Top 10 Simple Tips That Help You Fall Asleep Quickly

Good sleep is incredibly important. It helps you feel good and makes your body and brain function properly. Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night. Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions.

Here are 10 simple ways to fall asleep as fast as possible.

1. Lower the temperature

Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up. If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–67°F (15.6–19.4°C) could help.

Individual preferences will vary, so find the temperature that works best for you. Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can send a signal to your brain to go to sleep. One literature review found that taking a hot bath or shower before bed could improve certain sleep parameters, such as sleep efficiency and sleep quality.

Sleep efficiency refers to the amount of time you spend asleep in bed as opposed to lying awake. People who took baths or showers measuring between 104°F–108.5°F (40.0°C–42.5°C) 1 to 2 hours before bedtime experienced positive results.

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