Sleep is an essential requirement for health, but sometimes falling asleep is easier said than done. Here, Dr. Jose Puangco, a neurologist who treats sleep disorders at the Pickup Family Neurosciences Institute at Hoag, offers advice to help you fall asleep fast. That way, you can stop tossing and turning and instead head straight to Zzzzs.
What are some of the most common challenges of falling asleep?
There are a variety of reasons why someone might have trouble falling asleep, says Dr. Puangco.
They can range from simple environmental factors like the room’s temperature to more serious matters like a sleep disorder. Here are a few common sleep challenges:
- Stress: Cortisol, a stress hormone, can make it difficult for people to fall asleep or stay asleep.
- Anxiety: For many, anxiety thrives in nighttime’s quiet and darkness, creating racing thoughts that make it hard to fall asleep.
- Poor sleep hygiene: For many, one of life’s great pleasures is sleeping in on the weekends. Unfortunately, inconsistent wake and sleep times can backfire and make it even harder to fall asleep.
What are some effective techniques for falling asleep fast?
Slow and purposeful breathing can help people fall asleep quickly. Here are two techniques Dr. Puangco recommends trying:
- Box breathing: Inhale for four seconds, hold the breath for four seconds, breathe out for four seconds, and then hold the breath again for four seconds.
- “4-7-8” method: Inhale through the nose for four seconds, hold the breath for seven seconds, and then breathe out through the mouth for eight seconds.
Another technique to help welcome sleep quickly is progressive muscle relaxation, Dr. Puangco says. During this practice, systematically tense and relax the muscles throughout the body. Start with the head and work their way down or vice versa: For example, lift and hold the eyebrows for a few seconds, then move down to the nose, the mouth and so forth until reaching the toes.
Practicing good sleep hygiene can also work wonders, Dr. Puangco says. Go to sleep and wake up at the same time each day. Avoid blue light from devices at least 30 minutes before bed. Create a comfortable and quiet sleeping environment that is conducive to rest.
What lifestyle changes can people make to promote better sleep?
A healthy diet rich in vitamins and nutrients can help set the stage for better sleep. Be mindful of timing though: A heavy meal too close to bedtime can make sleeping difficult. Limiting caffeine throughout the day can also help improve sleep. Alcohol and nicotine can also disrupt sleep, Dr. Puangco cautions.
Regular exercise can also improve sleep quality. Not only does exercise benefit the body overall, it also can reduce anxiety, which can impede sleep. Pay attention to the timing of exercise, though: Some people find it harder to sleep if they exercise near bedtime.
Dr. Puangco recommends trying to get some time outside during the day. Exposure to natural light helps the body regulate its sleep cycles.
How do you stop a racing mind at night?
There are several strategies people can try to calm a racing mind at night, Dr. Puangco says.
Practicing meditation and breathing exercises can help develop the ability to manage intrusive thoughts before they escalate.
Incorporating relaxing activities into a nightly routine, such as taking a warm bath, engaging in gentle stretching, sipping a soothing cup of non-caffeinated herbal tea, and limiting screen time to at least 30 minutes before bed, can also promote relaxation.
Additionally, keeping the bedroom cool, ideally between 60 and 67°F, can create a more comfortable and conducive environment for sleep, he says.
People can also get proactive by writing down any thoughts, to do’s or worries before bed. Think of this as a “brain dump” so you can leave your mind quiet and still before heading to bed.
If your mind keeps racing, try imagining your thoughts like cars driving by on a busy street while you stand on the sidewalk watching, Dr. Puangco suggests. Notice each thought as it comes, then let it pass by without focusing on it. This simple visualization can help you feel calmer and more in control.
What should people do when they wake up and can’t go back to sleep?
Being unable to fall back asleep is very frustrating. Dr. Puangco recommends trying the 4-7-8 method, or progressive muscle relations described earlier, listening to calming music, or practicing guided imagery.
If these techniques haven’t worked in about 30 minutes, try getting out of bed and doing something relaxing and quiet in another space that has low light and is quiet, Dr. Puangco says. Try reading a book or listening to music. Avoid turning on devices. When tiredness resumes, head back to bed.
When is it time to seek professional help?
It’s normal to have an occasional bad night of sleep or to wake up one to two times during the night, as this is part of a typical sleep cycle, Dr. Puangco reassures.
However, if you regularly take more than 30 minutes to fall asleep or often struggle to fall back asleep after waking — especially if this happens frequently throughout the week — it may be time to seek professional help, he says.
Other reasons to see a sleep specialist include waking up from sleep gasping for air or from snoring; falling asleep at inappropriate times; frequent nightmares; or sleepwalking.
