We all hated it as kids, and now we just can’t get enough: sleep! By now, everyone knows that sleep is well– important– to say the least. Not only does it do most of the legwork for repairing and re-energizing the body, but a good night’s sleep is crucial for better focus, concentration, a positive mindset, and being less likely to randomly snap at your partner. Oops, sorry… I think I’m just tired.
But why is enough never enough these days? Most of us aren’t getting in the snooze hours we should be, and all the sleep hacks in the world couldn’t possibly solve our sleepless nights… or could they? Unless you have a sleep disorder (which needs to be checked out by a doctor), making some minor sleep routine adjustments can make a world of difference in learning how to fall asleep. And lucky for you, we have 21 sleep hacks for you to choose from!
What is the Recommended Amount of Sleep?
Before we let you in on the best sleep tips for how to fall asleep fast, it’s important to know how much sleep you need. The American Academy of Sleep Medicine recommends a nightly snooze of at least 7 hours. Anything less than this is associated with adverse health effects such as weight gain, heart disease, diabetes, and depression.
21 Sleep Hacks So You Can Actually Relax
Running on little sleep is no joke. But it doesn’t have to last for long! As you’re going through these sleep hacks for how to fall asleep, remember you don’t have to try everything at once. In fact, we encourage you not to! Try one or two hacks that catch your eye, give them a go for a week or two, and then add on some more! Eventually, you’ll be a sleep master.
#1 Synching Your Circadian Rhythm
Just like the Earth, our bodies run on cycles, one of them being the circadian rhythm. This is the sleep-wake cycle, responsible for releasing hormones like melatonin and cortisol to either help you fall asleep or wake you up.
Read up here on how to sync your circadian rhythm.
#2 Before Bed FitOn Meditation
Meditation can be perfect for relaxing your mind for a peaceful sleep. If you’re prone to racing thoughts right as you hit the pillow, sign up for free and get access to FitOn’s before-bed meditations!
- Deepest Sleep Ever with DeAndre Sinette
- Sleep Yoga Nidra with DeAndre Sinette
- Goodnight Meditation with Amanda Gilbert
- Sleep Well with Amanda Gilbert
- Peace Out Bedtime with Amanda Gilbert
#3 Establishing an Evening Routine
If you spend most of the day stressed, it’s unlikely getting in bed will help you relax. So, rather than stress about how to fall asleep, be proactive in your bedtime approach! Start the evening with a calming evening routine. It can include things like a warm Epsom salt bath, listening to calming music, reading a book. Do it consistently to see results!
#4 Staying Away From Blue Light
Our phone might seem like a nice way to distract ourselves before bed, but the blue light is actually preventing melatonin from making its move. Instead of looking at screens before you take a snooze, maybe try reading a calming book or meditating.
#5 Before Bed FitOn Stretch
Stretching is great for releasing any tension you’ve built up during the day. If you’re wondering how to fall asleep fast, give these a go!
#6 Eating a Protein-rich Snack an Hour or Two Before Bed
Ugh– isn’t it the worst when you wake up hungry? Eat a protein-rich snack like a handful of nuts, chia pudding, or a hardboiled egg to prevent the midnight munchies!
Here are two protein-rich recipes to keep on hand when those late-night hunger pains hit (hint: they’re meal-prep friendly!)
Enjoy this protein-rich chia pudding a couple hours before bed to curb hunger, satisfy your sweet cravings, and keep your body nourished well into the night
- 3 tbsp chia seeds
- 1 cup oat milk
- 1 scoop protein powder
- ½ banana, mashed
- ½ tsp cinnamon
- 1 tsp vanilla extract
- 1 tbsp maple syrup
- 1 handful mixed berries
- slivered almonds, to serve
Step #1: Place the chia seeds in a bowl and cover with the oat milk. Add the protein powder, banana, cinnamon, vanilla, and pure maple syrup. Stir well.
Step #2: Place in the fridge overnight.
Step #3: Top with fresh berries and slivered almond before enjoying.
Rich in protein, low in sugar, and the perfect late-night sweet treat (that’s totally guilt-free)
- 1 cup almond flour
- 2 tbsp peanut butter
- 1 scoop protein powder
- ½ cup shredded coconut
- 2 tbsp honey
- 1 tsp vanilla extract
- 1 pinch sea salt
Step #1: Add all ingredients to a food processor and pulse until the mixture comes together.
Step #2: Chill in the fridge for 10 minutes and then roll into bite-sized rounds. Set in the freezer for 20 minutes before enjoying.
Step #3: Store leftovers in an airtight container in the fridge.
#7 Avoid Intense TV Before Bed
You know that scary TV show you love? That emotionally devastating movie that low-key leaves you sad for a week? Those aren’t great before bed screen options, as they’ll just amp up your stress hormones. Go for something that’s soothing or easy to watch without thought!
#8 Blackout Curtains
If you’re super sensitive to light, purchase and hang up blackout curtains so the morning sun doesn’t ruin your snooze.
#9 Make Your Bedroom a Spa
We often think to turn our bedrooms into little reflections of us with family pictures and our favorite things. But these things carry a lot of emotions with them, and you don’t need a feelings rollercoaster right as you hit the pillow. Rather, focus on turning your bedroom into a relaxing spa with calming colors, scents, and sounds.
#10 Listen to Calming Music Before Bed
Make an intention to wind down before bed — not wind yourself up! This can look like listening to calming music right before you get cozy under the covers.
#11 Try a White Noise Machine
While some people enjoy a silent snooze, others may find sleeping in silence unsettling! Learn how to fall asleep with the help of a soothing white noise machine — it can do wonders for easing your brain!
#12 Avoid Caffeine & Alcohol in The Evenings
Too much caffeine can keep you awake at the wrong times and alcohol can decrease the quality of your sleep.
Looking for a healthy nightcap? Try this FitOn PRO Moon Milk instead.
- 1 cup almond milk
- 1 tsp almond butter
- ½ tsp cinnamon
- 1 pinch nutmeg
- 1 tsp honey
Step #1: Start by heating the almond milk in a saucepan over medium heat.
Step #2: Once the milk is warm, add the remaining ingredients and whisk.
Step #3: Pour into a mug and serve with an extra sprinkle of cinnamon.
Step #4: Enjoy!
#13 Limit Nap Time
Naps are a huge part of sleep hacks — until they start messing with your body’s circadian rhythm! Long naps can confuse your hormones and even run the risk of causing more severe sleep deprivation! So try to limit naps to 30 minutes max for the best effects.
#14 Try a Cooling/Heating Mattress Pad
Some of us get too hot or cold — no matter how many fans or blankets we load up. Get comfy with a cooling/heating mattress pad.
#15 Use a Sleep Mask
If you don’t want to use blackout curtains, a sleep mask is a great alternative!
#16 Try Earplugs
For sensitive sleepers, the quietest of sounds can leave you wide awake. So, we’ve got a simple solution for how to fall asleep! Put in earplugs right as you get in bed to avoid any auditory irritation.
#17 Brain Dump Before Bed
Racing thoughts are real! Get out a pen and paper and brain dump all of your thoughts that come to mind.
#18 Drink a Calming Herbal Tea
How to fall asleep 101: avoid late-night caffeine! If you’re used to a caffeine fix, swap it out for a calming herbal tea. You still get something soothing to drink but without the added caffeine.
RELATED: 5 Gut-Boosting Cozy Drinks
#19 Start Turning Off Lights 2 Hours Before Bed
If you find yourself laying in bed wondering how to fall asleep, add this simple sleep hack to your evening routine. Slowly lowering the amount of light your brain soaks up can help trigger a melatonin response. Less light means night-time!
#20 Get At least 20 Minutes of Sunlight Per Day
Amping up your sunlight exposure can help get your circadian rhythm in gear! A short walk will do.
#21 Add Movement to Your Daily Routine
While there are many benefits to regular exercise, did you know improving sleep was one of them? That’s right, exercise may just be one of the best sleep hacks for how to fall asleep fast!
Research shows regular exercise had significant improvements in sleep latency for middle-aged adults with sleep problems. And, your daily exercise routine doesn’t need to be overly strenuous or time-consuming! Just 30 minutes of moderate exercise per day has been shown to improve the quality of sleep.
Enjoy the Best Sleep of Your Life
Sleep shouldn’t be a luxury. It’s a necessity! Use these sleep hacks to amp up your sleep quality. You deserve nothing but the best!