Quick Tips to Fall Asleep Faster

Struggling to fall asleep at night? Waking up in the middle of the night and can't get back to sleep? Feeling stressed about a busy day ahead and want to fall asleep quickly to maximize your rest? We've gathered some practical tips, both physical and psychological, to help you fall asleep faster.

First, from a physical standpoint—studies show that cool temperatures aid in falling asleep. Two tips regarding cool temperatures can help you doze off. The first tip is simple—cool the room. Yes, turn on the air conditioner and cool the room to a temperature of 59-66 degrees Fahrenheit. This is the temperature range research indicates promotes good sleep. The coolness helps produce melatonin and aids in falling asleep. Combining room cooling with darkness creates optimal conditions for effective falling asleep.

If cooling the room alone isn't enough to put you to sleep, try cooling yourself—use cold water if possible (even ice water), and wash your face with it before bed for about half a minute. Washing with cold water helps ease stress and triggers the "dive reflex"—a reflex present in mammals, including humans, that helps reduce heart rate and blood pressure. After such a face wash, it's easier to fall asleep.

Secondly, from a psychological perspective. Frequently, difficulty falling asleep arises from the pressure to fall asleep. Out of stress to get as many hours of sleep as possible—the body refuses to fall asleep. Therefore, as a first step, hide your clock. Stop yourself from checking the time and calculating how many hours of sleep you have left, and just try to relax.

Another method that may help you fall asleep is using reverse psychology. Instead of trying to fall asleep, or even trying to relax—something that doesn't always work—try to stay awake on purpose. A study conducted in Scotland, at the University of Glasgow, found a way that helps with quick sleep—try lying with your eyes open and keep them open—until they close on their own, that is, until you fall asleep. Somehow, the attempt to stay awake actually helps with quick sleep—and even more—with a deeper and more peaceful sleep. Give it a try.