Top 12 Ways to Fall Asleep Quickly

Top 12 Ways to Fall Asleep Quickly

Related to insomnia, sleep apnea, sleep deprivation, sleep disorders, sleepless night, obstructive sleep apnea ,no sleep,

 sleeping sickness, sleep problems, fall asleep, go to sleep, sleepiness, i want to sleep

Sleep apnea is a common disorder where breathing is interrupted or becomes very superficial. These interruptions can last from a few seconds to minutes and can occur more than 30 times per hour.


The most common type is obstructive sleep apnea. This causes a collapse in the airways or an obstruction of them during sleep. Then, the breath returns with a snore or snort. People with apnea tend to snore very loudly. However, not all people who snore have apnea.

1. Set the right temperature 

A too-warm room makes you sweaty, while super cold temps leave you shivering. Opt for a range between 60 and 73 degrees F. A slightly chilly temperature helps decrease your body’s internal thermometer, initiating sleepiness and ensuring you stay comfortable throughout the night.

2. Set the mood. 

Dim the lights at least 30 minutes before bedtime. Turn off extra noises, lights and distractions. Turn on a fan, white noise machine, calming instrumental music or use earplugs to adjust your environment to be the most comfortable to you. Try to make this a routine to tell your body it’s time to sleep and help it ease into a peaceful night’s rest.

3. Use essential oils

Incorporating essential oils, or aromatherapy, into your nightly routine is a safe, natural and therapeutic way to encourage your body to wind down. I especially love using lavender essential oil and roman chamomile oil to get me in a drowsy mood on those nights I can’t sleep.

I recommend diluting the pure oil with a carrier oil like almond or coconut oils and then spritzing on your pillow or rubbing on your neck. Or add just a few drops to an essential oils diffuser to fill the room with a relaxing scent. Learn more about the power of essential oils and diluting them in my essential oils guide.

 4. Unwind your mind.

Settle into bed with a good novel or a spiritual growth book a half hour or so before bedtime. This practice gives your body a chance to unwind instead of forcing it to try and head straight to sleep. But steer clear of thrillers or other brain-jarring reads — you want to lull yourself to bed, not stay awake with a page turner!

5. Skip late night sugar and simple carbs.

Avoid eating sugary sweets, chocolate, simple carbs, juice or high-glycemic fruit just before bed, as it can spike blood sugar, boost your energy and you can wake up feeling hungry. Instead, try a little bit of protein with vegetables or a small amount of complex carbohydrates with protein, which can boost melatonin and help you fall asleep fast!

Some people can tolerate some fruit before bed, but make your snack with a combination of melatonin-forming foods and high-protein snacks so you don’t wake up in the middle of the night. Some good bedtime snacks are:

half a banana with almond butter on a slice of sprouted grain bread
hummus with carrots, cucumber or celery
apple chips and sunflower butter
a small handful of cashews, 1/4 cup dried fruit with some seed-based crackers

6. Keep electronics out of bed

Watching television in bed and answering late-night work emails trick your brain into thinking that your bed is just another spot to get things done and not the place to settle down after a long day. (It’s also a sign of nomophobia.) Watch your evening programs in the living room and keep that space sacred by eliminating electronics.

7. Maintain a regular sleep schedule

Keep your circadian rhythm in check by adhering to a regular sleep schedule as much as possible ­— yes, even on weekends! As your body becomes used to getting into bed and waking up at the same hours, you’ll find it becomes easier to fall asleep and wake up naturally. Aim for an average of eight hours of quality sleep a night.

8. Limit caffeine after 12 p.m.

Did you know caffeine’s effects can last up to 12 hours? If you can’t sleep at night, your mid-afternoon cup of joe and even a caffeine overdose might be to blame. Try an alternative, caffeine-free drink for a daytime jolt instead.

I love this Cilantro Ginger Smoothie. Filled with refreshing cucumber and ginger, it’ll give you a boost of energy without the sleep-depriving effects of caffeine.

9. Work out in the morning

That rush of endorphins you feel after a solid workout is awesome — until it’s the reason you can’t sleep at night. Try shifting your workout schedule to the mornings. You’ll feel great having completed your exercise session bright and early, and it’ll be easier to unwind at night.

10. Journal before bed

Oftentimes, it’s our own thoughts preventing us from falling asleep. Instead of running through situations or problems in your mind after lights out, try journaling before bed. It’s a therapeutic way to address what might be troubling you and chronicle your day before drifting to sleep.

11. Eat melatonin foods and melatonin-producing foods

Melatonin is one of the major keys to a natural, healthy sleep cycle. So eating a combination of certain fruits and carbohydrates that support melatonin or contain tryptophan, which contributes to melatonin production, will help you sleep and stay asleep.

I don’t recommend having a heavy meal right before bed or eating a large amount of sugary fruits, but include these items during your dinner or an hour before bed as an evening snack, to increase your melatonin production and ensure a sound sleep.

Melatonin-rich foods:

• Bananas
• Morello cherries
• Porridge oats
• Rice
• Ginger
• Barley
• Tomatoes
• Radishes

• Grass-fed dairy products
• Nuts
• Fish, chicken, turkey
• Sprouted grains
• Beans and pulses
• Rice (black, brown or red rice are the best)
• Eggs
• Sesame seeds
• Sunflower seeds

12. Add magnesium food or supplements

A magnesium deficiency can lead to sleepless nights. While there are plenty of magnesium-rich foods you can eat naturally, adding a supplement can help jump-start your levels and help you sleep better. In fact, one study in the Journal of Research in Medical Sciences found that magnesium supplements improved insomnia and sleep efficiency. Opt for 500 milligrams daily.

Related to insomnia, sleep apnea, sleep deprivation, sleep disorders, sleepless night, obstructive sleep apnea ,no sleep,

 sleeping sickness, sleep problems, fall asleep, go to sleep, sleepiness, i want to sleep