Ways to Fall Asleep Fast

Jen Thomas

Muscle Trainer, Pre & Post-Natal Exercise Expert, and Nutrition Coach

2 min read


“A good night’s sleep actually starts first thing in the morning,” says Jen Thomas, personal trainer, and nutrition coach. You know that 7-9 hours of uninterrupted sleep every night is essential. However, when you sleep is as important as how much you sleep. Research shows that the hours of sleep you get before midnight can have a great impact on your body. Here are other tips to hack your sleep.

Wake up at the same time every day

: You’ll feel better and less groggy if you wake up during a light sleep cycle. This is why a sleep tracker is a good idea—you can track when you are in a light sleep phase.

Let the light in

: If you can’t find a way to wake up during light sleep, let some natural light stream into your bedroom. Natural light raises morning cortisol that gets you going for the day.

Get moving right away

: Movement helps speed up the waking process. Simply put your alarm clock across the room so you have to stand up and walk to turn it off.

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Be careful of your caffeine intake after 2 p.m.

: Caffeine has a half-life of eight hours. This means it is in your blood eight hours after the last cup. It’s not only coffee, tea and energy drinks have caffeine in them as well.

Be careful of your evening alcohol consumption

: Alcohol can make it difficult to fall asleep and have restful sleep.


Indulge in relaxing activities like taking a warm shower, listening to soft music and dimming the lights.


Exercise regularly

: It can help you sleep deeply at night and stabilise your hormones.

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Eat a small to medium-sized dinner

: A large dinner will sit in your stomach causing indigestion. Consider having complex carbs before bed as these foods make you drowsy.

Limit your fluid intake

: Skim on the liquids to cut down on bathroom visits at night.

Power down with a soothing bedtime routine

: Indulge in relaxing activities like taking a warm shower, listening to soft music and dimming the lights. Fading light triggers melatonin, a hormone associated with sleep. This is why it’s a good idea to power down all electronics and lights 30-minutes before you intend to fall asleep.