4 ways to fall asleep faster, according to doctors

Are you the kind of person who effortlessly falls asleep as soon as you hit the pillow? Well, you’re in luck. I sleep next to a member of this blessed group, and as he snores, I wonder if I will get seven or four hours of sleep tonight. However, in conversations with my sleep doctor over the past few weeks, I’ve learned that I only have myself to blame. Those three scoops of ice cream I just had need Before I stop here? Not so good. Am I used to taking my laptop to bed to check email? Even worse. It turns out we have more control over how quickly we fall asleep than we thought. Here’s what you need to do to set yourself up for nighttime success.

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Supports the body’s natural sleep rhythm

During the workday, I’m happy to get up at the same time because I have to work. But coming on Saturday and Sunday? I would stay in bed until noon if I could! Unfortunately, this unpredictable pattern of waking up and going to bed at different times can wreak havoc on your ability to nod off quickly.

“The most effective way to fall asleep faster is to support your body’s natural sleep rhythm. That starts with going to bed and waking up at the same time every day,” says Dr. Jose Puangco, a neurologist and sleep medicine specialist at Hoag, a Southern California health care system. This means, don’t stay up late on Friday and Saturday, and don’t sleep in on the weekends.

Dr. Angela Holliday-Bell, a board-certified physician and certified clinical sleep specialist, agrees and emphasizes the importance of setting an alarm every day of the week. “A consistent sleep schedule, especially a regular wake-up time, helps anchor your body clock,” she says.

Develop a relaxation routine

Are you like me, checking email in bed until 11pm? Or maybe you’re a social media doomscroller who can’t put down your phone. Whatever your bad habits are, doctors want you to know that they may be the reason you have trouble falling asleep.

“The first thing I tell my patients is that you have to give your body a message or signal that sleep is coming. You can’t run 100 mph all day and expect to magically shut down and be ready for deep sleep at 10 p.m.,” explains board-certified men’s health physician Dr. B. Stephen Sanders.

Rather than crashing into bed without warning, establish a relaxing routine so your body knows bedtime is approaching. Dr. Meredith Broderick, a board-certified sleep neurologist in Seattle, recommends starting the process an hour early. “Sleep is more like a dimmer switch than a light switch,” she explains. “Create a relaxation buffer: 30-60 minutes where you don’t work, problem solve, or consume stressful content.” What should you do? First, write down your thoughts and next steps to reduce overthinking and worrying. Next, Broderick recommends slow breathing, progressive muscle relaxation, or a calming audio track to further calm your mind.

One last thing to try? Dr. Sergio Guiteau, a board-certified physician in Florida, explains that meditation can help you relax and promote sleep. “While meditating, focus on techniques that help relax your body and put your mind in a positive state for falling asleep. Apps like Balance and Calm can help.”

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Prepare your bedroom

Do you think you can doze off peacefully with the sound of the TV, the roar of the heat, and the glow of every bright lightbulb in the room? Think again. A comfortable mattress and soft sheets are a good start, but being ready for sleep takes more.

Simply put, your bedroom should be dark, quiet and cool, says board-certified psychiatrist Dr. Aaron Pinkasov, chair of the department of psychiatry at New York University Grossman Long Island School of Medicine. When setting the thermostat, the temperature should be slightly cooler than normal, around 60–67°F. “This supports the natural drop in core temperature, signaling to the body that it’s time to sleep,” Pinkasov said.

To keep your body cool throughout the night, Holliday-Bell recommends using cotton bedding. “This can help support temperature regulation by allowing airflow and preventing heat from building up on the skin, making it easier to fall asleep and stay asleep,” she says.

Pay attention to what you eat (and drink)

While it may be tempting to grab a handful of Flamin’ Hot Cheetos or a sip of wine before bed, it can be the difference between falling asleep in minutes or hours. “Stop eating a few hours before bed so digestion doesn’t disrupt sleep. Be careful with alcohol—it may make you drowsy, but it can disrupt your night’s sleep,” explains Dr. Julia Whitaker, a board-certified sleep medicine physician in Colorado.

Pinkhasov adds that consuming fatty, spicy or acidic foods within a few hours of bedtime can cause indigestion or heartburn. Consuming caffeine in the late afternoon or evening—such as coffee, tea, soda, energy drinks, and chocolate—can also disrupt sleep.

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The comments cited above reflect the latest version at the time of publication.