The pandemic has exacerbated an already widespread sleep crisis, with nearly one-third of Americans saying they’re not getting enough rest, according to a recent survey. The survey also found that nearly half of respondents said they’re struggling to fall asleep or stay asleep.
If you’re one of the millions of people who are having trouble sleeping, you’re not alone. But don’t despair—there are things you can do to improve your sleep. In this guide, we’ll show you how to fall asleep fast and get the rest you need.
First, let’s look at some of the reasons why 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 your 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. When you’re stressed, your body produces the hormone cortisol, which makes it harder to fall asleep and stay asleep. If you’re constantly stressed about work, money, or other problems, it’s no wonder you’re having trouble sleeping.
- Anxiety- Anxiety can also make it difficult to fall asleep and stay asleep. If you’re worried about something, your mind may race and you may 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’re feeling down or anxious. You may also find that you’re waking up early in the morning 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 may wake up frequently during the night. The pain may also make it difficult to fall back asleep after waking up.
- Medications– Some medications can interfere with sleep, including antidepressants, beta-blockers, and certain types of steroids. If you’re taking any medications, be sure to 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 why you might be having trouble sleeping, let’s look at some tips for falling asleep fast.
- Make sure your mattress is comfortable- A comfortable mattress is important for a good night’s sleep. If your mattress is too soft or too 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 located to see what mattress is most comfortable for you.
- Limit your exposure to blue light– Blue light from screens can interfere with your 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, try to avoid caffeine in the evening.
- Avoid alcohol before bed– Although a nightcap might make you feel sleepy, alcohol can interfere with sleep. Alcohol can cause you to wake up during the night and can 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’re moving more during the day, you’ll be more tired at night.
- Practice relaxation techniques– Relaxation techniques, such as deep breathing or progressive muscle relaxation, can help you fall asleep. If you’re having trouble falling asleep, try doing a relaxation exercise before bed.
- Keep a sleep diary– Keeping a sleep diary can help you identify patterns and triggers that are interfering with your 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.