It's no secret that falling asleep can be a challenge. Millions worldwide struggle to get the recommended eight hours of sleep each night. And for some, it feels like they've tried everything - from avoiding caffeine before bed to reading books - but nothing seems to work.
If this sounds like you, don't worry, there are still some things you can do to fall asleep fast. This article will outline three science-backed tips that should help you get more restful sleep in no time.
The science of falling asleep
Before we get into the tips, it's essential to understand how falling asleep works. When trying to fall asleep, your body goes through a process called homeostasis. This is when your body starts to wind down for the night and prepare for sleep.
During homeostasis, your body temperature drops, and your heart rate slows down. This is why you might feel a bit warmer under the covers - your body is trying to lower its internal temperature to match the cooler temperature of the room.
Your brain also starts producing less cortisol and more of the hormone melatonin. Cortisol is a stress hormone that helps keep you alert and awake, while melatonin is a sleep hormone that makes you feel sleepy.
As homeostasis progresses, you should start to feel more and more tired. Eventually, you'll drift off to sleep. However, for some people, this process doesn't happen as smoothly as it should. This is where the tips below come in.
Three science-backed tips to fall asleep fast:
1. Establish a regular sleep schedule
One of the best things you can do for your sleeping patterns is to establish a regular sleep schedule and stick to it as much as possible. This means going to bed and waking up at the same time each day - even on weekends. This may not be easy at first, but over time it will become a natural part of your routine.
A regular sleep schedule helps to regulate your body's internal clock, which makes it easier to fall asleep at night and wake up in the morning.
2. Put the work down
If you're finding it difficult to fall asleep, one of the first things you should do is put the work down. This includes work-related tasks like checking your email or working on a project.
Your brain can't relax if it's still thinking about work, so giving yourself some time to wind down before bed is essential.
3. Watch what and when you eat.
Another critical factor to consider is what and when you eat. For example, eating a large meal right before bed can make it harder to fall asleep, as your body will be working to digest the food.
Not only that, but certain foods can make sleeping more difficult. For example, eating foods that are high in sugar can cause an energy spike, making it harder to fall asleep. It's also essential to avoid drinking caffeine before bed, as caffeine is a stimulant that can keep you awake.
Falling asleep can be a challenge for many people, but there are still things you can do to fall asleep fast. In this article, we outlined three science-backed tips that should help you get more restful sleep: establish a regular sleep schedule, put the work down, and watch what and when you eat. Try implementing these tips into your nightly routine and see how they work for you. Then, with a little bit of effort, you should be able to get the sleep you need to function at your best.