Best Tips To Fall Asleep: How I Knock Out In Seconds To Minutes, Without Medication [2023]

“You’d never sit at the dinner table, waiting to get hungry, so why would you lay in bed, waiting to get sleepy?”

Matthew Walker, PhD, Professor of Neuroscience and Psychology, and author of Why We Sleep

I am a pan-insomniac. I made that term up, but I would describe myself as someone who has experienced all of the stages of insomnia at some point in my lifetime. It could be a problem with falling asleep in the first place (night owl), waking up too often during the night (tossing and turning), waking up too early and struggling to fall back asleep (‘Witching Hour’), or just feeling like your sleep was of poor quality (a cup of coffee can fix this). Whatever applies, not getting sufficient sleep is awful. In this segment, I want to focus on one of those aforementioned issues. Sleep initiation and how I ultimately fixed it without meds. Spoiler alert: My problems sleeping did not just go away overnight. No more lame jokes, I promise.

Do you often wake up feeling groggy or tired? The root of the problem could be a weak foundation. Believe it or not, falling asleep on the wrong side of the bed could be the culprit. But don’t worry, I’ve got you covered. I’ll share with you a few things that work for me, night after night. Remember, a chain is only as strong as its weakest link, so it’s vital to apply each step consistently. Are you ready to learn what can help you sleep better? Take notes, and let’s get started!

Have a routine before bedtime

Developing a nighttime routine can be the key to a peaceful and restful sleep. As humans, we thrive on routine and consistency. By establishing pre-sleep behaviors, we signal to our minds that it’s time to wind down and prepare for sleep. Our brains need to cool down just like our body temperature does, and the right routine can help us achieve that. Moreover, it’s crucial to associate our beds with sleeping, not with wakefulness or stimulation.

I personally follow a 45-minute to 1-hour routine before bedtime, and I fall asleep in no time. I encourage you to find a routine that works for you and experience the benefits of a good night’s sleep.

Here is the recipe for MY sleep success:

• A relaxing shower
• A quick skin and hair care routine
• Listening to some songs that I love
• Reading for leisure and fun learning, not studying or analyzing anything tedious
• Writing in a journal to log the hours of sleep achieved the previous night
• Reading a positive affirmation
• Going to bed

As you can see, I invest a lot of time into my slumber. Not just the time being asleep, but the journey getting there.

What about the phone?

You have struggled to fall asleep at night, constantly checking your phone for notifications and messages. If this has occurred all too often, consider trying my routine. I keep my phone more than arm’s length away from my bed and avoid using it in the last hour before I sleep. This not only helps with reducing exposure to blue light, but also keeps me from thinking about anything too exciting or stressful before bedtime. Trust me, it’s worth a try! Say goodnight to the world and hello to a better night’s sleep.

Drop the temperature of your surrounding sleep environment

If you’re having trouble sleeping, let’s go back to the basics. Did you know that keeping the temperature cool can make it a lot more likely for you to fall asleep comfortably? And if you like to shower before bed, make sure there is some time between the shower and when you lay down. This will allow your body to cool down, which is essential for a good night’s rest. After all, the last thing you want is to be sweating before bed.

Block out noise if or when possible

Living on a busy street or having loud neighbors can be quite frustrating. However, there are some ways to combat the noise. Have you considered investing in a white noise sound machine? It’s a great solution to help cancel out the unwanted sounds. You can easily find one online, perhaps on Amazon. Give it a try and see if it works for you.

Don’t rely on alcohol to help fall asleep

If you want to maintain a healthy lifestyle, it’s best to avoid developing a dependency on alcohol. Furthermore, excessive consumption of alcohol can lead to palpitations, a condition where the heart beats too strong, irregularly, or too fast. This can severely disrupt your sleep cycle and make it difficult for you to fall asleep. So, it’s better to stay away from alcohol to ensure a good night’s sleep and a healthy heart.

Stop drinking so much caffeine and sugar

It’s essential to reduce the intake of caffeine or sugar, particularly if it’s close to bedtime. I used to have raspberry iced tea with my dinner, and it would take me around 2-3 hours to fall asleep. It took me years to realize that this was due to the sugar content in the tea. If you still prefer to indulge in sugar at night, it’s advisable to increase your water intake to flush it out of your system.

Think about it – our natural human instinct is to survive, and water is one of our basic necessities. In addition to sleep, we also need to eat and drink to live. Imagine if your body was telling you to stay awake in search of these resources – the last thing you need is to be sleep-deprived. When we’re hungry, our blood sugar levels drop, which triggers the release of cortisol – a stress hormone that blocks melatonin production. Melatonin is a powerful sleep aid – that’s why it’s so popular on the market. So, if you want to sleep better, you need to make sure you’re well-fed and hydrated.

Make sure you are not starving or dying of thirst

Think about it – our natural human instinct is to survive, and water is one of our basic necessities. In addition to sleep, we also need to eat and drink to live. Imagine if your body was telling you to stay awake in search of these resources – the last thing you need is to be sleep-deprived.

When we’re hungry, our blood sugar levels drop, which triggers the release of cortisol – a stress hormone that blocks melatonin production. Melatonin is a powerful sleep aid – that’s why it’s so popular on the market. So, if you want to sleep better, you need to take advantage of your natural melatonin by making sure you’re well-fed and hydrated.

Final Thoughts

Thank you for letting me share my thoughts on this matter, and please understand my story and experiences with insomnia are not exactly the same as yours. I understand that my anxieties, life circumstances, and stressors are not yours just as yours are not mine. Maybe some days or most days you can’t have a positive mindset because you recently lost a loved one, you are facing homelessness, or you are deep in another addiction. I wish you only the best my friend.

I appreciate you taking the time to listen to my perspective on this matter. It’s important to remember that we all have unique experiences when it comes to sleep issues. The anxieties, stressors, and circumstances that affect me may not be the same as the ones that affect you. For instance, you may be dealing with the loss of a loved one or facing homelessness, making it difficult to maintain a positive mindset. Stay strong! I hope that we can support each other and wish you all the best.

If you found this post helpful, what are some natural pre-sleep routines or habits that have worked for you?