8 Ways to Fall Asleep Faster That Actually Work

Grab some fuzzy socks and adjust the thermostat—things are about to get pretty cozy.

Medically reviewed in December 2021

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Ever notice how things just seem easier after a full night's rest? There's a reason why people say to "sleep on it" when you're trying to find inspiration or come up with solutions. 

Studies suggest sleep improves your ability to store information and learn new tasks. One study even found that volunteers who slept for eight hours before completing a difficult test scored higher and discovered more creative solutions than those who stayed awake beforehand.

Adults should get seven to nine hours per night, but many fall short. That can affect more than your ability to think clearly—a chronic lack of sleep ups your odds of obesity, diabetes and heart disease. Read on to learn how to get more of those precious Zzz’s!

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Design your sleep sanctuary

Help yourself look forward to bed by creating a comfy, personalized sleep space.

Start by adding a simple step to your morning routine. According to a survey by the National Sleep Foundation, people who made their beds in the a.m. were 19 percent more likely to meet their nightly sleep needs.

Raising your thermostat when you wake up and lowering it to around 65° F before turning in can also help. Doing so supports your internal clock since temperature changes are a key part of your circadian rhythm, the biological processes that tell your body when it’s time to sleep. Keep temperature in mind when picking luxurious sheets and pajamas, too—both shivering and sweating can prevent deep sleep.                            

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Take it easy before bed

A crazy schedule can mean having to squeeze in dinner or the gym late at night, but try changing your routine if you just can’t unwind afterwards. Intense workouts and heavy meals before bed can delay sleep onset. Hit the gym no later than two-to-three hours before bed. If you can’t stop thinking about the fridge, use these tips on how to stop nighttime snacking.

Before turning in, try taking a relaxing bath or using aromatherapy, as well:

  • When you step from the bath into cool air, your temperature drops, which can help you drift off.
  • Aromatherapy may reduce stress and encourage deep, restorative sleep. In one study, pleasant scents like lavender even helped people have happier dreams.
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Pull on a pair of fuzzy socks

There may be something to the old practice of keeping a hot water bottle at the foot of the bed. It turns out that people with toasty hands and feet fall asleep faster. The warmth causes the blood vessels in your hands and feet to dilate, called vasodilation. As blood flows away from your body’s core, your temperature drops, promoting sleep. Plush socks, a hot water bottle (available for $10 and up in most drug stores), extra blankets or slippers can all do the trick. 

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Switch up your caffeine, nicotine and alcohol habits

Many caffeine lovers don’t realize its effects can last up to six to eight hours. If you need coffee to make it through the day, it’s okay to wake up with it, but avoid it after lunch.

Post-work happy hours can disrupt sleep, too. Alcohol might make you sleepy at first, but you probably won’t reach deep sleep and you’re more likely to wake up during the night as its effects wear off.

Quitting tobacco is a smart decision for many reasons, including healthier sleep. Smokers tend to snooze lightly and wake up at the crack of dawn due to tobacco withdrawal. 

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Understand how your brain responds to light

Proper lighting is absolutely essential for restful sleep. Light waves send messages to your brain, signaling when it’s time to wake up and go to bed. If you’re a night shift worker, keep bright lights on at work and use blackout shades at home to reverse your natural cycle.

Fighting jet lag? Spend as much time as possible outdoors in the place you’re visiting. Exposure to natural lighting can help you adjust to the new time zone.

Remember that electronic devices like TVs, cell phones and laptops emit energizing blue lights, so disconnect a few hours before bed or adjust the light settings on your devices. 

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Outsmart your menstrual cycle

Many women—nearly 23 percent—report sleep problems and daytime drowsiness during their pre-menstrual cycle, 30 percent during their periods. Possible reasons include:

  • A spike in core temperature after ovulation, which interferes with sleep
  • Fluctuating hormones like estrogen and progesterone, which control mood and sleep
  • Pain and discomfort from period symptoms

Sound familiar? Lifestyle changes may help. Exercising, eating healthy—instead of binging on the high fat foods your period makes you crave—and focusing on stress relief are the first steps. If symptoms persist, keep a sleep diary and show it to your OBGYN. They may recommend other lifestyle changes or adjust your birth control. Read more about how to ease PMS symptoms

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Start a sleep journal

If you’ve tried everything and still can’t sleep through the night, keep a sleep journal for about a week. You can share it with your family doctor or sleep specialist to see if they notice any harmful patterns. You might realize that a simple tweak to your bedtime routine is all you need.

Write down:

  • The timing and quality of your sleep sessions
  • Your exercise and meal habits
  • Any caffeine, nicotine or alcohol you consume
  • Any medications, supplements or teas you take—some meds cause insomnia
  • Any naps or periods of intense sleepiness you experience during the day 
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Know when to see a sleep specialist

Consider seeing a sleep specialist if your journal reveals any of the following issues, which might indicate a sleep disorder:

  • Taking over 30 minutes to fall asleep
  • Spontaneously falling asleep during the day or within five minutes of starting a nap
  • Experiencing daytime sleepiness even after sleeping for seven-to-nine hours
  • Snoring loudly, having pauses in breathing or make choking noises while you sleep 

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