How do I get better at falling asleep?

How do I get better at falling asleep?

If you have insomnia and are asking yourself: "how do I fall asleep?" or "why can't I sleep?", the answer could be related to your routines and habits. Here are five ways to fall asleep faster:

  1. Regular Exercise: Regular exercise, earlier in the day, can promote better sleep. Exercise helps to regulate the body's internal clock, known as the circadian rhythm, and can also reduce stress and anxiety, which are common contributors to sleep difficulties. However, avoid vigorous exercise close to bedtime as it might have a stimulating effect.

  2. Manage Light Exposure: The body's natural sleep-wake cycle is heavily influenced by light exposure. During the day, expose yourself to natural sunlight to help regulate your internal clock. We recommend early mornings when yellow-blue contrast is best. In the evening, reduce exposure to bright lights and screens, as the blue light emitted from devices can suppress the production of the sleep-inducing hormone melatonin.

  3. Create a Relaxing Bedtime Routine: Establish a calming pre-sleep routine to signal to your body that it's time to wind down. Activities such as reading a book, practicing gentle yoga, or taking a warm bath can help relax your mind and body, making it easier to transition into sleep.

  4. Mindful Nutrition and Supplements: Certain foods and supplements can promote relaxation and better sleep. Many swear by Chamomile tea, warm milk, and foods rich in tryptophan (an amino acid precursor to melatonin) like turkey, nuts, and seeds, can be beneficial. Additionally, supplements like magnesium and theanine can support sleep.

  5. Create a Comfortable Sleep Environment: Ensure that your sleep environment is conducive to rest. Keep the room cool, dark, and quiet. Investing in a comfortable mattress and pillows can significantly improve sleep quality. Consider using blackout curtains, white noise machines, or earplugs to minimize disturbances.

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