The Best Tips for Falling Asleep - How Can I Fall Asleep Quickly?

Most of us know this: lying awake at night, worrying about the tasks of the next day, and simply unable to sleep. Many people struggle with falling asleep and feel tired and sluggish in the morning. They live with too little sleep. However, sleep deprivation and sleep disorders have a negative effect on our health. That’s why we have put together the best tips for falling asleep for you.

1. Sleep Atmosphere

2. Evening Routine

3. Easily Digestible Dinner

4. Yoga Before Bedtime

5. Sleep Meditation

6. Aromatherapy

7. Comfortable sleeping position

8. Writing a Journal

9. Visual Distraction

10. Herbal Sleep Aids

1. Sleep Atmosphere

One of the most important tips for falling asleep is to create the right sleep atmosphere. Try to use your bed only for sleeping. Watching TV, eating, and other activities should take place elsewhere if your living situation allows. The bedroom should be a place to feel comfortable and relaxed. Also, air out the room before going to bed and ensure a

Comfortable temperature. The ideal room temperature is about 18 °C (64 °F), so you can still snuggle under a warm blanket. It’s also helpful to completely darken the room with dark curtains or blinds. To block out disturbing noises like street traffic, earplugs can be a solution. Additionally, it’s advisable to avoid placing or keep turned off TVs, laptops, and smartphones in the bedroom whenever possible.

2. Evening Routine

A regular sleep schedule and evening rituals can ensure a good, restful night. Set a fixed time window for going to bed to keep your rhythm consistent and signal to your body that it’s time to sleep. You can also give yourself a kind of “quiet time” before bed as an evening ritual, for example, listening to relaxing music or reading a good book. However, make sure to turn off electronic devices early, as the blue light from screens inhibits the production of the sleep hormone melatonin.

3. Easily Digestible Dinner

Another tip for falling asleep is a lightly digestible dinner. If the stomach is busy digesting, falling asleep becomes more difficult. Therefore, ideally eat nothing 1 – 2 hours before going to bed and choose easily digestible foods for dinner that are also healthy. Here you can learn what to eat to prevent sleep problems. Also avoid alcohol, coffee, and stimulating drinks. Instead, opt for a cup of warm milk and honey. Both honey and milk help the sleep-promoting amino acid tryptophan reach the brain.

4. Yoga Before Bedtime

Pressure and stress in everyday life often make it difficult to reach a state of relaxation. However, yoga can lead to a pleasant, holistic recovery and prepare you for sleep through mindful movements and conscious breathing. Ideally, complete a 15-minute yoga practice from Yin Yoga right before going to bed, in dimmed light or candlelight. Yin Yoga is a meditative and reflective yoga practice usually performed sitting or lying down. Through the calm, conscious exercises and focus on the breath, stress, worries, and restlessness can be released, creating a relaxing atmosphere. You can find many free videos online that include guided yoga practices or special Yin Yoga exercises.

In contrast, you should avoid endurance sports 2 to 3 hours before sleeping, as this is a stimulating activity.

5. Sleep Meditation

As with yoga, meditation can calm the mind. Meditation can also be done lying down and can directly lead into sleep. The state of inner calm that occurs during meditation promotes both falling asleep and staying asleep. Meditation helps stop the evening mental carousel and puts you into relaxation mode. Your heartbeat slows down and your blood pressure drops. If you have no experience with meditation yet, a guided meditation can also be helpful. There are already many podcasts available for this.

If you have already tried these falling asleep tips, you can also try additional relaxation exercises like the Military Method or 4-7-8 breathing technique. Here you will find more tips and tricks to help you relax

6. Aromatherapy

Essential oils, such as those from lavender or chamomile, can make falling asleep easier. A pleasant and calming aroma provides relaxation, helps you fall asleep faster, and creates a restful, peaceful night. Try the SPRAY²Dream aroma sprays from Third of Life. The ingredients of the pillow sprays consist of real, pure essential oils that calm body and mind. Simply spray the product on your pillow or in the room before going to bed.

7. Comfortable sleeping position

What is your favorite sleeping position? On your side, on your back, or on your stomach? Make sure it is comfortable and pleasant for you and that you do not feel any pain. Depending on your sleeping position and mattress firmness, you should choose the right pillow to relax your muscles and joints and ensure a comfortable state. Our Pillow Advisor helps you find the ideal pillow for you in just a few simple steps.

To the Pillow Advisor

8. Writing a Journal

This annoying carousel of thoughts. Upcoming tasks, problems, and conflicts come to mind just as you lie down in bed. But you will be surprised. An effective tip against the thought carousel is simply writing down your worries. You can make it a nightly routine to keep a journal and write down everything that comes to mind before or while falling asleep. Everything can be uncensored on paper, and it will become easier for you to feel better.

to detach from your thoughts.

9. Visual Distraction

Instead of counting sheep, you can also try to imagine a calm environment and all the feelings associated with it. There are no limits to this. For example, imagine a waterfall, the sound of rushing water, and the scent of damp moss. The goal is to anchor this image in your brain to prevent other thoughts from coming to the forefront.

10. Herbal Sleep Aids

One of the most effective tips for falling asleep is using herbal sleep aids. Before reaching for sleeping pills, try sleep aids with natural ingredients. The dietary supplement SLEEP²Recover by Third of Life contains an innovative nutrient combination for sleep and has sleep-promoting properties. But medicinal herbs like valerian, hops, St. John's wort, or hemp leaves can also help you fall asleep. Learn more about natural sleep aids and medicinal herbs.

About Third of Life

Third of Life is backed by sleep experts with many years of experience who want to help you sleep better. In close collaboration with sleep researchers and based on studies from science and practice, we develop functional sleep products, from nightwear to pillows and duvets to mattress protectors, to improve the special third of our lives: sleep. In our magazine, we also provide helpful tips and recommendations for restful nights.

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