According to a recent survey, the pandemic has exacerbated a widespread sleep crisis, with nearly one-third of Americans saying they’re not getting enough rest. The survey also found that almost half of respondents said they struggle to fall or stay asleep.
If you’re one of the millions of people having trouble sleeping, you’re not alone. But don’t despair—there are things you can do to improve your sleep. This guide will show you how to fall asleep fast and get the needed rest.
First, look at some reasons you might be having trouble sleeping. Then, we’ll dive into our tips for falling asleep fast.
Reasons Why You Might Be Having Trouble Sleeping
Many things can interfere with sleep, including stress, anxiety, depression, pain, medications, and caffeine. Here are some of the most common reasons why people have trouble sleeping:
- Stress- Stress is a major cause of insomnia. If you’re constantly stressed about work, money, or other problems, it’s no wonder you’re having trouble sleeping. When stressed, your body produces the hormone cortisol, making falling and staying asleep harder. When stressed, your body has the hormone cortisol, making falling and staying asleep harder. When stressed, your body feels numb, making it harder to fall asleep and stay asleep.
- Anxiety- Anxiety can also make it difficult to fall asleep. If you’re worried about something, your mind may race and find it hard to relax. This can make it hard to fall asleep and can cause you to wake up during the night.
- Depression– Depression is another common cause of insomnia. If you’re depressed, you may have trouble falling asleep because you feel down or anxious. You may also find that you wake up early and can’t get back to sleep.
- Pain– Pain can make it difficult to fall asleep and stay asleep. If you’re in pain, you may find it hard to get comfortable and wake up frequently at night. The pain may also make it difficult to fall asleep after waking up.
- Medications– Some medications can interfere with sleep, including antidepressants, beta-blockers, and certain steroids. If you’re taking any medications, talk to your doctor about the possible side effects and how they might affect your sleep.
- Caffeine– Caffeine is a stimulant, so it can make it harder to fall asleep. If you’re drinking caffeinated beverages, such as coffee, tea, or soda, try to limit them to the morning and early afternoon.
Tips for Falling Asleep Fast
Now that we’ve looked at some of the reasons you might have trouble sleeping let’s look at some tips for falling asleep fast.
- Ensure your mattress is comfortable- A comfortable bed is important for a good night’s sleep. If your mattress is too soft or firm, it can make it difficult to fall asleep and stay asleep. Check out a few different mattress stores in Salt Lake City or wherever you are to see which is most comfortable.
- Limit exposure to blue light– Screen light can interfere with sleep. If you’re using a computer, phone, or tablet before bed, try to limit your exposure to blue light by wearing blue-light-blocking glasses or downloading a blue-light-blocking app.
- Establish a bedtime routine– A bedtime routine can help you relax and prepare for sleep. Try taking a warm bath, reading a book, or listening to calming music before bed.
- Avoid caffeine in the evening– As we mentioned earlier, caffeine can make it harder to fall asleep. If you’re having trouble sleeping, avoid caffeine in the evening.
- Avoid alcohol before bed– Although a nightcap might make you sleepy, alcohol can interfere with sleep. Alcohol can cause you to wake up during the night and make it harder to fall back asleep.
- Get up and move around- If you’re having trouble sleeping, try getting up and moving around. Taking a walk or doing some light exercise can help you fall asleep. When you move more during the day, you’ll tire more at night.
- Practice relaxation techniques– Relaxation techniques, such as deep breathing or progressive muscle relaxation, can help you fall asleep. Try a relaxation exercise before bed if you’re having trouble falling asleep.
- Keep a sleep diary– A sleep diary can help you identify patterns and triggers that interfere with sleep. If you’re having trouble sleeping, try keeping a sleep diary for a few weeks to see if you can identify any patterns.
- Talk to your doctor– If you’re having persistent trouble sleeping, talk to your doctor. Insomnia can be a symptom of an underlying health condition. If you’re having trouble sleeping, your doctor can help you identify the cause and find the best treatment.