How to Go to Sleep

Sleep doesn’t always come naturally when you put your head on the pillow and close your eyes. Sometimes thoughts and worries keep running through your mind, or you just don’t know how to feel comfortable. Fortunately, from adopting relaxation techniques to adjusting your sleep patterns, there are ways to not only fall asleep faster, but also improve the quality of your sleep.

Table of Contents

Fall asleep faster

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Try breathing deeply from your belly. Place your hand on your stomach and inhale deeply while counting to 4. Note that your abdomen should rise as you inhale and try to keep your rib cage still as you breathe. Hold your breath for 7 counts, then exhale slowly for a count of 8. ^{[1] X Trusted Source MedlinePlus Go to source}

Try taking deep belly breaths as you count and imagine a peaceful scene.

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Try doing stretch relaxation exercises. Starting at the tips of your toes, stretch and release each muscle group in turn. Inhale as you tense the muscles for 5 seconds, then imagine the tension leaving your body as you relax the muscle groups. ^{[2] X Trusted Source PubMed Central Go to Source}

Relax for 10 seconds, then flex and release the ankle. Continue to stretch and release each muscle group, from the calves, thighs, upper body, and gradually to the neck.

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Enter a fantasy world instead of focusing on sleep. Trying to force yourself to sleep can make you restless. Clear your mind of the thought of sleep and visualize something pleasant. ^{[3] X Trusted Source PubMed Central Go to Source}

Build a dream house or room in your head.
Visualize a peaceful scene and try to imagine vivid sights, sounds, and smells.
Composing a light-hearted story; But remember, don’t imagine amazing adventures.

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Block out any annoying sounds. Noise can affect your ability to fall asleep as well as sleep quality. Try listening to an unattractive radio show or podcast to help mask noises like traffic and anxious thoughts. You should listen to low-pitched sounds and shows you enjoy but are not so excited about that you want to stay awake to listen. Some podcasts you should listen to include: ^{[4] X Trusted Source PubMed Central Go to source}

Mysteries Abound with Paul Rex explores exciting mysteries and unsolved cases with soothing voices over a melodious soundtrack.

Sleep With Me with Drew Ackerman by Drew Ackerman , edited by Ackerman with raspy voices until listeners get bored and fall asleep.

Miette’s Bedtime Story Podcast listens to Miette’s soothing voice reading short fictional stories. ^{[5] X Research Sources}

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Try meditation to calm your mind and body. Breathe slowly and deeply while visualizing soothing images like drifting clouds, a deserted beach, or a warm childhood place. Let your mind wander through the clouds or the soothing waves as you relax your muscles and sink into bed. ^{[6] X Trusted Source MedlinePlus Go to Source}

You can meditate alone with online tutorials or use an app like Insight Time with guided or scheduled meditations.

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Use dietary supplements to support sleep. There are many supplements on the market that can help you fall asleep easier. Before trying supplements, it’s best to consult your doctor, especially if you have a medical condition, are taking medication, are pregnant or breastfeeding. ^{[7] X Research Sources}

Melatonin is produced naturally in the body and is also the most popular sleep aid on the market. The usual dose of products sold at a pharmacy or health care store is 3 mg, but a dose of 0.3 mg can also improve sleep quality. ^{[8] X Research Sources}
Valerian has been used to treat insomnia and anxiety for hundreds of years. The standard dosage is 600 mg. ^{[9] X Research Source}
Chamomile is available as a supplement, but a hot cup of chamomile tea before bed can also help you relax. Use 2 sachets when making tea, remember to choose a decaffeinated herbal tea. ^{[10] X Research Source}
Besides other antihistamines, Chlorpheniramine Maleate can cause drowsiness, and some people use it to treat insomnia. However, you should avoid taking regular antihistamines just to help you sleep, especially if you don’t have allergies or a cold. ^{[11] X Trusted Source MedlinePlus Go to Source}

Noise and light handling

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Reduce the light in the house 2 hours before going to bed. Bright lights after nightfall make the brain think the sun is up again, and this can prevent the brain from releasing sleep-inducing hormones. Turn on dim lights if you have them, or turn off ceiling lights and use table lamps. ^{[13] X Trusted Source PubMed Central Go to Source}

Also, if you have to look at the screen of your phone, computer or any other electronic device, reduce the brightness. You can download an application that automatically reduces the screen brightness at night.

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Don’t look at your phone, computer, television or other screen before bedtime. Electronic screens emit blue light that makes the brain think it is mid-afternoon. You should try your best to avoid looking at screens at least 1 hour before going to bed. ^{[14] X Trusted Source PubMed Central Go to Source}

Besides, email, social media, and other things that spark interest will make you excited and make it harder to fall asleep.
If you need to use your phone or computer before bed, reduce the screen brightness and use a blue light filter app.
You can use electronic displays that do not emit light, such as e-readers that do not have a built-in backlight.

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Try wearing earplugs when dealing with constant, unavoidable noises. Small earplugs or noise-cancelling earplugs can provide the quiet you need to fall asleep. If you’re uncomfortable with earplugs or earplugs, you can place a soft blanket or pillow over your head while you sleep. ^{[15] X Research Source}

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Put the watch away. Don’t keep the watch in sight and try to resist the urge to look at it. You won’t be able to fall asleep if you look at the clock every now and then and say to yourself, “If I can sleep now, I’ll still get 5 hours of sleep.” ^{[16] X Trusted Source MedlinePlus Go to Source}

The light emitted by electronic watches can also keep you awake.
If your watch is one with hands, its ticking can make you impatient, so you should consider going with a quieter watch.

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Use white noise to lull you to sleep in a sound environment. White noise is a soft, continuous sound that helps to drown out unpleasant noises, such as the noise of neighbors or traffic on the street. It could be the sound of falling rain, the rustling of leaves, or soothing instrumental music. You can find a white noise channel that streams online, or buy a white noise generator. ^{[17] X Research Source}

If you’re using a streaming app or service, you’ll need to make sure the white noise isn’t interrupted by ads.
A fan or air purifier can also help.

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Buy or make your own eye patch. If ambient light keeps you awake, you can make your own temporary eye patch using an old tie, pillowcase, or hairband. You can also buy an eye patch at a supermarket, drugstore, or online. ^{[18] X Research Sources}

Choose thick curtains to block light for the bedroom.

Create a pleasant environment

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Keep the bedroom cool, clean, dark, and quiet. Try to keep the temperature in your bedroom around 21 degrees Celsius. Hot and uncomfortable environments can’t provide a good night’s sleep, so you should try to air-condition the room. Regularly clean the bedroom and change the bed sheets every 1-2 weeks or when soiled. A cluttered space can add to your stress, and it can be difficult to relax when the sheets are smelly. ^{[19] X Research Source}

In addition, you should only use the bedroom for sleeping. Don’t work, eat, talk on the phone or do other things in bed. This will help you relate only the bed and bedroom to relaxation and sleep.
Light pollution can also affect sleep quality. When preparing your bedroom, consider installing blackout curtains. This type of curtain will block out any unwanted light, including light from the street or from adjacent buildings. ^{[20] X Research Source}

Maintain a healthy sleep routine

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Maintain a routine so your body knows it’s time to sleep. If you go to bed at a different time each day, your body won’t know it’s time to sleep. Train yourself to fall asleep by following a routine and practicing healthy sleep habits. ^{[24] X Trusted Source MedlinePlus Go to Source}

Healthy sleep habits include avoiding large meals, choosing a relaxing activity before bedtime, and avoiding caffeine in the evening.
Let’s say you want to go to bed at 11pm and wake up at 7am. It may be difficult for you to start your routine, but it’s still a good idea to wake up at the scheduled time. You may be tired at first, but this will also help you fall asleep faster, and you will eventually get used to going to bed earlier.

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Eat a healthy snack before bed. You should avoid heavy meals and indigestion within 3-4 hours before going to bed, but if you go to bed hungry, you will also wake up. If you see ants crawling, you can eat a snack rich in protein and complex carbohydrates. Try a banana, avocado, a few peanuts or peanut butter, cheese and whole grain crackers. ^{[25] X Trusted Source MedlinePlus Go to Source}

Avoid sweets and candies before bed. Sweet foods are full of simple carbohydrates that cause blood sugar levels to spike and then plummet. This can make it difficult for you to fall asleep and stay asleep.
Protein and complex carbohydrates will keep you feeling full, and you won’t wake up in the middle of the night.

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Avoid drinking caffeine and alcoholic beverages at night. Avoid all caffeinated beverages within 6 hours of bedtime. While a glass of wine before bed can be tempting, alcohol can disrupt your sleep cycle and reduce sleep quality. ^{[26] X Research Source}

If you often have trouble falling asleep, avoid caffeine at least 8 hours before bedtime or stop altogether. Remember that there are hidden sources of caffeine, such as chocolate and some pain relievers.
If you drink alcohol, limit your alcohol intake to 1 or 2 drinks, and avoid drinking right before bedtime.
Even drinking too much water can disrupt sleep, as you’ll have to wake up in the middle of the night to go to the bathroom. To avoid this, you should reduce all drinks 1 or 2 hours before bed.

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Stick to a regular sleep routine, even on weekends. If you can go to bed and wake up at the same time every day, you will eventually get used to it. On weekends, you should try to go to bed and wake up no later than an hour later than usual. ^{[27] X Trusted Source MedlinePlus Go to Source}

If you sleep in on the weekends, you’ll disrupt your sleep patterns and make it harder to fall asleep on weekdays.

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Exercise 5 times per week, but avoid exercising in the evening. Regular exercise can help you fall asleep and stay asleep, as long as you don’t do it right before bedtime. Avoid exercise or vigorous activity at least 3 hours before bedtime. ^{[28] X Research Sources}

Exercise increases blood circulation and releases hormones that keep you awake.

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Avoid napping during the day. If you need to take a nap to recharge, limit your nap time to 15-20 minutes, and avoid sleeping in the late afternoon or evening. Daytime naps disrupt your sleep patterns and make it harder to fall asleep at night. ^{[29] X Research Sources}

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Take a bath, meditate, or read a book about 30 minutes before bed. Make it a habit to relax before bedtime so your body knows it’s time to rest. Read a book, do some simple stretches, listen to soothing music, or take a hot bath. ^{[30] X Research Source}

If you read books, remember not to choose books that are too thrilling. Books of inspiration or poetry would be good choices.
If you read an e-book, choose a non-luminous one. If your e-reader or tablet has a built-in backlight, use a light filtering application or reduce the screen brightness. Either way, it’s a good idea to switch to a paper book instead of a device with a backlight if you frequently have trouble sleeping. ^{[31] X Research Source}
After soaking in a hot tub, your body temperature will drop slightly and help you fall asleep. Try adding some lavender essential oil to your bath water for an extra soothing effect.

Advice

See your doctor if you have frequent insomnia or lack of sleep affecting your daily activities. ^{[32] X Trusted Source MedlinePlus Go to Source}
Sleeping with a pet can be very comforting and makes it easier to fall asleep. However, if your pet is too active, it is best not to let them in the room at night.
The more active you are during the day, the more tired and sleepy you will be by the end of the day, so try to be as active during the day.
Talk to your bedmate if they are the cause of your trouble sleeping. If you can’t find a way to deal with snoring or other problems, consider sleeping in a separate room.

Warning

Consult your doctor before taking any medication or sleep aid, especially if you have a medical condition, are taking medication, are pregnant or breast-feeding.

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