How to go to sleep fast (and stay down for the night)
GQ, Emily Abbate
Even a well-rested person can take 15 or 20 minutes to fall asleep. If your falling asleep takes longer than that, it may be time to analyze what other behaviours or factors could be impacting your shut-eye. If you’re constantly fighting with yourself over getting—and staying—asleep, then here are 11 tips that will improve your falling asleep and help you sleep better.
- Make a Pre-Bedtime Ritual
To sleep better, you want to structure that time before bed with things that you love. “I use the word ‘ritual’ really purposely because it has this connotation of something that you do every night, rinse and repeat. And you really want to think about that before sleep. What are the three things that soothe you?”
Maybe it’s a warm shower, a couple of pages in a book, or turning your phone to airplane mode. Or perhaps you do a meditation and then go to bed. You have the opportunity to curate your ideal pre-snooze routine and fill it with things that you can do anytime, anywhere.
- Engage Your Senses
What aromas do you like? Those scents can help you calm your nervous system and set the tone for slowing things down for the evening. Maybe it’s lighting a candle or using a certain hand cream or facial moisturizer. Maybe it’s a little lavender or another essential oil that you rub on your temples or the nap of your neck. These little tiny rituals go a really long way because then our brain and body start to understand that what comes next is sleep. - Have a Consistent Sleep Schedule
Just like you log on to your work computer every day at a certain time, aim to have that same diligence when it comes to how to go to sleep fast. When we keep a consistent schedule, the brain understands when you’re supposed to be tired, and in turn, that’s when melatonin—the hormone that your brain produces in response to darkness and helps with the timing of your circadian rhythms—secretes. Research suggests that to make this deadline a habit, we should work backward.Look at your typical week. When do you have to be up earliest? Then, count back your sleep time. If that’s seven hours, wonderful. Count back seven hours, a little bit of time, and then add 20 or 30 minutes to relax and unwind. That’s your target fall-asleep time.
- Keep Your Bedroom Neutral
Bright, energizing colours like reds and bright blues can be beautiful, but they also alert you. You really want to pick soothing colours so you walk in and feel instantly relaxed. Think neutral colours or a more pastel palette. - Invest in Your Bed
Saving for a vacation? No-brainer. But what if you invested the same amount in your home environment as you do on your break from reality? Set a realistic budget for a solid mattress and pillows, and then get to testing. You want your sleep environment to feel decadent and cozy, something you genuinely look forward to experiencing come the day’s end. - Listen Carefully
Noise pollution is everywhere, especially in major cities. The worst is intermittent noise—or sounds that stop and start at irregular intervals (think sirens or cars near a major highway). A simple solve? Grab a white noise machine to create a steady amount of background noise to filter out unwanted sounds. - Keep It Cool
The ideal temperature range for sleep is between 65 and 68 degrees Fahrenheit. That range keeps us in a kind of window where we won’t be susceptible to shivers or, conversely, sweating. A great aid for this? Cooling mattress pad covers, which also have sleep tracking and a vibrational function for a gentle wake alarm come morning. - If You’re Not Falling Asleep, Get Up
As soon as you hear the voice in your head that gets down on you for still being awake, that’s your time to get up and get out of bed, because we want to ensure that we associate the bed with sleep and sleep alone. So if you find yourself thinking, ‘Oh, not again, I’m a bad sleeper, I can’t sleep,’ that’s when you get out of bed and start the process over. - Nix Any Unnecessary Light
Our eyelids are very thin, so thick curtains will help block out unwanted light. Don’t want to spend an arm and a leg on new curtains? Get blackout backings for your existing curtains, or reach for an eye mask instead. - Unplug Earlier
When was the last time you did an audit of your social media and work habits? Reality check: Those are some of the strongest sources of a busy mind. You may want to evaluate your strategy if your mind is at work or otherwise plugged in when you’re trying to get into bed. Aim for at least 30 minutes of tech-free time before slipping in between the sheets. - Unplug Fully
Feel like your wheels are turning and your mind’s moving 1,000 miles per hour? Take some time to do a “brain dump” before committing to sleep. Spend about five minutes writing down everything that’s on your mind, and find solace in the fact that you’ll have time to do something about them later.
Bottom line
Getting to sleep and sleeping soundly are unattainable. If these healthy nocturnal benefits are not in your sleep pattern, you might consider incorporating the above 11 suggestions, if not all of them, as many as you can. Try adding in additional ones every few nights until you have established a good sleep routine and environment that gives you a solid night’s sleep in a short period of time.
Sweet dreams!
