asleep much faster and sleep way better than I used to. Read on to learn about my time-tested, thoroughly researched, and expert-backed tips.
Be Mindful of Your Caffeine Intake
I absolutely love coffee, and I drink it every single day — I’m also a big fan of sweet iced tea and Snapple — but I know I tend to fall asleep much faster when I cut myself off from caffeine about eight hours before I plan on going to bed. So, unless I know I’ll be up late working on a tight deadline, celebrating a special occasion (like New Year’s Eve), or witnessing a late-night celestial event of some kind, I try not to consume caffeine after 2 p.m.
Some experts suggest cutting yourself off even earlier — about 10 hours before bedtime — but an eight-hour window works for me. Try scaling back yourself and continue making adjustments until you find the timeframe that feels best for you.
Avoid Bright Lights at Home
Personally, I don’t use any bright or overhead lighting at home unless I’m washing dishes after dark. For nearly a decade now, I’ve been sticking with warm, ambient lighting at home — like candlelight, lamplight, and rope or fairy lights — and it’s made all the difference. But you don’t have to take my word for it: “Bright lights and screens suppress melatonin. They trick your body into thinking it’s daytime still,” Alex Dimitriu, MD, a double board-certified physician in psychiatry and sleep medicine and founder of Menlo Park Psychiatry & Sleep Medicine. “Besides making it harder to fall asleep, bright lights and screens can also lessen the quality of sleep all night long. Sleep is just not as deep.”
Because a dark environment encourages the brain to produce melatonin, avoiding bright lights at home — especially before bed — is one simple habit that should help you fall asleep faster.
Make Your Bed a No-Work Zone
At the beginning of my career as a remote writer, I did a lot of writing and emailing in bed. But if you want to fall asleep quickly and sleep well, it’s important to make your bed a no-work zone. “Working or being stressed in bed creates an association that the bed is a stressful place. You have to love your bed,” Dr. Dimitriu said. He noted that your bed should serve two primary purposes: sex and sleep. In fact, if you’re struggling to fall asleep, Dr. Dimitriu recommends getting out of bed and doing something relaxing (such as reading a book), then going back to bed when you feel tired.
Stick to Your Exercise Routine
Research suggests that exercise can help you fall asleep faster. So, whether you prefer to play tennis, hike, bike, run, lift weights, or do yoga, know that sticking to your workout routine will almost certainly help you get better rest. Just keep in mind that exercise releases endorphins and increases the body’s core temperature. It’s probably best to finish your workout at least two hours before you plan on falling asleep.
Drink Chamomile or Valerian Root Tea Every Evening
Sipping some tea can translate to more restful sleep. Chamomile, and more so valerian root, have been shown to have calming, anti-anxiety benefits, which may benefit sleep. Personally, whenever I cut myself off from caffeine in the afternoons, I typically switch to caffeine-free herbal teas. If you’re not a fan of chamomile or valerian root, research suggests that a number of caffeine-free herbal teas, such as lavender, may help reduce anxiety and promote sleep.
Try a White Noise Machine or App
I currently live in a cabin in the woods, but I’ve also lived in major cities and across the street from a college campus — and white noise apps have helped me fall asleep faster and sleep more soundly in all of these settings. Whether it’s your noisy neighbors or deafening silence keeping you up at night, research suggests that white noise can help. In fact, a recent study found that exposure to white noise reduced the amount of time it took for study participants to fall asleep by 38 percent. The best part? Several white noise apps are completely free to download and use.
Take CBD Before Bed
CBD research is limited at this time, but several small studies suggest that CBD may be helpful in treating insomnia. One way CBD can help promote sleep is by relieving anxiety. However, it also seems to interact positively with our endocannabinoid system, which helps regulate sleep. For me, consuming a high-quality, hemp-derived CBD product an hour or two before bed helps me fall asleep and stay asleep.
If Your Thoughts Are Keeping You Awake, Write Them Down
“Journaling helps by decreasing worry,” Dr. Dimitriu said. “Thinking alone never makes worry go away. Writing, processing, and reasoning through problems on paper tends to be more effective than thinking alone.” When I’m feeling particularly overwhelmed before bed, I find it’s super helpful to write down my thoughts, whether it’s a to-do list for the next day or a few calming affirmations. If worries keep you awake at night — or you just can’t stop thinking about everything you need to get done when you wake up — writing down your thoughts might help you fall asleep faster, too.
Eat Dinner a Few Hours Before Bed
“Eating too late keeps your body’s metabolism increased as it processes the food, which can be disruptive to sleep,” Dr. Dimitriu explained. “Large meals, dinner — the earlier, the better.” To avoid indigestion, I try not to eat for at least an hour before I plan to be horizontal. However, you may find that you need to stop eating even earlier (experts recommend three hours).
Diffuse Lavender Essential Oil
Because certain essential oils — like lavender, chamomile, and valerian — can help with relaxation, the American Sleep Association recommends diffusing essential oils to promote sleep. Lavender is my favorite because it works wonderfully to relieve anxiety, and it always helps me fall asleep faster.
Unfortunately, I recently learned that even pet-friendly essential oils might be too potent for animals when diffused, so I’ve stopped using my diffuser for now — but I still can’t recommend this sleep hack enough to people without indoor pets. However, it should be noted that certain essential oils may be unsafe for children, women who are pregnant or breastfeeding, and those who are immunocompromised. Toxic scents include oil of cinnamon, citrus, pennyroyal, peppermint, pine, sweet birch, tea tree (melaleuca), wintergreen, and ylang-ylang. Lavender has been deemed safe for pets and people 🙂
