How to Fall Asleep Fast and Sleep Better

It’s no secret getting a good night’s sleep can do wonders for your mood, energy, and overall productivity the next day. But if you’re like most Americans, you’ve probably struggled with getting a sufficient amount of deep sleep each night. And if you can’t sleep, your whole next day suffers.

It’s been reported that trouble sleeping affects up to 70 million Americans every night – showing that getting adequate sleep isn’t always as easy as counting a few sheep.* 

And the trouble with falling and staying asleep is that it can be due to so many things. Stress, pain, diet, and physical activity can all play a role in how well you get your needed hours of sleep each night. 

That being said, luckily, there are many ways and approaches you can take to reach your sleep goal. I don’t know about you, but I’m definitely not a one-size-fits-all kind of person when it comes to something as important as sleep. Here are a few of my favorite tricks to falling and staying asleep, how to sleep better, as well as some common sleep problems.

How To Fall Asleep Fast

When trying to fall asleep fast and stay asleep, taking a holistic approach to yourself and your surroundings is key. First let’s explore how to set your sleep stage up for success.

Set Your Room Up to Fall Asleep Faster (and stay asleep)

Keeping your room cool at night has been proven to help you stay asleep and increases rapid eye movement (REM) sleep. Studies have shown when people are exposed to a cold environment, they are less likely to wake up when compared to a hot or humid environment.* 

The reason you need a cooler environment while you sleep is our bodies naturally cool off as we sleep. As nighttime approaches, your brain releases the hormone melatonin to help you relax and start to feel tired. This also slows the rate of natural heat production from your body, causing you to slowly cool off as you get ready for bed – as early as two hours before you hit the pillow! Your body chills out and stays cool while you sleep, with slight changes within the various stages of sleep. 

So how cool should it be? The National Sleep Foundation recommends between 60-67 degrees Farenheight.* Obviously setting your thermostat is an easy way (although can get pricey) to set the right temp