5 Easy Ways to Help You Fall Asleep Fast

5 Easy Ways to Help You Fall Asleep Fast

Use these 5 simple tips to fall into a deep, restful sleep every single night.


By: Monica Gullon 

Everyone experiences sleeplessness at some point in life. Fortunately, you can fight it. Here are five easy ways to make sure you’re tired enough to fall asleep fast. 

1. Exercise 
The more you exercise, the better you sleep. Forget the old rule about not working out too close to bedtime. It turns out exercise will help you sleep better regardless of when you do it. Can’t hit the gym until evening? Don’t worry; it shouldn’t adversely affect sleep.

To reap the best sleep benefits, aim for 20-30 minutes of exercise per day. 

2. Eat Better 
Have a light dinner. A snack that combines carbohydrates with the amino acid tryptophan seems to be the right combination to encourage sleep. Try whole grain crackers with a little peanut butter or cereal with milk.

Steer clear of coffee and other drinks with caffeine beyond mid-afternoon, and avoid fatty or spicy foods that tax your digestive system — they might inadvertently keep you up. 

Tip: Check out our 10 delicious snack ideas that promote better sleep here.

3. Banish Blue Light
Ever wonder why you seem to stay up much later than intended whenever you’re playing on your phone or laptop between the sheets? It’s the screen’s blue glow.

Blue light emitted by electronics and energy-saving light bulbs is on the same wavelength as sunlight, disrupting your body’s internal clock.

Get back on track by exposing yourself to morning sunlight and ditching electronics several hours before bedtime. If you must check email at night, install an app that blocks out the blue light from your computer or cell phone screen. Switch to light bulbs with a warm glow. 

4. Relax
A warm bath before bedtime calms the spirit and relaxes weary muscles. Throw in a few drops of essential oil of lavender in the water and you could sleep better.

For a long-lasting effect, try 3-4 drops of essential oil in your bath, slather on a lavender lotion afterward and sleep with a dried lavender sachet nearby.

Tip: Before climbing into bed, spray Febreze Sleep Serenity Bedding Refresher on your sheets and pillows. It comes in relaxing scents like Moonlit Lavender, Quiet Jasmine and Warm Milk & Honey to help set the stage for sleep. 

5. Zen out
Banish pre-bedtime anxiety by getting things off your mind and onto paper. Write down your worries and to-do’s — and then let them go. Your mind will thank you for it.

Do you have any tricks for falling asleep? Share them with the community in the comments section below!

Registration

Become a member of P&G everyday and get exclusive offers!

Become a member

Complete your personal information

Please fill in the information marked with an asterisk to proceed; if you want to get tailored offers and content, don't forget to fill in the optional fields.