10 Tips to Fall Asleep Faster
Have you been having trouble falling asleep at night? Do find yourself in a never-ending pattern of going to sleep at 1am and always waking up tired and groggy?
Or maybe you actually do try to go to sleep at a decent hour every night but for some reason…. you just can’t. No matter how hard you try.
There are so many different ways we can help train our bodies to fall asleep faster by just making the smallest tweaks to our everyday habits.
If you are ready to take back control of your sleeping schedule, these 10 life hacks to fall asleep faster will just do the trick!
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Use blue light glasses in the evening
Blue light emits from electronic devices such as your TV, laptop, phone, etc. The blue light that comes from these devices can suppress your production of melatonin and keeps your brain alert and awake.
Using blue light glasses in the evening will help reduce the blue light exposure to help you naturally get tired sooner.
Limit electronics 1 hour before bed
If you have tried blue light glasses and are still having trouble sleeping, try getting into the habit of turning off your electronics at least an hour before bed.
Try to replace this time with something like reading or journaling (which we will get into later in the post). This way you are able to get your body used to an alternative calming wind down activity that doesn’t reduce your melatonin production.
Create a night routine
Our bodies love routines and rituals. If you don’t have a night routine currently, I recommend adding that to your day-to-day routine.
Getting yourself into you at night routine will help your body be able to wine down better throughout the evening which will help you up to fall asleep faster when it’s time to go to bed.
If you want some help creating the perfect night routine for you, I have a post here that is an example of my self care night routine that I do every single night to relax.
Take a warm shower/bath
Taking a warm shower or bath right before bedtime can help soothe your body before it’s time to fall asleep.
Your body’s temperature naturally rises when its time to go to bed. By submerging yourself in warm water, you will be able to speed up this process.
Spend time journaling
Do you find that stress and worry is keeping you up at night? Try releasing your thoughts and feelings by journaling before bed to ease the stress.
You don’t only have to talk about what’s worrying you. You can also talk about positive experiences throughout the day to help shed light on some of the good things that happened. This will help lessen your focus on some of the not so good things that happened.
Grab a book
It’s no secret that reading at night has a way to instantly put you to sleep. Reading before bed is another activity that helps reduce stress levels and promote a better and well rested sleep.
Whenever I grab my book at night, I pass out within 20 minutes no matter how hard I try to stay up to read.
Related: 10 Must Read Self Improvement Books
Avoid late night snacks
Late night snacks can be a touchy subject to talk about because they affect everyone so differently. Some people can eat a late night snack before bed and be 100% fine to go to sleep.
However, there have been links found between eating before bed and its affect on sleep.
If you are a late night snacker, I would recommend trying to limit snacks before bed just to see if there is any difference in the the way you are able to fall asleep. If you don’t see that it makes any difference, then there’s nothing wrong with a little late night snack!
Now, be careful not to go too crazy on the snacking. According to the Sleep Foundation, here are a few foods that you should avoid eating before bed.
- Citrus fruits
- Chocolate
- Fatty and fried foods
- Garlic
- Onions
- Spicy foods
- tomato-based foods.
Take supplements
Melatonin supplements are great to take when you are having trouble falling asleep at night and help boost the bodies natural production of the nutrient.
Magnesium is another supplement that you can try that also helps promote relaxation before bed and counteracts symptoms of insomnia.
Drink a cup of tea
Drinking tea before bed promotes a natural calming effect. You want to make sure that you’re drinking caffeine and sugar free tea to avoid any alertness stimulating agents before bed. Some great teas to try before bed are chamomile, peppermint, and lavender.
Try aromatherapy
There are countless ways to practice aromatherapy. You want to be sure that you find a way that best suits your routine and needs.
One super easy way to incorporate aromatherapy into your routine is to use a diffuser. Diffusers help to distribute essential oils into the air and promote calmness.
I love to use diffusers because you can just turn it on and go! It does all the work for you! My favorite essential oil to use with my diffuser at night is lavender oil.
Another way to practice aromatherapy is to incorporate bath bombs or burn candles that are infused with essential oils.
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