How to Fall Asleep Fast: Complete Guide

By Amber SmithMay 14, 2023 4:00 PM
Elm & Rye Melatonin


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Do you have trouble falling asleep at night? If so, you're not alone. Millions of people around the world have difficulty getting to sleep and staying asleep. Fortunately, there are a few things that you can do to help improve your chances of getting a good night's sleep. 

In this article, we will discuss some of the best ways to fall asleep fast and get the rest that you need. 

Take Sleep Aid Supplements 

Image courtesy Elm & Rye 

One of the best ways to fall asleep fast is to take a sleep aid supplement, such as Elm & Rye's Melatonin gummies. These gummies are designed to help you fall asleep quickly and stay asleep throughout the night. 

Melatonin is a hormone that is produced by the pineal gland in the brain. It helps to regulate our sleep-wake cycle by making us feel sleepy when it's time for bed. Unfortunately, many people have difficulty producing enough melatonin on their own, which is why taking a supplement can be so helpful. 

We also recommend Penguin CBD products such as their CBD and Melatonin gummies. This sleep aid supplement will encourage a full body and mind relaxation before the melatonin starts to release so that you can fall asleep fast. 

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Create a Bedtime Routine 

A bedtime routine can help you fall asleep fast because it cues your body and mind that it's time to wind down. Some simple things you can do include:

  • Dimming the lights an hour before bed

  • Taking a hot bath or shower

  • Reading a book

  • Listening to calm music

  • Meditating

Each of the above activities will inform your mind to start releasing melatonin-a sleep hormone in preparation for sleep. 

Stick to a Schedule 

Having set sleep and wake times can help train your body to fall asleep and wake up at specific times. This is especially helpful if you have trouble falling asleep or find yourself tossing and turning at night. 

Creating a sleep schedule can be as simple as going to bed and waking up at the same time each day-even on weekends. Once you've established a routine, stick to it as closely as possible.

Create a Relaxing Environment 

Your bedroom should be a haven for sleep-a place where you can go to relax and escape the stresses of daily life. To create a restful environment:

  • Keep your bedroom dark, quiet, and cool

  • Use comfortable sheets and pillows

  • Limit screen time before bed

  • Invest in a white noise machine or fan if outside noise is an issue

A comfortable and inviting bedroom can make all the difference in falling asleep fast. 

Wind Down Before Bed 

It's important to give yourself time to transition from the hustle and bustle of the day to a more relaxed state before bed. This may look different for everyone, but some things you can do to wind down include:

  • Yoga

  • Deep breathing exercises

  • Progressive muscle relaxation

  • Writing in a journal

  • Spending time with loved ones

  • Doing something creative

Choose whatever activity works best for you, but try to avoid anything that's too stimulating or stressful. The goal is to relax your mind and body so you can fall asleep fast. 

Avoid Caffeine and Alcohol 

While caffeine is a stimulant and alcohol is a depressant, both can disrupt sleep. Caffeine can stay in your system for up to eight hours, so it's best to avoid coffee, tea, and energy drinks after lunchtime. And while alcohol may help you fall asleep initially, it actually decreases the quality of your sleep and can cause you to wake up in the middle of the night.

Eat Light at Night 

Eating a big meal right before bed can cause indigestion and make it difficult to fall asleep. It's best to eat dinner a few hours before bedtime and stick to light snacks if you get hungry later on.

Some good options include:

  • A small bowl of whole-grain cereal with milk

  • A slice of toast with peanut butter

  • A cup of yogurt

  • A handful of nuts or seeds

  • A small piece of fruit

Cutting back on late-night snacking can help you fall asleep fast and stay asleep all night.

Consider Cognitive Behavioral Therapy 

If insomnia is a frequent issue for you, consider speaking with a doctor or sleep specialist. They may be able to recommend additional treatment options. Cognitive behavioral therapy (CBT) is one type of therapy that has been shown to be effective in treating insomnia. 

CBT focuses on changing the thoughts and behaviors that keep you from sleeping well. It may involve keeping a sleep diary, setting realistic sleep goals, and making changes to your pre-bedtime routine. 

What causes insomnia? 

There are many things that can cause a person to have difficulty falling asleep or staying asleep. Some of the most common causes include stress, anxiety, depression, pain, medications, caffeine, alcohol, and noise. Insomnia can also be caused by medical conditions such as heart disease, lung disease, thyroid problems, and menopause.

If you are having trouble falling asleep or staying asleep on a regular basis, it is important to talk to your doctor. He or she may be able to help you find the cause of your insomnia and recommend treatment options.

In some cases, making lifestyle changes may be all that is needed to get rid of insomnia. For example, if stress is the cause of your insomnia, learning how to manage stress may help you sleep better. If you are having trouble sleeping because of noise, try using a fan or earplugs to drown out the sound.

What are the main causes for someone not falling asleep fast? 

There are a few different things that can keep someone from falling asleep fast. One of the most common is stress. When we're stressed, our bodies release cortisol, which can make it harder to fall asleep. Other causes include caffeine, alcohol, and cigarettes. If you've been trying to sleep but just can't seem to get there, it might be time to check out some of these causes.

Once you know what's keeping you from falling asleep, you can start to look for solutions. For example, if stress is the main issue, there are a few different things you can do to try and combat it. One is to try and relax before bedtime by reading or taking a bath. You can also try and create a sleep schedule and stick to it as much as possible. This means going to bed and waking up at the same time each day, even on weekends.

If you think one of the other causes might be keeping you from falling asleep, there are solutions for those as well. If caffeine is the issue, it's best to cut back or stop drinking it altogether in the hours leading up to bedtime. The same goes for alcohol. It can actually make you feel sleepy at first, but then keep you from falling into a deep sleep later on. Cigarettes are also best avoided before bed, as the nicotine can make it harder to fall asleep.

There are a lot of different things that can keep you from falling asleep fast, but once you know what they are, you can start to find solutions. Relaxation techniques, sleep schedules, and avoiding caffeine, alcohol, and cigarettes before bed can all help you get the restful night's sleep you need.

How do sleep aid supplements help me to fall asleep fast? 

There are many different sleep aid supplements available on the market today. Some of the most popular include melatonin, valerian root, and chamomile. Sleep aid supplements can help you fall asleep by regulating your body’s natural sleep cycle. They can also help to reduce stress and anxiety levels, which can make it easier to fall asleep.

If you are considering taking a sleep aid supplement, it is important to talk to your doctor first. He or she can help you choose the right supplement for your needs and make sure that it is safe for you to take.

In general, sleep aid supplements are safe for most people when taken as directed. However, they can cause side effects in some people, such as headaches, dizziness, and nausea. If you experience any of these side effects, stop taking the supplement and talk to your doctor.

How will meditation help me fall asleep fast: complete guide? 

There are many different meditation techniques that can be used to help you fall asleep. One of the most popular is guided meditation, which involves listening to a recording of someone leading a meditation. Guided meditations typically focus on relaxing the body and clearing the mind. Other popular methods include breath awareness and progressive muscle relaxation.

Meditation can help you fall asleep by reducing stress and anxiety levels. It can also promote feelings of calm and relaxation, which can make it easier to fall asleep. If you are new to meditation, there are many resources available to help you get started, including books, websites, and apps.

If you have trouble falling asleep on a regular basis, try meditating for 15-20 minutes before bedtime. You may also want to try meditating in the morning or during the day if you are feeling particularly stressed. Remember, it takes practice to learn how to meditate effectively. So, be patient and stick with it!

What are some other things that can help me fall asleep fast? 

Again, establish a regular sleep schedule by going to bed and waking up at the same time each day. Avoid napping during the day, as this can make it harder to sleep at night. 

Create a relaxing bedtime routine that includes activities such as reading or taking a bath. And, last but not least, avoid watching television or using electronic devices in bed. The light from these devices can interfere with your body’s natural sleep cycle and make it harder to fall asleep.

How Can I Fall Asleep in 5 Seconds?

  • The first step is to relax your whole body and clear your mind by focusing on your breath. 

  • Inhale slowly and deeply through your nose, filling up your lungs. Exhale just as slowly out through your mouth. 

  • As you breathe, picture each inhale and exhale making its way from the tips of your toes all the way up to the top of your head. 

  • Once you’ve reached the top of your head, let go of any thoughts or worries that are still lingering around. Focus on the sensation of breathing and nothing else. 

If any other thoughts pop into your head, simply acknowledge them and then let them go. Don’t get frustrated if it takes a little bit of practice to clear your mind. The more you do it, the easier it will become. In no time, you’ll be able to fall asleep in seconds!

Why does chamomile tea make me fall asleep fast? 

Chamomile tea is a popular herbal remedy that has been used for centuries to treat a variety of ailments. Chamomile tea contains an antioxidant called apigenin, which has sedative effects and can help promote sleep. 

How can I make sure I get enough deep sleep?

There are a few things you can do to ensure you get enough deep sleep each night. Firstly, avoid drinking caffeine in the afternoon or evening as it can interfere with your sleep cycle. 

Secondly, establish a regular bedtime routine including winding down for 30 minutes before going to bed. This will help cue your body that it’s time to sleep. Lastly, create a sleep-friendly environment in your bedroom by ensuring it is dark, quiet, and cool. This will help promote deep and restful sleep. 

How does CBD work with melatonin to make me fall asleep fast?

CBD is a cannabinoid found in the cannabis plant. Unlike THC, CBD does not have any psychoactive effects and is instead known for its calming and relaxing properties. 

Melatonin is a hormone that helps regulate our sleep-wake cycle. When it’s dark outside, our body produces more melatonin which makes us feel sleepy. CBD can help increase levels of melatonin in the body, thus promoting sleep. 

When should I see a doctor about my sleep problems? 

If you’re struggling to fall asleep or stay asleep on a regular basis, it’s best to consult with a doctor. They will be able to rule out any underlying medical conditions and provide you with customized treatment options to help you get the rest you need. 

What should I look for in a sleep aid supplement?

There are a few things to keep in mind when choosing a sleep aid supplement:


Look for supplements that contain natural ingredients such as chamomile, CBD, melatonin, or valerian root. 


Make sure to start with the lowest possible dosage to see how your body reacts. You can always increase the dosage if needed. 

Side Effects

Some sleep aids can cause side effects such as drowsiness or dizziness. If you experience any negative side effects, discontinue use and consult with a doctor. 

Customer Reviews

Check out customer reviews to see what others have to say about a particular product. This can be a helpful way to gauge its effectiveness.

How Long Should It Take to Fall Asleep?

The length of time it takes to fall asleep is known as sleep latency, or sleep onset latency. A healthy sleep latency period is generally 10 to 20 minutes1. This time does not include pre-sleep bedtime activities such as showering, brushing your teeth, or meditation; rather it refers to the amount of time spent attempting to sleep after getting into bed.

According to the National Sleep Foundation, a sleep onset latency of 15 minutes or less is healthy, 16 to 30 minutes is average, and 31 or more minutes is poor. Excessively long or short periods of sleep latency might be an indication of poor sleep quality.

What is the military method to fall asleep fast?

The military method of falling asleep fast is a sleep technique that was developed by the U.S. Army to help soldiers fall asleep in combat situations. The method involves relaxing your whole body and then focusing on one muscle group at a time, starting with the toes and moving up to the head. 

The goal is to tense and relax each muscle group until your whole body is relaxed and you drift off to sleep. This method can take some practice, but it’s an effective way to fall asleep quickly when needed. 

What is the 4-7-8 breathing method to fall asleep fast? 

The four-seven-eight breathing method is an easy way to fall asleep fast. This breathing exercise can be done anywhere and only takes a few minutes to complete.

Here’s how it works:

  • Start by exhaling completely through your mouth, making a whoosh sound.

  • Close your mouth and inhale quietly through your nose to a mental count of four .

  • Hold your breath for a count of seven.

  • Exhale completely through your mouth, making a whoosh sound to a count of eight .

  • This completes one full breath. Now inhale again and repeat the cycle three more times for a total of four breaths. 

You may find that you fall asleep before you finish the fourth breath. If you don’t, just keep breathing until you do fall asleep.

The four-seven-eight breathing method is a natural tranquilizer for the nervous system. It’s one of the most effective ways to slow down your heart rate and ease into sleep. This breathing exercise can be done anywhere, anytime you need to relax or fall asleep. Give it a try tonight and see how it works for you.

Are there any foods that can help me fall asleep fast? 

Yes, there are certain foods that can help you fall asleep fast. Foods that are high in magnesium and calcium can help to relax your muscles and nervous system. Magnesium-rich foods include:

  • spinach 

  • kale 

  • Swiss chard 

  • black beans 

  • quinoa 

  • almonds 

Magnesium-rich foods help us fall asleep fast because magnesium is known to relax the nervous system and muscles. It also helps to regulate blood sugar levels, which can prevent night time wake ups due to low blood sugar.

Can acupressure help me fall asleep faster? 

Acupressure is an ancient healing practice that involves applying pressure to specific points on the body. It’s been shown to be effective in relieving pain and tension headaches. Some research suggests that acupressure may also be helpful in promoting sleep. 

One study found that people who received acupressure before bedtime fell asleep faster and slept more soundly than those who didn’t. Another study found that people who received acupressure before bedtime had less insomnia and fatigue than those who didn’t.

If you’re interested in trying acupressure to promote sleep, there are a few pressure points you can try. The first is in between your eyebrows, just above the bridge of your nose. The second is on the outer edge of each eyebrow. The third is on your temples, in line with the outer edge of your eyes. And the fourth is behind your ears, in line with the top of your jawbone.

To find these pressure points, use your fingers to gently massage the area until you feel a slight pressure. Once you find the pressure point, apply firm pressure and hold for five to ten seconds. Repeat on the other side. You can do this before bedtime or when you’re lying in bed trying to fall asleep.

Acupressure is a safe and easy way to promote sleep. If you’re looking for a natural way to fall asleep fast, give it a try.

Image courtesy Penguin CBD

Recommended Sleep Aid Supplements

  1. Elm & Rye's Melatonin Gummies

  2. Penguin CBD and Melatonin Gummies

  3. mindbodygreen sleep support+

  4. R&R Organic CBD Sleep Gummies

  5. Tart Cherry Juice

Final Thoughts on How to Fall Asleep Fast: Complete Guide

If you are having trouble falling asleep on a regular basis, talk to your doctor. He or she may be able to help you find the cause of your insomnia and recommend treatment options. Remember, there is no one-size-fits-all solution to insomnia. 

What works for one person may not work for another. So, don’t get discouraged if the first treatment you try doesn’t work. Keep looking until you find something that helps you get the rest you need!

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