Fall Asleep Faster with These 16 Tricks

Do you often lie awake at night, even though you want to sleep? We'll show you how to fall asleep faster, naturally and without chemicals.

Table of Contents

1. How long does it usually take to fall asleep?
2. 7 Causes of Sleep Problems
3. Fall asleep faster - 16 tricks

How long does it usually take to fall asleep?

Very few people consciously track their sleep or have it examined in a sleep lab. However, a Statista survey from 2017 showed that about 44% of all respondents needed between 11 and 30 minutes to fall asleep.

41% stated that they fell asleep in less than 11 minutes. Still, 14% needed more than 30 minutes, and only 1% could not answer the question.

So, if you need up to 30 minutes to fall asleep, you are clearly in the normal range of society and, at first glance, do not seem to have unusual sleep problems.

Of course, each person's individual perception is different. If you feel the need to fall asleep faster, try to avoid the following causes of your sleep problems and try our tricks to fall asleep faster.

7 Causes of Sleep Problems

Sleep problems can have very different causes. However, they can also be just a symptom of other ailments.

Note: If you have been struggling with difficulty falling asleep and staying asleep for a longer period of time, a medical diagnosis is highly recommended. Visiting your family doctor, a neurologist, psychiatrist, or a sleep lab can provide clarification here.

1. Psychological Causes

Psychological illnesses such as depression or anxiety disorders can be both a cause and a symptom of a sleep disorder. Beginning dementia can also manifest itself through sleep disorders.

2. Physical Causes

In addition to psychological illnesses, physical illnesses are particularly responsible for difficulties falling and staying asleep. Colds, migraines, snoring, sleep apnea, restless legs syndrome, hormonal disorders, and even thyroid dysfunction can significantly complicate falling asleep.

Learned Causes

While psychological and physical causes cannot be influenced overnight, you can at least partially remedy learned causes yourself quickly.

3. Blue Light

Artificial light sources and screens of TVs, laptops, and smartphones emit a strong amount of blue light. This blue light prevents the production of the natural sleep hormone melatonin. Try not to look at screens for at least 30 minutes before going to bed in the evening.

4. Intense Evening Workouts

After an intense workout, your cardiovascular system is really revved up. Many people find it difficult to go straight to sleep afterwards. It's better to do more intense workouts at lunchtime and do a relaxation exercise in the evening to wind down.

5. Overthinking

Many people simply can't relax in bed because they start overthinking things. This habit leads to difficulty falling asleep. Our tricks will show you how to stop overthinking.

6. Shift Work

Shift work puts a great strain on your biorhythm. In a way, you are constantly in a state similar to jet lag.

7. Heavy Meals in the Evening

Eating a heavy meal in the evening keeps your body busy with digestion during the night. This can also make it harder for you to fall asleep. Light meals in the evening relieve your stomach and also ensure that you don't have to go to bed hungry.

 

 

Fall asleep faster - 16 tricks

If you want to fall asleep faster, we have plenty of tips and tricks that can help you. Just try a method that feels right for you. If something doesn't work for you, don't be disappointed.

Everyone is different and has a different method. Sometimes it also takes some time and practice until a certain technique fulfills its purpose.

1. Drink Tea

Drinking tea itself is already associated with relaxation by many people. Especially teas like chamomile tea, hop tea, lemon balm, lavender, valerian root, and passion flower are very well suited to put you in a relaxed state before falling asleep.

2. Create an Optimal Room Climate

The optimal room climate can help you fall asleep faster. Remove electronic devices from your room and instead place a few plants that improve air quality.

Ventilate well before going to bed and ideally ensure a room temperature between 16 and 18 °C.

3. Develop Evening Rituals

For people who work shifts, this tip is particularly difficult but equally useful. If you develop a kind of ritual before going to bed, your body and mind will adjust more quickly to winding down, and you can fall asleep faster.

4. Read a Book

Do you often watch TV in the evening? As already mentioned, the blue light, but also the many stimuli that bombard you with sounds and images, can prevent you from falling asleep quickly. We recommend reading a book in the evening instead.

However, the story should not be too exciting. It's better to read something lighter that gives you a positive message and gently lulls you to sleep.

5. Stop Overthinking

Easier said than done. But we'll show you how to let go of thoughts and stop the evening thought carousel. Grab a pen and paper. Shortly before going to bed, write down everything that is bothering you.

Whatever it is, write it out. This method helps many people to get disturbing thoughts out of their heads. At the same time, they no longer have to worry about forgetting something important if they also write down their to-dos for the next day in this step.

Finally, write down 3 things you experienced today and for which you are grateful. This directs your thoughts towards something positive again.

6. Count Sheep

The most well-known sleep technique is probably counting sheep. And it actually works for many people. For some, however, this technique is too simple. To tire the brain, you can instead try counting down from 1000 in steps of 3.

7. No Alcohol in the Evening

Alcohol can actually help you fall asleep faster. However, because your liver then has to work to get the alcohol out of your body, your overall sleep quality decreases, and you are less rested the next day.

8. Avoid Long Naps

A short power nap of up to 15 minutes at lunchtime is definitely useful to recharge your batteries. However, a longer nap or a power nap too late in the day will make it harder for you to fall asleep in the evening.

9. Meditation, Mindfulness, and Autogenic Training

Meditation, mindfulness exercises, or autogenic training in the evening can help you gradually relax your mind. And once your mind is relaxed, your body often follows suit very quickly.

These 3 methods are extremely effective for many people if they can embrace them. However, they also require a little practice and should therefore be practiced more frequently before you can expect an effect.

10. A Warm Bath

A warm bath in the evening relaxes your entire body. Just as the mental relaxation techniques mentioned above relax your body, mental relaxation soon follows a hot bath.

11. Sleep Music and Audiobooks

Many people find that relaxing music before bed helps them fall asleep faster. You know best what kind of music helps you relax and fall asleep.

Another trick, however, is audiobooks. Audio plays worked very well in childhood. Why not fall asleep quickly again today, like a small child?

12. Practice Sleep Hygiene

In addition to the optimal room climate, sleep hygiene also means using the bed only as a place to sleep. This way, you condition your body and mind over time to automatically switch to sleep mode as soon as you get into bed.

13. Practice a Sleep Rhythm

Irregular sleep times can be a cause of difficulty falling asleep. Get into the habit of going to bed and waking up at a specific time. Your internal clock will adjust over time, and you will fall asleep faster in the evening.

14. Calming Breathing Exercises

When we're stressed, we often breathe into our chest. In a relaxed state, however, we breathe deeply into our abdomen. Observe your own breathing.

Does your belly or your chest rise more? Try consciously breathing deeply into your belly and out again for 20 breaths.

Observe how you feel afterwards. Many people find that changing their breathing in the evening helps them fall asleep faster.

15. Increase Your Melatonin Levels

Melatonin is the natural sleep hormone in humans. Stress, irregular sleep times such as with shift work or jet lag, and artificial blue light disrupt melatonin production.

Melatonin supplements can help increase your melatonin levels and help you fall asleep quickly.

16. Don't Stress Yourself Out

Despite all the tips and tricks for falling asleep quickly, sleep problems can still occur from time to time. Don't stress yourself out in these situations in the future.

Also, don't look at the clock or your smartphone anymore. Find out what's bothering you right now. Whether it's thoughts or you're just not tired, accept the situation and try one of our relaxation exercises.

Conclusion

Sleep problems can have various causes. If you have been suffering from difficulty falling asleep or staying asleep for a long time, medical advice is definitely recommended.

There is no single solution that works for everyone. But our tips and tricks for falling asleep faster have proven successful for many people and led to positive results.

 

All our articles are written by nutritionists and checked for content quality by expert specialists.