How to Fall Asleep Faster: A 10 Step Night Routine
Lying awake at midnight, mind racing, is exhausting in itself. The good news is that falling asleep is partly a habit and partly a signal. If you send the right signals at the right time, your body can follow.
This routine has ten steps. You do not need to do all of them at once. Start with three and add the rest over two weeks.
The 10 step night routine
1. Fix your wake up time
Everything starts here. A steady wake time sets your body clock, which makes bedtime sleepiness predictable. Keep it within an hour, seven days a week.
2. Get daylight in the morning
Ten to twenty minutes outside after waking helps your body know when it is day, which helps it know when it is night.
3. Cut off caffeine
Most men sleep better with the last caffeine before 2 pm. Caffeine lingers for hours.
4. Move your body during the day
A walk and a strength session or two each week help sleep depth. Try not to train hard right before bed.
5. Finish dinner early
Eat two to three hours before bed if you can. A big meal late can make sleep lighter and cause reflux.
6. Limit alcohol
Alcohol may help you fall asleep, but it breaks up sleep later. Skip it on most nights.
7. Dim the lights an hour before bed
Switch off bright overhead lights and use lamps. Dim light helps your body prepare for sleep.
8. Put screens away
Phone and laptop use keep your brain alert, even if the light itself is only part of the problem. Stop screens 30 to 45 minutes before bed and charge your phone outside the bedroom.
9. Do a 10 minute wind down
Take a warm shower, stretch, read a few pages or do box breathing. Pick two or three things and repeat them nightly.
10. Make the room cool, dark and quiet
A bedroom around 17 to 19 degrees Celsius works well for many people. Use blackout curtains or an eye mask, and earplugs if needed.
A sample evening
| Time | Action |
|---|---|
| 18:30 | Dinner, finished 3 hours before bed |
| 20:30 | Walk, phone at home |
| 21:30 | Lights low, screens away |
| 22:00 | Shower, stretch, book |
| 22:30 | Lights out |
What to do if you cannot fall asleep
- Do not watch the clock. Turn it away.
- If you are awake after about 20 minutes, get up, sit in dim light and do something calm until you feel sleepy.
- Write down what is on your mind so you can let it go until tomorrow.
- Use slow breathing: in for four, out for six.
Avoid using your bed for work, scrolling or watching series. You want your brain to link bed with sleep.
If trouble sleeping lasts more than a few weeks, or you snore loudly, gasp or feel very tired during the day, talk to a doctor. Do not rely on sleep pills as a long term fix.
Frequently asked questions
How long should it take to fall asleep?
Around 10 to 30 minutes is normal. Falling asleep in under five minutes can be a sign you are sleep deprived.
Does magnesium help me sleep?
Research is limited and mostly low quality. Some people feel calmer, but it is not a fix for poor habits. See Supplements for Energy.
Is it bad to use my phone in bed?
It tends to delay sleep and keep you alert. Read more in Phone in Bed.
