We have probably all been there – it´s nighttime, you are tired, keep tossing and turning but just can´t fall asleep … See how those tips can help you fall asleep faster and what you can do in the future to avoid sleepless nights!

Don´t grab your phone

The first impulse you might have when you can´t sleep is grabbing your phone from your nightstand and scrolling. That won´t help you fall asleep faster: The blue light emitted by the screen suppresses melatonin (the hormone that controls the day-night rhythm of the human body and promotes sleep) production, keeping you awake and reducing your natural drowsiness.

Focus on your Breathing

Several breathing methods can help you fall asleep faster. The 4 7 8 method is supposed to help you fall asleep within minutes. To try this hack to fall asleep faster, exhale through your mouth with a whoosh sound. Now, inhale through your nose and count to 4. Hold your breath and count to 7. Now exhale through the mouth with the whooshing until you count to 8. Repeat this cycle four times.

Use Lavender

Lavender essential oil contains compounds that can calm anxiety and help you relax. These compounds work with your brain and nerves to reduce feelings of restlessness and irritability. You could use a spray or a lavender pillow to help you fall asleep faster.

Have you heard of the 5 a.m. Morning Routine?

Stop drinking caffeine at least 6 to 8 hours before your bedtime

Studies have suggested that you should stop consuming caffeine around 8 hours before bedtime. The reason caffeine might be a factor for you not being able to fall asleep fast is that caffeine blocks sleep-promoting receptors (adenosine receptors) in your brain. So, if your bedtime is at 11 p.m., you should stop consuming caffeine at 3 p.m.

Try Melatonin Supplements

Melatonin is the hormone that makes us sleepy. A range of melatonin supplements could help you fall asleep faster. Melatonin spray, melatonin capsules, or even melatonin gummies. The product will mention how often and how much you can take of that supplement.

A Productive Morning Routine can help you fall asleep faster!

Cut Sugar in the Evening

Sugar has a similar effect on our alertness as caffeine. So, eating sugar before bedtime could be a reason for not being able to fall asleep. To diminish this option, try to stop eating sugar at least 3 hours before bed to fall asleep faster.

Try Magnesium Supplements

Magnesium is an essential mineral that, among other things, helps with the communication between cells. Taking magnesium supplements could help fall asleep faster since they can have a calming or sleep-inducing effect. The supplements might help regulate the melatonin level in the body and boost the feeling of sleepiness.

You can do some things to help you fall asleep faster. Check out the other blog posts to learn more about health, fitness, and lifestyle.