How to Go to Sleep Fast: 7 Expert Tips

We've all experienced those nights where you need to sleep fast more than anything (you've got a test tomorrow or an early flight), but sleep won't cooperate! It's frustrating; you can't command yourself to sleep, as convenient as that would be. But you're not powerless! There are ways to help support a restful night’s sleep through lifestyle changes and occasional supplementation. Nature Made^® is happy to introduce Valerian Root Extract, a clinically studied ingredient to help you fall asleep faster in as little as three days of use. Here are some tips on how to go to sleep fast so you can get those ZZs!^†

How to Quickly Fall Asleep

Create a Restful Environment

One of the best ways to support your sleep is to create an environment that's comfortable to sleep in. It may seem obvious, but take some time to think about what's in your room next time you get into bed. Ensure there are no errant lights; try getting blackout curtains to help stop light leakage from outside. If you can dim the lights in your room, try doing so for the hours before bedtime to ease you into a restful mindset. Adjust your blankets or use a fan to maintain a comfortable temperature at night. Our brains like routine; if you can find a consistent, calming bedtime routine to ease you into sleepytime, you might find your brain isn't racing quite so fast when you tuck yourself under the covers. This might be the key for how to quickly fall asleep.

Limit Screen Time Before Bed

Screens follow us everywhere now. What was once relegated to a "computer room" in the house is now carried around in our pockets, tempting us with the endless scrolling of content to keep our minds active and distracted. Resist! The blue light emitted by screens can inhibit Melatonin production, a natural hormone our brain produces to prepare us for bed. Instead of browsing your phone in bed, try turning off your screen and going a little more analog: read a book! You might find that not only is your brain more likely to drift off to dreamland, but you’ll be happy to disengage from the constant war for your attention for a bit. Screens aren't the only source of blue light; some LED light bulbs can give it off, too. Look into replacing cool blue lights with a warmer light in your bedroom. Limiting your screen time before bed can be one of the most helpful tips for how to go to sleep fast.

Mindfulness and Relaxation Techniques

It's frustrating when you're lying in bed, hoping to sleep, but your mind doesn't get the memo. You're stuck thinking about the events of the day, what you have to do tomorrow, all things that would be much easier to deal with if you could just sleep. Thankfully, there are many relaxation techniques like breathing exercises to help slow down your mind, letting you relax in both body and brain. Try meditating before bed! You can find guided meditation videos online or an app on your phone to help you slow down your thoughts and relax your mind. You can even get some good exercise by doing calming yoga before bed, stretching your limbs, and setting your mind at ease. Figure out what works for you!

Optimize Your Diet for Better Sleep

If you want some help with muscle relaxation at the end of a long day, foods rich in Magnesium can provide you with this essential mineral. Magnesium can be found in whole grains, dark green leafy vegetables, nuts, and beans. Our High Absorption Magnesium Glycinate Capsules can help supplement your daily Magnesium intake to support muscle relaxation along with heart, nerve and bone health.^†

Try drinking a relaxing drink like herbal, non-caffeinated tea or tart cherry juice. They are better night-time choices than anything that includes caffeine, like coffee or black tea, which can keep you up late into the night. Eating a heavy meal right before bed can also disrupt your sleep, so eating dinner earlier or having a lighter meal might also be a good tip for how to quickly fall asleep.

Regular Exercise Routine

Keeping active can help you sleep! That might seem counter-productive at first, but it makes sense if you think about it. By exerting energy in a regular exercise routine, your body slips into a pattern of exertion and rest that can support a regular sleep schedule. Be careful not to exercise too intensely close to bedtime because adrenaline can keep your heart pumping fast when you'd rather be sleeping. If you want to exercise before bed, try something gentler, like yoga, an outdoor bedtime routine of gentle stretches.

Use a High-Quality Sleep Aid

Make sure you choose a high-quality sleep aid for occasional sleep support. Nature Made^® offers several drug-free sleep aids, including our new Valerian Root Extract, which has triple-action sleep support to help you fall asleep faster in as little as 3 days, stay asleep longer, and improve sleep quality in as little as two weeks. Nature Made^®’s Valerian Root Extract is a plant-based ingredient that has been clinically studied as an adaptogen.^†

Another option for more immediate sleep support is Melatonin, which supplements the hormone your brain produces to help you get ready for sleep. Nature Made^® offers different forms and dosages of Melatonin supplements for varying levels of occasional sleep support. Time Release Melatonin Gummies deliver a maximum strength‡ 10 mg dose of Melatonin in a form that slowly releases over several hours to improve sleep quality◆ and help you fall asleep faster and stay asleep longer.^†

Melatonin and Valerian Root Extract should not be used simultaneously; pick which one works best for you.

Track Your Sleep

Sleep tracking can help you understand how your body responds to different sleep strategies. It can also give you data to help understand the answer to “Why is sleep important?” Some smartwatches or similar devices can track your sleep cycle, how long you are in deep sleep and REM sleep, and how long you stay asleep. Keeping track of this information can show you what strategies work for you and which might not be effective. Tracking your sleep can also help you maintain a consistent sleep schedule. If you find that yoga before bed consistently helps you sleep faster and longer, then that's some pretty good encouragement to keep going, right?

Empower Your Nights to Energize Your Days

We hope that using one or more of these sleep tips can help you smooth your passage to dreamland and form healthy habits that support your sleep. Try them out and discover which tips for how to go to sleep fast work best for you! And once you do, keep things consistent; consistency is the best way to keep a solid sleep schedule. If you are interested in occasional sleep support, either a Melatonin or Valerian Root Extract supplement can support restful sleep. Always consult with a healthcare professional before starting or changing your supplement routine. Nature Made^® also has some tips on how to increase deep sleep.^†

‡Compared to Nature Made^® Melatonin Gummies.

◆ Time-release Melatonin improves sleep quality.^†

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.