silent phone

Not being able to fall asleep can be annoying if it happens a few times. If it happens all the time we have a problem because it’s a serious medical condition that should be treated accordingly. Millions of people suffer from insomnia worldwide and this can lead to a multitude of negative physiological side effects like hallucinations, headaches, memory loss, increased blood pressure, the increased risk of diabetes and even obesity. We want to share with you some of the most efficient tricks on how to fall asleep fast.

1. Reduce the Caffeine

no coffee

If you want to know how to fall asleep fast and you’re a heavy coffee drinker, you need to reduce it. Everyone knows that coffee is the most popular legal psychoactive drug in the world. Although coffee helps us stay alert in the day time, it also affects us at night time. You know what to do: never drink coffee close to bedtime or your sleep is ruined.

2. How to Fall Asleep Fast For Kids

bedtime stories

Getting our kids to fall asleep when they should can be such a challenge. For example I help my kids fall asleep easily by reading their favorite story. A new one can make them nervous and it takes more time for them to comprehend, making them active and unable to fall asleep. One of the most efficient tips I’ve learned as a parent is that I should never feed my baby big meals close to bedtime, as this will surely ruin her sleep.

3. Exercise On a Regular Basis


One of the most efficient tips on how to fall asleep fast and easy is to exercise regularly. Not only will it help you obtain a great body, it will also help you fall asleep faster and naturally. Specialists recommend that we should exercise at least 5-6 hours before we go to sleep because if it’s too close to bedtime it will ruin the sleep.

4. Put your Phone on Silence Mode

silent phone

It may sound weird but this is actually a very good idea on how to fall asleep fast. You can tell your teenagers kids to try it as we all know they’re always checking their phone. Recent studies show that using the phone during sleeping hours can lead to a shorter sleep duration, insomnia symptoms and poor sleep quality. Also, staying up all night watching YouTube can also affect sleep quality on the long run.

5. Change Your Diet

healthy diet

Yo! One of the best advices on how to fall asleep fast is to change what you’re eating. A healthy lifestyle means healthy food, a healthy body, thus a healthy sleep. For example, foods that are rich in potassium and magnesium like bananas can help relax the muscles and it will help you fall asleep faster. You need to change what you eat and you will be able to enjoy a super sleep.

6. Drink Herbal Teas

drink tea

If you search on Google “how to fall asleep fast when not tired”, “how to fall asleep fast and easy” or even “how can i fall asleep fast” you will find that every result will say something about herbal teas. You will do yourself a big favor if you drink chamomile or peppermint tea because they are natural sedatives that will calm the body and the mind, helping you fall asleep faster and you will enjoy a very good sleep.

7. Avoid Smoking

no smoking

If you are a smoker you should try quitting for your overall health, not just for sleeping better. Nicotine is really bad for the sleep quality and you should avoid it close to bed time. We know it’s not easy to quit smoking but u should try it and you’ll see that you will feel a lot better.

8. Don’t Drink Alcohol

no alcohol

A great advice on how to fall asleep fast and easy is to avoid drinking alcohol. Although there’s the myth saying that if you drink one glass of alcohol can help you fall asleep faster, the truth is a bit different. Studies show that drinking alcohol before bedtime can decrease sleep duration and increases the frequency of waking up during the night.

9. Turn Off All the Lights

dark bedroom

One of the best tips on how to fall asleep fast is to have a perfect sleep environment. Make sure you have all the lights turned off and no other sounds can disturb your quiet. Pull down all the curtains in your bedroom so that it’s completely dark and it will help you will fall asleep faster than you think.

10. Breathing Exercises Help

breathin exercises

If you want to know how to fall asleep fast you can start practicing breathing exercises. It helps clear the mind of worrisome thoughts and deeply relaxes the mind and the body. One of the best breathing exercises is to breathe using your abdomen and not your chest. Breathe through your nose for three seconds and breathe out for three seconds. You will soon discover that this is one of the most efficient methods of falling asleep fast.