How to Fall Asleep Quickly? 7 Effective Tips

Many people today suffer from insomnia. It happens to all of us: we get into bed, exhausted from the long day we had - but we can't fall asleep. Sleep simply doesn't come.

So what can be done? How can we make it easier to fall asleep at night?

1. Ensure darkness. Darkness aids in falling asleep. Try to darken the room as much as possible, and under no circumstances try to sleep in light.

2. Create a suitable sleep environment. Create a quiet environment around you - close the windows to keep out street noise, turn off noisy appliances, music, etc., and create an atmosphere conducive to sleep.

3. Make sure you engage in physical activity during the day, but not close to your bedtime. The adrenaline generated by the activity will keep sleep away. So make sure that an hour or two before bed you engage in relaxing activities, and keep physical exercise for earlier in the day.

4. Ensure your bed is comfortable. Choose a mattress that's comfortable for you, a quality pillow, a cozy and soft blanket, and comfortable linens. A pleasant environment promotes sleep.

5. Maintain a regular sleep schedule as much as possible. If you train your body to fall asleep at a certain time, it will be easier for you to fall asleep at that time even if you're less tired or more distracted. Regularity will also help you wake up on time in the morning.

6. Don't eat close to bedtime. Eating, especially heavy foods, makes it harder to fall asleep. Finish your dinner an hour or two before you plan to sleep.

7. If none of these tips help you, consult your doctor. There may be a medical reason affecting your sleep patterns. The doctor will perform routine tests and might recommend a visit to a sleep lab to identify the problem, if there is one.

More content on sleep:

Rabbi Zamir Cohen - How many hours should you sleep at night, and in what position? Watch

Up late? 4 Important Reasons to Convince You to Sleep

How to Fall Asleep Quickly? Here are Several Effective Methods