10 tips on how to fall asleep faster and sleep longer

When you’re well-rested, you can be your best self — and your body needs plenty of rest. The trick is how to fall asleep faster, making the most of your time in bed.

With only 24 hours in a day, sleeping seven or more of them can seem like a waste of time.

But sleep is important!

Many things affect how long it takes to fall asleep: eating too late, bad mood, negative mindset, big decisions, etc.

Our modern lives (and 24/7 access to screens and light) do our circadian rhythms no favors.

This is our sleep-wake cycle, which tells us to stay awake when the lights go out and fall asleep after dark.

If you take longer than 10 to 20 minutes to fall asleep (“normal” sleep latency), it can affect your life.

A bad night’s sleep can leave you cranky with low energy.

Read on to learn 10 science-backed life hacks to help you fall asleep faster, plus some supplements that can help.*

1. Turn off your devices two hours before bed

Woman in bed turning off her phone  How to fall asleep fast

The habit of watching streaming TV while you sleep negatively affects your sleep cycle.

The blue light emitted by your cell phone screen or TV can suppress the production of the hormone melatonin, telling your brain it’s time to stay awake.

2. Relax with meditation and deep breathing exercises

The same habits that help you calm down and focus during the day can also invite relaxation at night.

Meditation has been shown to increase natural melatonin levels for more restful sleep.

Studies show that mindful breathing before bed can even help with sleep quality.

Try one of these seven breathing exercises tonight.

3. Play some “white noise”.

People are sleeping with headphones on  How to fall asleep fast

Live in a big busy city or have noisy neighbors? Try turning off white noise for better sleep.

White noise creates a masking effect, masking the sudden changes that frustrate light sleepers or those trying to fall asleep.

A small 2021 study found that white noise significantly improved sleep for people whose sleep was disrupted by high “environmental noise.”

4. Turn on aromatherapy

Some smells can be calming, especially if you associate them with positive memories.

Diffusing lavender oil showed short-term promise in helping women with insomnia sleep better in a 2011 study.

If you choose a candle instead of a diffuser, make sure you put it out before bed!

5. Take a hot shower or bath before bed

Hot steam shower  How to fall asleep fast

Taking a hot bath before bed helps to de-stress the body and relax your muscles.

A 2019 research review found that a warm bath or shower an hour or two before bed helps people fall asleep faster.

6. Read a book (a real one)

Stronger cognitive functions like reading a book can help reduce mental chatter, helping us drift into a calmer state of relaxation.

If you can only manage a few pages before drifting off, you’re not alone: ​​Research published in 2021 found that reading in bed improved sleep quality (compared to not reading).

7. Let things go Write before bed

Sleeping woman next to journal on nightstand  How to fall asleep fast

Instead of worrying about the next day’s tasks or things you forgot to do, write them down and forget about them for the night.

According to a 2018 study, spending five minutes writing a detailed list for the next day helped people fall asleep faster.

8. Avoid caffeine before bed

Caffeine blocks sleep-promoting receptors in your brain called adenosine receptors.

Since the effects of caffeine can last up to 5 hours (or more!), be sure to time your last cup of tea or coffee accordingly.

9. Make sure your bedroom is dark

Woman turning off the light before going to sleep  How to fall asleep fast

Darkness also promotes relaxation, which helps you fall asleep faster and stimulates melatonin production.

Even a little light can affect sleep — and your health — so wear a sleep mask and use blackout shades.

10. Sleep at the same time every day

Go to bed at the same time every night and get up at the same time every morning, even on weekends.

It maintains the timing of the body’s internal clock—and has benefits for overall health, too.

Supplements to help you sleep faster and longer

The last thing is the canister

Falling asleep quickly isn’t always easy, so if you’ve tried all of the tips above without success, a supplement can help you get to the land of the nod.

Last thing is a supplement that uses key clinically tested ingredients to help you fall asleep faster and stay asleep longer.*

Each three-capsule serving of LAST THING provides two blends: a sleep support blend and a stress defense blend.*

“The sleep blend helps you fall asleep faster and sleep longer, while the stress blend helps promote feelings of calm and relaxation,” says Paul Falcone, MS, senior scientist at Beachbody.

The Sleep Support Blend — a unique combination of botanicals and sleep-supporting ingredients, according to Falcone — includes melatonin, hops, L-tryptophan, GABA and marigold extract.

“While some ingredients are well-known in sleep products, such as melatonin and hops, others are not as common, such as marigold extract,” explains Falcone. “Marigold extract is high in lutein and zeaxanthin, and is commonly found in formulations for eye health and cognition, but has also been studied for its potential benefits on sleep quality.”

The Ultimate Stress Defense Blend includes L-theanine, ashwagandha, lemon balm, and magnesium glycinate.

This combination supports sleep by helping a person “unwind” before sleep,” explains Falcone.

“The stress of the day can make it difficult to calm someone’s mind,” he says. “The stress blend of L-theanine, ashwagandha, lemon balm and magnesium glycinate helps promote alpha brain waves, which can promote feelings of calmness and relaxation.”

L-theanine

Found in some green teas, this phytochemical helps improve “relaxation, arousal and calmness” in human research reviews.*

Melatonin

Melatonin signals the brain that it’s time to go to sleep and helps maintain a healthy sleep cycle (circadian rhythm).*

L-tryptophan

This essential amino acid helps the body make protein – and it can be used to make 5-HTP, which in turn makes both serotonin and melatonin.

Consuming it has been linked to higher melatonin levels.*

Hops

The same hops used to flavor beer and other beverages have a long history of use throughout Europe to support sleep.*

Modern research, including a 2012 study that examined the effects of drinking a non-alcoholic beverage with hops, supports those traditional soporific uses.*

Marigold extract

Also known as calendula, marigold extract has been studied for its ability to help improve overall sleep quality.

You deserve a good night’s sleep every night. Reduce screen time, dim lights and turn down noise before bed.

Coupled with the support of LAST THING, you can get the help you need to learn how to fall asleep faster and sleep longer.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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