Stop Staring at the Ceiling and Fall Asleep Faster

Written by Milan Jara

A good night's sleep can help you wake up feeling energized and refreshed to begin your day. People who get adequate sleep usually look better, feel better, and perform better both professionally and personally. During sleep, the body rejuvenates and repairs itself to ensure ongoing health. A person who does not receive enough sleep may experience undesired appetite fluctuations, difficulty concentrating, trouble interacting with others, and a lack of energy. Instead of tossing and turning in bed or staring at the ceiling, fall asleep faster with these sleep tips and guidelines.

Sleep-Inducing Workouts

Exercise during the day can be a key to improving sleep quality. Exercise intensity does not have to be vigorous for it to have a positive effect on sleep. Even light exercise for 10 minutes can make it more likely that you will sleep better at night. People who exercise vigorously during the day are usually the least likely to complain of insomnia. As you add exercise to a daily routine, schedule it at least four hours prior to your bedtime to avoid problems falling asleep.

Food and Drinks

Nutrition can have a direct role in sleep quality. If you experience trouble falling asleep at night, try eating specific foods to induce sleep. Cherries and bananas contain melatonin, which can help you feel drowsy. Almonds contain protein, which may help muscles relax to induce drowsiness. Complex carbohydrates such as oatmeal, toast or rice might enhance insulin production, which can make your brain ready for sleep. Decaffeinated green tea contains the amino acid theanine, which induces sleep.

Consistent Schedule

Part of sleep hygiene involves paying attention to the quality of sleep and your sleep schedule. For the best sleep, go to bed at the same time every night and wake at the same time every morning. Consistent sleeping and waking times will help your body establish an internal sleep schedule that it will want to maintain.


Several supplements are available that might help you fall asleep faster. Synthetic melatonin can induce drowsiness. Valerian root can also cut the amount of time it takes you to fall asleep, and it may improve your sleep quality once you are asleep. Chamomile is an herb often brewed into tea to induce drowsiness.

The Bedroom Environment

Your sleeping environment also plays an important role in sleep quality. For best results, set the thermostat in your bedroom to between 60 and 65 degrees Fahrenheit. Don't watch television or use a computer in your bedroom. Ideally, you should use your bedroom primarily for resting. Create a restful sleeping area by choosing sheets and bedding that make you feel comfortable. Keep lights dim and minimize noise in your bedroom to induce sleep. Soundsproof wall panels and ceiling tiles can also help your sleep routine.

Reduce Stress

Stress and anxiety from your day can interfere with sleep and make it difficult to drift off. If stress hormones like cortisol and adrenaline are stealing your sleep time, you may need to create a sleep ritual that will help you feel relaxed enough to sleep. Take a few moments at the end of the day to write down any tasks or issues that are bothering you. Sometimes just putting thoughts down on paper can help reduce stress. Practice focused relation exercises before bedtime, such as deep breathing or visualization.

Music and Noise

Music or white noise could help you fall asleep more quickly. A white noise machine or a fan running in the background can create just enough noise to lull you off to sleep. Soft and relaxing music might also help you relax and feel sleepy. For best results, the music should be instrumental only with a specific melody that does not change abruptly.


Meditation can help you center yourself before bedtime, which may bring sleep more quickly. Meditation generally involves reclining or sitting in a comfortable position, breathing deeply, and focusing your thoughts on an image, object, or phrase. Even five minutes of meditation before bedtime can be enough to improve your sleep quality.

- Milan Jara

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