Sleep is just as important as nutrition and exercise, whether your goal is to lose weight, get stronger in the gym, build muscle, or just live a healthier life in general.
To do this, you must improve your circadian rhythm!
How to Go to Sleep Fast
1.) Circadian Rhythm and Waking Up
If you want to know how to fall asleep fast, you need to optimize your circadian rhythm, which is simply the time you wake up and go to bed every day.
When you adhere to a regular schedule, you will fall asleep fast at night. Waking up is just as important as going to sleep if you want to fall asleep faster.
Don't hit the snooze button and get some light exposure as soon as you can to improve your circadian rhythm. I suggest putting your alarm clock or phone away from your bed so that you have to physically get up to turn it off in the morning.
There are special apps you can download on your phone to change your alarm sound to something really annoying and obnoxious, which is what I did in college to encourage me to get my butt out of bed and turn it off.
Give these waking tips a shot and pay attention to how quickly you fall asleep at night after implementing them.
2.) How to Fall Asleep Fast: Going to Bed
When you go to bed, limit the amount of light exposure an hour before bed, especially blue light emitted by technology.
Get a pair of blue light blocking glasses if you can't avoid blue light exposure before going to sleep to improve your sleep quality.
As you lay in bed, close your eyes and focus on your breathing to fall asleep fast. Simply count how long it takes for you to inhale and exhale.
This will take your mind off everything running through your head, relax your body, and help you fall asleep faster.
3.) Foods for Sleep: Eat These Before Bed
Some foods that make you sleepy include collagen, milk, bone broth, kiwi, orange juice, cheese, and ice cream. Eat these foods that help you sleep about an hour before you go to bed.
Ideally, you want to consume some protein and carbohydrates to keep your blood sugar levels stable throughout the night.
Don't eat too much food before going to bed, but try consuming some of these foods to improve your sleep quality and fall asleep faster.
4.) Sleeping Environment
Try to cool the room you sleep to about 65 - 70 degrees F. Minimize the amount of light bouncing around in the room by hanging dark curtains over your windows.
Also, try sleeping naked to improve your sleep quality! It really does work, and some studies have indicated that blood flow throughout the body can be restricted by wearing clothes around your waist at night.
So try optimizing your sleeping environment to fall asleep faster!
5.) Supplements to Fall Asleep Fast
Magnesium is known to improve sleep quality. Magnesium can be obtained by consuming dark chocolate, fruits, and supplements like magnesium bicarbonate and magnesium glycinate.
Do not supplement any other type of magnesium supplement if it is not magnesium bicarbonate or magnesium glycinate. Other sources will cause more harm than good because they are cheaply made and of low quality.