When you don’t sleep well, it makes it so much harder to get anything done…including manage your feelings.
When we’re tired, we’re more irritable, more anxious, and more depressed.
Last week, I shared with you 12 things that make it harder to sleep.
This week, it’s time to replace those 12 sleep disruptions with 10 strategies to help you fall asleep faster.
How to Fall Asleep Faster
1. Choose a Regular Bedtime
When you go to bed at the same time every night, your brain gets used to this and will start to automatically make you sleepy at that time every night by sending out your natural melatonin to make you drowsy.
It’s tempting to stay up later on weekends and holidays…a couple of extra hours with your family or friends or your favorite TV show feels like a reward for getting through another tough week.
Unfortunately, your brain doesn’t really know whether it’s Tuesday or Saturday.
So if it’s never sure whether you’re supposed to get sleepy at 10pm or 1am, it won’t be able to help you by sending you a dose of melatonin.
Then, rather than being able to use your brain’s natural resources to fall asleep, you’ll be on your own.
Use your brain to your advantage by giving it a predictable time to fall asleep.
2. Choose a Regular Wake Time
Same thing applies to waking up.
It’s tempting to sleep in on the weekends and holidays, especially if you haven’t been sleeping well and want to “catch up” on your sleep.
But the later you sleep in the morning, the harder it is to fall asleep the next night.
This is partly because your brain is using your wake time to set its clock each day…if you sleep in late, your brain won’t know it’s time to give you your evening dose of melatonin until later in the evening, which means you have trouble falling asleep that night.
3. Set a Bedtime Routine
In addition to having a set time for going to sleep, establish a routine around sleeping.
This sends cues to your brain that sleep is coming soon and it needs to start winding down and sending out that melatonin to you.
Plan about an hour of activities that help you wind down: Turn off your screens, put on your PJs, take a shower, wash your face and brush your teeth, cuddle with your partner or dog, and read a book.
This is a great time for journaling, meditating, and other self-care or self-improvement activities.
It’s also a great time for bonding with your partner.
4. Manage Your Worries
A lot of people lie awake worrying.
If this is you, make sure you take some time to address those worries.
Follow this evidence-based 6-step strategy to keep worries from interfering with your sleep.
5. Express Your Gratitude
End the night with a few moments to reflect on things that went well today, things you’re grateful for, things you’re proud of, or things you’re looking forward to.
Just like being in a negative headspace before you go to bed can make it harder to sleep, deliberately putting yourself in a more positive headspace can make it easier for you to fall asleep faster.
Bonus points for writing these things down (they stick in your brain better).
6. Do Some Relaxation Exercises
Even if you don’t normally have anxiety, it’s easier to get anxious about sleeping if you haven’t been sleeping well for a while.
Your brain is absolutely never gonna let you fall asleep if you’re being chased by a tiger…and it can’t tell the difference between that type of anxiety and the “I’m concerned I’m not gonna sleep well tonight” anxiety.
So if you want to fall asleep faster, it’s essential to drain that anxiety and tension out of your body.
Do this quickly by doing some relaxation exercises: Look up a progressive muscle relaxation on YouTube, listen to a guided meditation on a meditation app or on YouTube, or do a couple of rounds of 4-7-8 breathing (breathe in slowly for 4 counts, hold your breath for 7 counts, and then breathe out for 8 counts; repeat four times).
7. Take a Hot Shower
Strange fact: Sleepiness is associated with a drop in body temperature.
This means that if you raise your body temperature an hour or two before bedtime and give it time to fall back down to a normal temperature, you’ll start to get sleepy.
Taking a hot shower 1 to 2 hours before bedtime can be a good strategy for this.
8. Exercise
Exercise is one of those things that fixes just about everything…including sleep.
If you want to fall asleep faster, try exercising.
Not only does this tire your body, but it also is another way to manipulate your body temperature.
When you exercise, your body temperature rises, and it falls back down to a normal temperature as you recover.
But exercising too close to bedtime can actually interfere with falling asleep, so try to get it in by early evening.
9. Only Sleep When You’re Sleepy
While it’s essential that you have a regular bedtime, it’s also important that you only get in bed when you’re sleepy.
There’s a difference between being tired and being sleepy: Tired means you’re run down and lack energy, sleepy means you’re yawning and having trouble keeping your eyes open.
If you’ve been having trouble sleeping, you’re probably tired almost all the time. But that doesn’t mean you’re sleepy.
Stay in bed only when you’re sleepy.
Try the strategy I outlined in my last post (#3) to train your brain to fall asleep when you get in bed.
10. Set Your Room Up for Success
Our brains are sensitive to our environments.
So, it’s important to create a sleeping space that is conducive to sleep.
The room temperature is a key part of this.
Because sleepiness is associated with a drop in temperature, most people tend to sleep better when the room is a little on the cool side.
But if it’s too cold, that’ll interfere with your sleep.
Experiment with different temperatures to see what works best for you.
Also, make sure the room is dark and quiet, and make it comfortable with blankets and pillows that are conducive to your sleeping.
For Good Sleep, Master Your Mental Health
Remember, if anxiety or another mental health condition is interfering with your sleep, it’s important to get that treated.
If you’re wondering whether you might have a mental health condition, consult with a psychologist, psychiatrist, therapist, or other mental health provider for an evaluation and treatment options.
Carry along my worksheets to maximize your therapy sessions.
If you’re already in therapy and are looking for an extra boost to the treatment you’re receiving, try my free course on how to reverse your anxious downward spiral.
In it, I’ll teach you the exact intervention I teach my own therapy clients to help them master their anxiety.
Coming Up Next
Just like disrupted sleep is seen in just about every mental health condition, struggles with self-confidence are really common.
Next week, we’ll dive into 5 proven strategies to build self-confidence.
If you struggle with negative beliefs about yourself, this article is for you. Don’t miss it.
Talk to you soon,
Dr. Finch
P.S. Remember, this is education, not treatment. Always consult with a psychologist or therapist about your mental health to determine what information and interventions are best for you. See the disclaimer for more details.
Hayden C. Finch, PhD, is a practicing psychologist based in Des Moines, Iowa, and Little Rock, Arkansas, dedicated to helping you master your mental health.