Science Reveals 9 Ways to Fall Asleep Fast (Even If You Think You've Tried Everything)

Like millions of others, I used to face a daily battle to calm my busy brain. All day I dreamed of sleeping, only to be wide awake when the moment I had been waiting for all day finally arrived: bedtime. According to the CDC, approximately 70 million Americans struggle with chronic sleep issues, and it's costing us more than a good night's rest, causing brain fog, fatigue, and decreased productivity.

The process of slipping into a restful, rejuvenating state of sleep was no small feat. There weren't enough sheep to count (or more realistically, the concentration to count them), and over time, there wasn't enough melatonin either. I ate well, exercised, and yet couldn't win the war against insomnia with the tools at my disposal. Through seemingly endless failing strategies, I've found a winning one: no sleeping pills required.

Here are nine ways to relax and fall asleep fast without alcohol, supplements or other aids.

1. Dim the lights

Many of us sit in well-lit rooms and watch well-lit screens before bed. But just because we can turn off the lights or the TV in an instant doesn't mean the brain works the same way. Start dimming the lights in your bedroom, including the appliances you use, at least an hour before you go to bed.

This will help your brain release melatonin on its own, naturally inducing drowsiness. Indeed, melatonin is the only known hormone synthesized by the pineal gland and it is released in response to darkness. That's why it's called "the hormone of darkness," according to an article published by the National Library of Medicine.

2. Abstain from caffeine 12 hours before bedtime

We all know caffeine should be avoided at night, but if you're trying to fall asleep faster, you might want to expand your caffeine-free zone to around 12 hours before bedtime. desired sleep. So, for example, if you hope to fall asleep at 10:00 p.m., stop drinking caffeine after 10:00 a.m.

The reason for this is that it takes an average of 12 hours for the body to completely remove caffeine from the blood, according to Medical News Today. So it's no surprise that coffee or soda from mid-morning to lunch can interfere with your body's natural ability to fall asleep later in the night.

3. Eat dinner earlier

According to WebMD, if you're having trouble falling asleep and staying asleep, your battle with insomnia might start at the dining table, not in the bedroom. To sleep like a baby, you might want to try eating dinner much earlier, like a baby. The standard guideline is to stop eating at least three hours before bedtime to help give your body the time it needs to digest food. But digestion is just one reason to avoid eating late dinner or late-night snacks.

In addition to digestion, the human body becomes more resistant to insulin towards the end of the day, as does our ability to make intelligent decisions. So you're more likely to give in to your sugar cravings and eat that ice cream or cookies, which makes it that much harder for your body to recover later in the day, according to the Cleveland Clinc.

4. Increase your protein intake

When it comes to sleep disorders, it's not just when you eat, but of course what you eat. Of course, it's best to avoid excess sugar and alcohol if we want to sleep well, but what's less well known is the impact protein has on our ability to fall asleep and stay asleep.