How can I get to sleep easily?

20 ways to fall asleep naturally

Many people living with insomnia can lie in bed wondering how to fall asleep. When this happens, they can try using the tips below. Some are long-term lifestyle changes, while others are short-term solutions to try at the moment.

1. Create a consistent sleeping pattern

Going to bed at different times every night is a common habit for many people. However, these irregular sleeping patterns could interfere with sleep because they interrupt the body’s circadian rhythm.

The circadian rhythm is a selection of behavioral, physical, and mental changes that follow a 24-hour cycle. A primary function of the circadian rhythm is to determine whether the body is ready for sleep or not.

This is heavily influenced by a biological clock that releases hormones to induce sleep or wakefulness. Going to bed at the same time every night helps the body clock predict when to induce sleep.

2. Keep the lights off

Cues such as light also influence the circadian rhythm, which helps the brain and body judge when it is nighttime. Keeping the room as dark as possible when going to bed might help bring on sleep.

3. Avoid napping during the day

Taking naps during the daytime, particularly frequent naps or napping close to bedtime, can also disrupt the circadian rhythm.

After a poor night’s sleep, it is tempting to take a long nap. However, try to avoid this, as it can adversely affect a healthful sleep cycle. If a person still wishes to have a nap, it is advisable to do it in the early afternoon and avoid napping for too long.

4. Get some exercise during the day

Physical exercise has a positive impact on sleep and may help improve its quality or duration.

A 2021 study found that exercising for 60 minutes 4 to 5 times a week for a period of 8 to 12 weeks can significantly improve primary insomnia, which is the difficulty in falling or staying asleep.

However, it may be a good idea not to exercise too close to a person’s bedtime, as that may actually disrupt sleep. When taking on an exercise routine, it can be difficult to know where to start.

5. Avoid using your cell phone

The idea that using a mobile device, especially before bed, might be detrimental to sleep is not new.

A 2021 study found that using a mobile screen for more than 8 hours a day or for at least 30 minutes before going to bed can negatively affect sleep. Keeping the mobile device near the pillow while sleeping had a similar association with worse sleep quality.

Like this study, much of the current research has been based on students and young people, so it is unclear whether or not these findings extend to other age groups.

Studies also tend to focus on problem phone use. People who do not use their mobile devices in this way may not be as susceptible to sleep disturbances.

More research is necessary for this area to understand the extent to which phone use can impact sleep.

6. Read a book

Reading books can be relaxing and may help prevent anxious taught patterns that could interfere with a person’s sleep.

A 2021 randomized trial study examining the impact of bedtime reading on sleep showed that sleep improved for 8 to 22% more people in the intervention group that read before bed compared to the control group that did not.

However, while reading before bed can be relaxing, it may be best to avoid actually reading in bed. A person with insomnia who wakes up in the middle of the night should read in a different room using a dimly lit light.

It is also a good idea to avoid books that might elicit strong emotional responses, which could prevent a person from relaxing sufficiently to fall asleep.

7. Avoid caffeine

Caffeine is a stimulant. It stimulates wakefulness and can disrupt sleep patterns. It takes about 3 to 5 hours for the effects of caffeine to wear off. Therefore, it is best to avoid caffeine for at least 4 hours before going to bed.

For some people, consuming caffeine at any time of the day could negatively impact sleep quality. For these people, it may be best to avoid caffeine altogether.

8. Try meditation or mindfulness

Meditation and mindfulness can help reduce anxiety, which can often disrupt sleep. Using these techniques can help calm an anxious mind, distracting the person from busy thoughts and allowing them to fall asleep more easily.

A 2019 systematic review and meta-analysis suggests that mindfulness meditation may be effective in treating some aspects of sleep disturbance. However, the review also notes that more research is necessary.

9. Do not wake yourself up

As part of healthy sleep hygiene, it is important for people to allow time before sleep to allow them to wind down.

When a person relaxes before bed, they will usually feel sleepy. A person who is having a hard time falling asleep may actually want to avoid doing things like brushing teeth, removing make-up, washing their face, or entering a brightly lit bathroom right before they get in bed.

It is better to do these activities at least half an hour before bedtime and then take some time to relax in a dimly lit, non-stimulating space before heading to bed. This way, a person does not disrupt their natural pre-bed sleepiness.

10. Change your eating habits

Another part of sleep hygiene involves how certain activities, such as eating, can impact sleep.

Specifically, certain foods might prevent a person from getting quality sleep. For example, although the evidence on this is mixed, some research indicates that eating refined carbohydrates could interfere with sleep quality or trigger insomnia.

Additional research shows that avoiding processed foods and eating a healthy diet comprised of low glycemic index (GI) foods can have a positive influence on the ability to fall and stay asleep. Good foods to eat include whole grains, nuts, low and nonfat dairy, fruit, and vegetables.

However, no matter what a person eats, digesting a meal can take at least 2 to 3 hours. Lying down during this period can cause discomfort or feelings of nausea and slow the digestive process in some people.

It is best to allow the body enough time to digest a meal before lying down. The exact time this takes will vary from person to person.

11. Get the room temperature right

Being too hot or too cold can have a significant impact on a person’s ability to sleep.

The temperature at which people feel the most comfortable varies, so it is important to experiment with different temperatures.

However, the National Sleep Foundation recommends a bedroom temperature of 60 to 67°F (16 to 19ºC) to promote sleep.

12. Try aromatherapy

People have long used aromatherapy to induce relaxation and sleep.

Lavender oil is a popular choice for helping with sleep. However, the evidence for this is mixed, and the benefit may depend on how the oil is administered, such as topically or by inhalation.

13. Find a comfortable position

A comfortable sleeping position is essential for sleep. Frequently changing positions can be distracting, but finding the right spot can make a big difference to the onset of sleep.

Most people find that sleeping on their side is the best position for a good night’s sleep.

14. Listen to music

Although this may not work for everyone, some people benefit from listening to relaxing music before going to bed.

In a 2019 study, subjects who listened to music before bed reported sleeping better than those who did not.

However, a person’s response to music will depend on their personal preferences. Sometimes, music can be too stimulating and induce anxiety and sleeplessness.

15. Try breathing exercises

Breathing exercises are a very popular relaxation technique. Practicing deep breathing or doing specific patterns of breathing can help people de-stress and take their minds off anxious thoughts. This can be a powerful tool for getting to sleep.

A common option is 4-7-8 breathing. This involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This type of deep, rhythmic breathing is relaxing and can promote sleep.

16. Take a hot bath or shower

Taking a bath or shower can be relaxing and help prepare the body for sleep. It can also help improve temperature regulation before bed.

Doing this 1 to 2 hours before bed for at least 10 minutes may be particularly beneficial, according to research.

17. Take melatonin

Melatonin is known as “the sleep hormone.” The body produces it to induce drowsiness and sleep in line with the body clock.

People can also take it as a supplement to increase the chance of falling asleep.

18. Use a comfortable bed

The National Sleep Foundation recommends that people sleep on comfortable and supportive mattresses and pillows to get a good night’s sleep.

Investing in a comfortable mattress could have a positive impact on sleep quality.

19. Avoid noisy environments, if possible

Noise can be distracting and can result in sleeping disturbances. For example, a 2018 study highlights that environmental noises, such as traffic noise, can impact sleep quality, cause problems falling asleep, and lead to awakenings during the night.

20. Avoid excessive alcohol consumption

Many people may believe that consuming alcohol can facilitate sleep. However, a 2025 systematic review and meta-analysis notes that drinking large amounts of alcohol before bed can have an adverse impact on sleep.

The review notes that excessive alcohol consumption is not a suitable sleep aid, and is likely to increase sleep disruption.

Summary

Getting to sleep naturally is the best way to ensure that the mind and body get the rest they need.

Trying the methods above can increase the chance of falling asleep without needing to use any sleep aids.