Can’t Fall Asleep? 7 Science-Backed Tricks That Actually Work

Last week, after bingeing a new true crime podcast, I lay in bed looking at the ceiling for what felt like hours. Sound familiar? I’ve been there, tossing and turning, while all I wanted was a solid night of sleep. I would think, “If I don’t fall asleep soon, tomorrow’s going to be a disaster.” But here’s what I’ve learned about how to fall asleep faster—some surprisingly simple strategies you can start using tonight.

Sleep isn’t just a luxury; it’s essential for our bodies to function properly. However, as someone who went from a corporate marketing job to a health coach, I know how hectic life can get. We juggle family, work, and personal health goals, often leading to sleepless nights. But don’t worry! By the end of this post, I’ll share seven tricks that can help you fall asleep more quickly—and one of them might surprise you.

Why Can’t You Fall Asleep?

The reasons behind sleeplessness can range from anxiety to a disrupted circadian rhythm, which is your body’s internal 24-hour clock that regulates sleep-wake cycles. A 2019 study published in the Journal of Clinical Endocrinology found that irregular sleep schedules can increase the risk of poor sleep quality. Honestly, I totally get it. I’ve had nights where my mind raced with thoughts about my daughters, Lily and Mia, and a to-do list three pages long.

Recognizing what’s keeping you awake is the first step toward finding the right strategy. Is your mind busy? Are you physically uncomfortable? Identifying your sleep challenges can help guide you to these effective solutions.

Trick #1: Create a Sleep-Inducing Environment

Your bedroom should be a sanctuary for sleep. Aim for a cool, dark, and quiet environment. I like to keep the temperature around 65°F (18°C) since a cooler room helps facilitate sleep. Investing in blackout curtains can do wonders, especially in the summer when the sun rises early.

Additionally, consider using a white noise machine or earplugs if your house, or the streets of Portland, can get noisy at night. You could even download a white noise app to your phone! When I finally silenced the outside hustle and bustle, I couldn’t believe how much easier it was to drift off.

Trick #2: Establish a Pre-Sleep Routine

Having a pre-sleep routine can signal your body that it’s time to wind down. Aim for 30-60 minutes of relaxation before bed. This could involve light stretching, reading a (preferably not-too-exciting) book from my never-ending pile, or sipping on a cup of herbal tea.

On Sundays, when I meal prep for the week, I try to reserve Sunday evenings for winding down. A simple routine I’ve found effective includes sipping an oat milk latte while skimming through my unread books. It’s a sweet time to recharge—almost like a mini-vacation before the week begins!

Trick #3: Limit Screen Time

This one might be tough, given how easy it is to scroll through Instagram or watch that last episode of a Bravo reality show. But the blue light emitted from screens can interfere with melatonin production, the hormone that signals your body to sleep. A study from Sleep Health in 2021 showed that participants who limited screen time before bed fell asleep faster.

Try setting a screen curfew for yourself—maybe an hour or so before bedtime, and consider switching to a good old-fashioned book or listening to a podcast instead. I personally love true crime podcasts, but now I make sure to listen a couple of hours before bed, not right at bedtime.

Trick #4: Try Cognitive Behavioral Therapy for Insomnia (CBT-I)

If sleeplessness is a chronic issue, consider Cognitive Behavioral Therapy for Insomnia (CBT-I). This evidence-based treatment helps change thoughts and behaviors that contribute to sleep issues. A 2016 meta-analysis in the American Journal of Psychiatry found CBT-I more effective than sleep medications in treating chronic insomnia.

I know what you’re thinking: therapy? But you don’t need to make it complicated. Just a few sessions with a trained professional can turn things around. I’ve worked with dozens of women who’ve found significant improvements with CBT-I.

Trick #5: Watch What You Eat and Drink

Whether it’s an unholy amount of caffeine or that post-dinner dessert, food and drink choices can have a huge impact on sleep. Try to avoid caffeine in the hours leading up to bedtime, as it can stay in your system for several hours. Additionally, heavy meals or spicy foods eaten too close to bedtime can disrupt your sleep.

When it comes to evening snacks, choose something light and sleep-friendly—like a small serving of yogurt or a banana. I’ve learned this the hard way after enjoying spicy tacos only to find myself awake and uncomfortable later that night.

Trick #6: Get Moving During the Day

Regular physical activity can help promote better sleep, and it doesn’t have to be intense. Just 30 minutes a day can make a difference. A 2015 study published in Journal of Clincial Psychiatry found that participants who engaged in regular moderate exercise reported more restful nights.

Now, I enjoy morning walks with Biscuit, our rescue dog. It’s a peaceful time that not only gets my blood pumping but also helps clear my mind. Find an activity you love, whether it’s yoga, dancing, or even a stroll around your neighborhood. Your body—and your sleep—will thank you.

Trick #7: Mind Your Mindset

Worrying about not falling asleep can actually lead to more sleeplessness—a cruel twist. I’ve been there, counting sheep at 3 a.m. and stressing about how tired I’ll be in the morning. The key is to adopt a more relaxed mindset towards sleep. If you don’t fall asleep right away, remind yourself that resting in bed is still beneficial.

Try practicing mindfulness or meditation techniques to calm your racing thoughts. There are great apps available to help guide you through these practices. I personally love using guided meditations before bed, and they’ve made a world of difference for my sleep quality.

Putting It All Together

So, there you have it—you can improve your chances of falling asleep faster by creating a cozy environment, establishing a winding-down routine, and mindful eating, amongst other strategies. Remember, sleep is essential for your overall well-being, and you deserve to rest well.

You don’t have to get it perfect—you just have to start implementing these simple tricks tonight! And who knows? That bedtime scroll could become a thing of the past.