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How To Make Yourself Go To Sleep Fast

Updated on October 16, 2014

How To Fall Asleep Fast

Do you find it difficult to make yourself go to sleep? Having trouble going to sleep fast? or having trouble to stay asleep longer? Probably you're wondering if there is any product that will help you go to sleep better.You're not the only one, every night thousands of people around the world cannot fall asleep fast, and fall having insomnia later on. If you want to know how to go to sleep quickly stick to this article .

In this article you will find foods you can eat to sleep well, tips that have worked for me and the solution for you to finally get some rest!

Having a good night sleep can bring wonderful benefits to you, your body, and your mind. Sleeping well helps you reduce stress, improves memory, keeps your heart healthy, reduces the chances of getting diabetes, and mood disorders. Maybe you don't know how important it is to go to sleep at night and to be able to stay asleep but the benefits would make magnificent differences.

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How Much Do You Have To Sleep? - How To Make Yourself Go To Sleep

Doctors recommend 8 hours of sleep for adults, however for children and teens 10 to 11 hours of sleep are recommended. Also for toddlers and infants are more hours. The sleeping hours recommended are different depending what age group you fall into, but experts always recommend 8 hours of sleep for adults.

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Why Can't You Fall Asleep? - Why Is Not An Easy Way To Fall Asleep

So now you're probably asking yourself why can't you fall asleep?

  • Stress- It can be very difficult to control this and many people who suffer from stress don't find a easy way to fall asleep. People with stress think about the problems they're facing when it's time to go to sleep. They think about it throughout the night and causes them to not go sleep and when they fall asleep they find it difficult to stay asleep. That's why some many doctors have recommended breathing exercises to let go of their daily problems and be able to fall asleep fast.
  • Sleep Disorder - Many reasons can cause sleep disorders but one of the most common ones is when the throat gets blocked while you're sleeping preventing sufficient air flow to the lungs. This is caused by fatty tissue in the throat muscles, obesity problems or naturally small airway.
  • Depression And Anxiety - If you feel you often feel discouraged, sad, hopeless then you most likely have depression. If you have depression and anxiety you most likely have more severe symptoms, more trouble finding the right treatment.
  • Environment If your room is hot and you're unable to go to sleep it's most likely the temperature in you room that is causin you to have trouble sleeping. A room should be cooler rather than hot.
  • Insomnia Many people suffer from insomnia but insomnia is most common in women than in men. If you have trouble falling asleep, you can't stay asleep during the night, wake up really early in the morning, and you feel anxious, you have a higher risk of having insomnia.
  • The Noise- If your home is surrounded by a lot of noise, it can be kids doing noise or you live in a noisy neighborhood, that could be the reason why you find it hard to go to sleep quickly. If you can't do anything about the noise use earplugs, earplugs help you eliminate distracting noises.

Tips to help fall asleep. - Fall Asleep Fast

This tips on how to make yourself go to sleep fast give you really great benefits if you actually put them in practice. So if you really want to fall asleep fast using this tips will put you into a nice, relaxing, good sleep.

  • Cut Off The Coffee- Avoid it in the afternoon that can help you really much to put you back to sleep. Also avoid sugar and starches before bed because it causes blood sugar to drop at night and makes you wake up during the night.
  • Eat Cherries- cherry has melatonin and helps you regulate your body . It's been proven that when you drink cherry juice improves your sleep and helps out with insomnia. Drinking Natural Cherry Juice can help you sleep better.
  • Drink Warm Milk before you go to sleep can give good results . Try it, you never know if that can help you every night to go to sleep.
  • Do not take naps during the day- If you do this you are going to have more chances of going to sleep during the night.
  • Make the temperature in your bedroom cool- i recommend you to set the temperature 60.8ºF - 64.4ºF/16ºC when you're room it's cool it's more comfortable for you to fall asleep. Also have your bed made up and clean that actually helps to fall asleep.
  • Have A Night Routine- a night routine can be very helpful and it can be easier to fall asleep if you have a bedtime. Every night it will get easier for you to stick with it.
  • Eat Healthy- Eating healthy is extremely important and has so many great benefits, eating the right foods can help you to go to sleep. Staying away from big meals before going to bed and eating early instead late during the night can make a difference. Also Avoid drinking a lot of liquids in the evenings since it will make you go to the restroom often.
  • Quit Smoking- smoking has many health consequences, one of them is trouble to go to sleep. Nicotine is a stimulant, which disrupts sleep.
  • Make sure you change your light bulbs if its very bright, low-wattage bulbs instead.
  • Go to bed at the same time everyday- don't switch times go to sleep everyday at the same time, a good time to go to sleep is when you start feeling tired. Try going to sleep everyday at the same time.
  • Make your bed comfortable- Your bed should be comfortable,clean and clutter free.
  • Never Go To Bed Hungry- It won't let you sleep and disrupt your sleep.
  • Pick A Good Pillow- Believe it or not pillows are important to get your sleep. Your pillow must be soft enough and comfortable enough.

Foods That Help Go To Sleep Fast

  1. Pumpkin Seeds and Spinach both have magnesium and helps you relieve stress and calms your body down.
  2. Brown Rice helps the nervous system and helps you fall asleep.
  3. Cottage cheese relaxes your mind and body.
  4. Deep root veggies such as turnip, beetroot, burdock root and carrot.
  5. Cucumber helps to calm and cool the liver.
  6. peppermint tea
  7. Chamomile tea.

Valerian Root Helps You Sleep Fast

Valerian root is a herb that people been using for centuries and it's proven to reduce anxiety and help you sleep. Valerian herbs gives more results when its taken on regular basis. Valerian root helps you fall asleep and with sleep disorders like insomnia. Many people say valerian root will help you maintain a sleep schedule that will make you fall asleep.

However Valerian Root has some great benefits to go to sleep it also has some side effects like irregular heartbeats,increase heart rate, also really heavy headaches when you begin using it.

More Tips To Go To Sleep Quickly

Don't Watch The Clock

Yes! Do not watch the clock while trying to go to sleep !! The night will seem longer and you will get frustrated of not being able to go to sleep! Avoid it completely. You can turn it to the other side so you won't be able to see the time.

Have A Pen And Notebook Close To You.

How To Fall Asleep

Sometimes writing your ideas in a paper or writing things you did through out the day can help you reflect and get you sleepy. It has work for me a few times before so maybe it's worth it to try it out. Instead of thinking all of your problems in the night write in paper so it won't stay stuck in your head.

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Did you know If you Have Insomnia

eating spaghetti will help you relieve tension.

How To Go To Sleep Quickly - More Tips To Go To Sleep

  1. Spray Some Lavender- Spray some lavender before you go to bed. Research shows it increases deep-slow wave sleep and helps insomnia.
  2. Sing 20 Minutes- sing 20 minutes a day! Research has showed in study participants that those who sing at least 20 minutes a day snored less during the night! Get Singing!
  3. Wear Socks- It warms your blood vessels and allows body to transfer heat from its core to extremities and cools slightly which brings in sleep.
  4. Add Drops Of Citrus Scented Oil- add just a few drops of citrus scented oil to your room. The aroma of oranges can help be more positive, fee less stressful and calmer. Add some drops during stressful days or nights.
  5. Do Some Yoga- for at least 30 minutes before you go to bed.
  6. Wear Comfortable Pajamas - pick cotton pants or comfy shorts.

If you want to consume any of these sleeping aids I recommend you to ask your doctor if it's okay. This information may not be taken as medical advice, seek for your doctor if it's okay to try out any of this. This is information about how to make yourself go to sleep fast.

So tell us do you find it difficult to go to sleep fast? Is it easy for you to stay asleep in the night? Do you know easy ways to fall asleep?

How You Go To Sleep Fast? - How to make yourself sleep?

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    • profile image

      Lauren 18 months ago

      Thanks I really need sleep and bad

    • profile image

      Wat 3 years ago

      Did anyone read this article at all?

    • TapIn2U profile image

      TapIn2U 3 years ago

      Tea helps and soothing music. Thanks for the tips! Fantastic lens! Sundae ;-)

    • profile image

      ethanchong123 4 years ago

      Wow, thanks for the tips! I found a rather interesting method of how to go to sleep fast here at www.SleepWellSecrets.com though.

    • profile image

      Hannah Writes 4 years ago

      These are very useful tips. I should use some to get myself some more sleep!

    • profile image

      anonymous 4 years ago

      You should really make a website on how to put kids to sleep

    • Cynthia Haltom profile image

      Cynthia Haltom 4 years ago from Diamondhead

      Thanks for the information it is very helpful

    • PiccadillyPunkin profile image

      PiccadillyPunkin 4 years ago

      I have the free program "flux" on my electronic devices (computer, phone), which adjusts the lighting to better coincide with circadian rhythms. Rather than bright blue light that keeps you awake, it has a softer orange light at night. Helps me! (Although it would be better to just not use my computer at night!)

    • worldflashpacker profile image

      worldflashpacker 4 years ago

      Washing my bed linen in lavender oil is a great tip, I struggle so found this lens really useful.

    • profile image

      apostolkostov 4 years ago

      i can show you a way to sleep well and tight http://www.squidoo.com/sleep-well-and-tight please visit

    • profile image

      anonymous 4 years ago

      I use my phone and read, then i become tired and fall asleep

    • profile image

      anonymous 4 years ago

      i can not sleep fast i totally need some help anyboby anything i can do plzzzz help me plus i have to go to school

    • profile image

      anonymous 4 years ago

      @Tas3000: im a ten year old girl and pleazzzzzzzzzzzzzzzzzz will somebody help ,me i have tried nearly everything

    • profile image

      anonymous 4 years ago

      i used to stay up till 3 or 4 o clock in the morning but i tried putting an air freshener in my room and covered my yes with a sleep mask and it worked like magic

    • profile image

      anonymous 4 years ago

      Count in your head. It works for me

    • profile image

      MintOnline 4 years ago

      Some great tips here but I read on a website that it should take around 10-15 minutes to get to sleep once you've got into bed. Any less than that and you could be suffering from sleep deprivation which has some pretty bad side affects if it isn't dealt with. However, you don't want to be lying in bed for hours on end without actually getting to sleep so this article's very handy for those nights when your brain just won't shut off!

    • profile image

      anonymous 4 years ago

      Count sheeps

    • profile image

      anonymous 4 years ago

      Thanks for the tips. I find that soothing music, and imagining a peaceful place help a lot.

    • profile image

      gr82batnvol 4 years ago

      Thanks for the read. Breathing techniques help me.

    • Aja103654 profile image

      Aja103654 4 years ago

      I do yoga too and it's a great habit to do before going to sleep!

    • Oneshotvariety LM profile image

      Oneshotvariety LM 4 years ago

      Thanks for the sleeping tips and article links. Well done!

    • profile image

      bigbluefan 4 years ago

      Good points to help with sleep disorders. I put together a lens for alternatives to prescription sleep aids.

      What is the best sleep aid

    • profile image

      anonymous 4 years ago

      Im 14 nearly 15 and ive had trouble going to sleep scince i was like 12 tried some of the methods but the milk made me sick in the morning too

    • profile image

      anonymous 4 years ago

      Don't try warm milk I tried it one time and I threw up in the morning

    • profile image

      anonymous 4 years ago

      i can not sleep fast i totally need some help anyboby anything i can do plzzzz help me plus i have to go to school

    • profile image

      anonymous 4 years ago

      im 10 and its hard for me to sleep wheen i have to go to school.

    • profile image

      anonymous 4 years ago

      I'm 10 and can't sleep at all and I don't know what to do!!!! :( it's not fun not being able to sleep

    • daniela12 profile image
      Author

      daniela12 4 years ago

      If you're under 18 I recommend you to talk to your parents about this problem. Playing a sport whether it's a school or after school can make you sleepy when the night comes around. Play outside for one hour, go home take a nice hot shower, drink a warm glass of milk and try going to sleep.

    • profile image

      anonymous 4 years ago

      A 12 year old girl that can not sleep it's roughly 3 A.M. And nothing last night I stayed up all night . Haven't slept at all . Any Good Tips ?

    • profile image

      anonymous 4 years ago

      @anonymous: i am 11 and i hade this proble (don't know how to spell ethier) DO NOT stay up late on the weekends What i mean by that is don't stay up till 12:00 at night you sleep in later and your body dosent thinks its time to sleep. hope this helps!

    • profile image

      anonymous 4 years ago

      I am a 13 year old girl, and I need to sleep because I feel really sleepy in school and I get circles under my eyes. I need tips that I can do with access to those things quickly. But the socks tip was ok

    • profile image

      anonymous 4 years ago

      I'm 13 year old girl and it's 3:35 am and I'm not tired. Couple of yawns I do have but that's all. I usually fall asleep around 4 am. Tried music but my phone is too loud and my sister took my mp3. Any help?

    • profile image

      anonymous 4 years ago

      I am a 14 year old boy and it is 3am in the morning and I can't sleep this was helpful yea but I need something more like a technique that I can use without having to get up and find what ever I need to make a food/remedy mabe something a little more helpful than counting sheep

    • profile image

      anonymous 4 years ago

      I am a 11 ear old girl, and it is 1:22 am, and I have school tomorrow...(idk how 2 spell "tomorrow" lol!) and I am a total night owl... :-( these tips kind of helped, I've looked up plenty of ways, but these seem to be the best results. Hope I get 2 bed soon.... :-(

    • profile image

      Doc_Holliday 4 years ago

      Very informative. Thanks for sharing.

    • Tas3000 profile image

      Tas3000 4 years ago

      I'm a 12 year old girl, and I go to bed between 9 & 10 each night. Sometimes I can't get to sleep until one in the morning. I have HUGE circles under my eyes. :-(

    • profile image

      anonymous 4 years ago

      i usually have trouble sleeping like now i just looked this up for some help was very helpful its 1:00 am so i really need to go to sleep i can barely type good

    • profile image

      anonymous 5 years ago

      On weekdays I usually go to bed around 10-11 and I wake up at 6, but on weekends I'll go to bed a little later, around 12-1, sometimes 2 and I'll wake up at 7am and will never be able to get back to sleep, and I end up feeling tired the entire day. How do I get myself to sleep longer?

    • profile image

      anonymous 5 years ago

      A few tricks I've used since I was a child:

      Put lotion on my feet and hands (for some reason, feeling moisturized helps me relax and it helps that my hands and feet don't feel rough against the blankets).

      Flip around on my bed - do a 180 - head at the foot of the bed (idk why this helps).

      Imagine I'm somewhere else. I always used to imagine my grandmas house because it made me feel warm and comfortable.

      This one is obvious, but flip the pillow to the cool side.

      Sit up in bed and stretch as many ways as I can.

      Go lie down on the floor until I get uncomfortable. It makes my bed seem extra warm and comfy.

    • profile image

      anonymous 5 years ago

      @anonymous: Try wetting a washcloth with cold water

      and putting to on your head when your going to sleep

    • profile image

      anonymous 5 years ago

      i am so tired but can't sleep and i have school can anyone help

    • profile image

      anonymous 5 years ago

      When I'm tired I can't sleep andi get to hot wat can I do

    • profile image

      anonymous 5 years ago

      Can anyone help me on how to get to sleep! It's really doing my head in now becauae I'm up most of the night, I don't sleep during the day & then when it comes to night again, I'm still wide awake but I feel so tired. Can anyone tell me what I can do, all I want is a decent night sleep:(.

    • profile image

      anonymous 5 years ago

      eat a piece of toast with honey on it

    • rawwwwwws lm profile image

      rawwwwwws lm 5 years ago

      Oh and great lens!

    • rawwwwwws lm profile image

      rawwwwwws lm 5 years ago

      Thanks for sharing great helpful tips!

    • profile image

      anonymous 5 years ago

      reading helps a lot, i read until i fall asleep

    • profile image

      anonymous 5 years ago

      so not good my head is killing me drinking milk all night and watching movies what the hell is going on ,

    • profile image

      anonymous 5 years ago

      I heard that turkey helps.... I'm not sure though.

    • malena10 profile image

      malena10 5 years ago

      Useful tips, thanks for sharing!

    • chiactivate lm profile image

      Vita Activate 5 years ago

      Thanks for sharing! It's really helpful

    • ussiandiram profile image

      ussiandiram 5 years ago

      i have a hard time to sleep..

    • Gypzeerose profile image

      Rose Jones 5 years ago

      Great lens, pinned to my Health and Fitness board and Squid Angel Blessed. Plus I am going to link my Dr. Seuss Sleep book to this lens.:)

    • jonijones profile image

      jonijones 5 years ago

      Great info and great tips, i will try to accomplish it

    • kevkev227 lm profile image

      kevkev227 lm 5 years ago

      These are great tips...I have a problem with waking up frequently and having trouble falling back to sleep...thanks for sharing :)

    • digitaltree profile image

      digitaltree 5 years ago

      Nice tips i will try some of them, my problem is that i can't stop thinking. I have too many projects to do with my Lenses and stores and daily life. When i wake up i'm already stress because of all the things i need to do.

    • Phoenix2361 profile image

      Phoenix2361 5 years ago

      So many good tips here. I'll definitely be trying some out.

    • MGuberti profile image

      MGuberti 5 years ago

      Those are some awesome tips to sleep faster.

    • profile image

      anonymous 5 years ago

      great tips

    • ArthurF LM profile image

      ArthurF LM 5 years ago

      I am going to try some of these tips tonight. I have insomnia and I really hate taking medication. I go unmedicated if I can but in all reality I take medication most nights to fall asleep. I never tried the sock idea though, hopefully that will help.

    • playercoach profile image

      playercoach 5 years ago

      Great tips here. Thanks for the research and work you put into this lens.

    • profile image

      anonymous 5 years ago

      They should add that you shouldn't eat to much. Many people think that if you eat a lot, you feel more tired and fall asleep faster. Actually, it's very unhealthy to got to sleep right after you eat. You gain weight and actually feel bloated, which lessens your hours of sleep.

    • alina nicoleta92 profile image

      alina nicoleta92 5 years ago

      And another tip from me!! If you have problems with your sleep you can buy yourself a great pillow. There are the ones that are most used by pregnant ladies.

    • daniela12 profile image
      Author

      daniela12 5 years ago

      chamomile tea helps me go to sleep whenever i have trouble. Thanks for all your comments .

    • MarcStorm LM profile image

      MarcStorm LM 5 years ago

      @daedrea lm: He probably shouldn't have tea either. The common mistake is that people think tea has less caffeine than coffee but, in a lot of cases, tea has many times more caffeine than coffee. Maybe try some warm milk or cold milk?

    • daedrea lm profile image

      daedrea lm 5 years ago

      Great lens. I will definitely share this with my dad. He's been lacking sleep lately due to stress. He does have coffee quite a bit, I'l tell him to switch to tea at night.

      :)

    • profile image

      JoshK47 5 years ago

      Very nice guide here - I usually sleep fairly quickly. Blessed by a SquidAngel!

    • MarcStorm LM profile image

      MarcStorm LM 5 years ago

      I sleep pretty easily. One thing that always works is once i put my pajama type clothes on, i feel comfortable and relaxed and it works me into getting ready for sleep as i finish up some stuff before bed. Just don't keep on them on too long before you get into bed or you'll ruin that technique, just like doing things in your bed when you're awake, when you don't plan on sleeping will ruin your sleeping habits. Nice Lens! The only problem i see are typos. Might want to proofread to get it 100% Other than that, Kudos!

    • profile image

      anonymous 5 years ago

      I always warm up a tall glass of milk in the microwave so it's just above lukewarm,then add a spoon of honey.

    • profile image

      anonymous 5 years ago

      get a big glass og milk and read a book or the paper.

    • AustriaChick profile image

      AustriaChick 5 years ago

      Nice lens, never knew that about spaghetti!

    • profile image

      anonymous 5 years ago

      Thank you SO much for this AMAZING article!!! Well the one thing that does help me sleep is a type of tea called "Sleepy Time Tea" it has Chamomile and Peppermint tea mixed together and you said Chamomile and Peppermint tea helps you sleep, so that's why Sleepy Time Tea helps a lot!!!! Anyway! I have had almost NO sleep lately and can't stay asleep when I eventually do...

    • profile image

      anonymous 5 years ago

      thank YOu for this wonderfuk information i showed it to my friend who can't sleep .

    • profile image

      anonymous 5 years ago

      Very informative lens and I really like it. A good and relaxing massage should be helpful too. Thanks for sharing.

    • profile image

      anonymous 5 years ago

      I like to stare @ the ceiling & listen to calming music

    • profile image

      claudineriddle 5 years ago

      Its an interesting Lens and the method really helps to improvise sleep. Please visit my lens on how lack of sleep is causing sleep disorders in today's society. :)

    • profile image

      ICantSleep 5 years ago

      Great tips and lovely to here from people in the same boat! The Lens is wonderfully presented, really eye-catching and interesting, I love the polls and things too. Really good.

    • profile image

      anonymous 5 years ago

      If you find it difficult to go to sleep or to get to sleep, then you need to know what to do about it as this could affect your health badly. http://www.fallasleepnow.com/howtogotosleepfast.ht... = How to go to sleep. thanks

    • profile image

      anonymous 5 years ago

    • norma-holt profile image

      norma-holt 5 years ago

      This is a great lens on this wonderful subject. You have presented it well and the pics are also good. Hugs

    • SandyMertens profile image

      Sandy Mertens 5 years ago from Frozen Tundra

      I am not a good sleeper, great tips for falling asleep. Blessed! Please add this to my Christmas Gifts and Blessings lens.

    • profile image

      anonymous 5 years ago

      Thanks! I had insomnia before wish i read this article before!

    • Scotties-Rock profile image

      Clairissa 5 years ago from OREFIELD, PA

      Interesting. I am a good sleeper, but my husband is not, and therefore is jealous of me when I am peacefully sleeping. :) Have a great Holiday!

    • laurenrose lm profile image

      laurenrose lm 5 years ago

      I love sleep! Absolutely love it! Every night I open my window very wide (even in winter) and then I curl into a little ball and get all warm and cumfy and im asleep in under 5 minutes! :)

      Great lens, really enjoyed it

    • profile image

      anonymous 5 years ago

      I take ambien to help me sleep. I know I would be better off with out it. When I run out of ambien, it's almost impossible for me to get to sleep. Last night for example, it was after 3:30 a.m. before I drifted off. I love cherries, so I would like to give that a try. Also, your suggestion about going to bed at the same time every night is something I need to work on. Thanks for this lens! All the best!

    • emmaklarkins profile image

      emmaklarkins 5 years ago

      Great suggestions! Valerian didn't work for me, but I haven't tried cherry yet. That's next on my list!

    • profile image

      the_true 5 years ago

      sometime i got an insom at nigh...

      great lens

    • Mistl profile image

      Mistl 5 years ago

      Very nice advice. I didn't know about cherries I think I might have to give that a go. Thanks for putting this lens together. :)

    • LiliLove profile image

      LiliLove 5 years ago

      Great tips! Thanks for sharing!

    • lilymom24 profile image

      lilymom24 5 years ago

      I had never heard that cottage cheese was useful in helping one sleep. I might have to try a bit of it before I go to bed tonight.

    • profile image

      anonymous 5 years ago

      interesting article, got benefited a lot!

    • profile image

      anonymous 5 years ago

      wow! Thanks i used your tips for 2 weeks and now im able to go to sleep thank you so much! I also purchase the spring valley sleeping aid and it helps me a lot to go to sleep! Thanks so much!