How to fall asleep faster and stay asleep longer

Restlessly tossing and turning through the night can take its toll on the following day’s productivity. A sleepless night can make the next day feel never-ending while also lowering your cognitive function and weakening your immune system.  

If you occasionally struggle with getting to sleep or staying asleep, our tips can teach you how to set yourself up for sleep success and which daytime behaviors may be beneficial or detrimental to one’s sleep. 

Keep reading to learn why you may struggle with sleepless nights, how to fall asleep faster, and how you can support more healthy sleep patterns. 

COMMON CAUSES OF SLEEPLESS NIGHTS 

Sleepless nights can be stressful and counting sheep can feel useless as the next day looms and the sun rises. If you are having trouble falling asleep or staying asleep on occasion, it is important to understand the cause to find a solution. 

Trouble falling asleep is commonly due to stress, caffeine, inconsistent waking and sleeping hours, or anxiety.

Identifying what may trigger a difficult night’s sleep can help you make changes to go to sleep fast and maximize your restful sleep.  

 

SLEEPING TOO MUCH? 

Getting enough sleep is vital for your health; however, oversleeping can have negative impacts on your daytime pursuits as well.  

Your body requires enough sleep to remain healthy and alert, generally seven to nine hours, but getting too much sleep can also impact your day negatively. Oversleeping can indicate conditions as common and treatable as depression but can also indicate that something bigger is going on beneath the surface, such as your body fighting off an infection. Sudden oversleeping, however, can be a sign of other physical or psychological conditions. Always consult your doctor if sudden changes in sleep patterns occur.

Below are some common methods that are recommended to help you fall asleep easier: 

CREATE A SLEEP-FRIENDLY SPACE 

Professionals suggest that optimizing elements of your bedroom can help with sleep issues. Choose a quality mattress, quality pillows, and comfortable, breathable sheets. Some people prefer specific products like weighted blankets and orthopedic pillows.  

Furthermore, white noise or lack thereof impacts sleep for some individuals. Perhaps try a fan or a white noise machine to drown out noises beyond your control, or try earplugs or headphones. Simple fixes for light sensitivity, including blackout curtains or wearing an eye mask to bed, can also help.  

OPTIMIZE YOUR SLEEP SCHEDULE  

Falling asleep and waking up consistently helps support your circadian rhythm, the internal clock that prompts you to feel alert during the day and tired at night. Establishing a consistent sleep routine can do wonders for your overall health and wellbeing.  

Many people find that tracking their sleep helps them improve their quality of sleep. There are various apps available for download that can help with this. You can also log your sleep details in a journal or keep track  sleep data on a physical schedule. 

ESTABLISH A WINDING DOWN ROUTINE 

When your goal is to fall asleep more easily, getting yourself in the right mindset for bed is essential. Below are a few suggestions for winding down at night: 

Give yourself at least thirty minutes to wind down. Set this time aside to engage in a relaxing activity or activities, such as yoga, meditation, or reading.  

Lower the lights. Avoiding bright lights before bedtime can encourage your body to produce melatonin, a hormone that promotes sleep.

Disconnect from electronic devices thirty minutes before bed. This step might be extremely difficult for most of us, but it is essential. Devices like laptops, cell phones, and tablets emit light that can interrupt your natural production of melatonin.  

PRACTICE PRO-SLEEP HABITS IN THE DAYTIME 

Below is information about how daytime behavior can affect your ability to sleep at night:  

Be careful about naps. Napping regularly during the week or taking naps longer than 20 minutes can throw off your internal clock and keep you up at night. 

Fit in daily exercise. In addition to its general health benefits, exercising during the day can help your body naturally wind down at night. 

Monitor caffeine and alcohol consumption. Consuming caffeine too late in the day can set you up for sleeplessness. Although alcohol depresses the nervous system, it also disrupts the quality of sleep, so drinking in the hours leading to bedtime is also discouraged.  

TRY CBD AS A SLEEP AID 

If you are still struggling to sleep at night, adding CBD to your sleep routine may help enhance the methods previously discussed. CBD has been shown to help support a sense of calm and focus* which can combat the weight of everyday stresses.*  Often stress can exacerbate sleep issues.  

Ingesting a serving of CBD oil or other CBD products formulated with melatonin as part of your wind-down ritual in the hours leading up to your bedtime may help you fall asleep easier and wake up rested. Combining CBD with optimizing your sleep habits by regularly limiting your device time, cutting down caffeine, and keeping a routine can get you on track for a great night’s sleep.

 

* These statements have not been evaluated by the Food and Drug Administration,  These products are not intended to diagnose, treat, cure, or prevent any disease.