"How to fall asleep quickly and soundly?" — this is one of the most common questions for a sleep specialist. "If you are looking for an answer after lying in bed for an hour without sleep, you won’t achieve much. But if you take measures a little earlier — you have every chance to learn to fall asleep quickly," said sleep specialist Roman Buzunov.
Tips for Falling Asleep Quickly
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Go to bed only when you want to sleep. Don’t try to "fall asleep on schedule" — your body should signal its readiness for sleep.
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Being tired during the day means you deserve sleep. Any activity: sports, walks, household chores — helps you fall asleep faster in the evening.
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Control daytime napping. Don’t lie in bed for too long in the morning and avoid napping during the day to prevent problems with falling asleep at night.
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Avoid caffeine after 2:00 PM. This applies not only to coffee but also to tea, energy drinks, and other caffeinated beverages.
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Finish work early. Try to complete all tasks at least 4 hours before sleep so your brain can switch to rest mode.
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Ventilate the room. Open the window 15–20 minutes before sleep — fresh air helps you relax.
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Calm your thoughts. If ideas or plans are bothering you, write them down and agree to return to them tomorrow.
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Practice gratitude. Before sleep, recall whom you are thankful for from the past day — this creates a sense of peace and helps you fall asleep.
