Tips on Going to Sleep Faster

Insomnia can affect every area of daily life, from general physical feelings of well-being to concentration, moods and work performance. The National Institutes of Health reports that while adults may vary in the amount of sleep they need each night, most adults require seven to eight hours of uninterrupted sleep to function properly. A lack of adequate sleep can lead to obesity, diabetes, infections and cardiovascular disease. There are steps you can take to get to sleep faster so that you can take advantage of the time allocated to restful sleep.

Timing

By going to bed around the same time every night, the body adapts to the schedule and expects to sleep at that time, report Mayo Clinic doctors. A regular schedule, seven nights a week, can help with the body's sleep/wake cycle. People who have trouble falling asleep at night should avoid daytime naps, as the rest can interrupt the cycle and the body's need for sleep. If a nap is needed, it should be no longer than 30 minutes, preferably in mid-afternoon. While the body's clock can be interrupted by night working hours, it can be tricked into thinking it is nighttime by covering the windows and making the room as dark as possible.

Comfort

The conditions of the room and the bed can provide the comfort needed to get to sleep faster. The temperature and humidity levels should be adjusted so that the person does not feel too hot or cold. Noise should be mitigated so that interruptions are prevented. Often a white noise machine, fan or radio at low volume can help to stifle external noises that cannot be prevented. Everyone has different preferences for mattress and pillow comfort. While a firm mattress may be needed for back support, you may not be able to get comfortable if the surface is too hard. Spend at least 15 to 30 minutes trying out a new mattress before purchasing it to make sure it is sufficiently comfortable and supportive. People who share a bed should make sure there is room enough for two without bumping into each other.

Preparation

Proper preparation for bed can help sleepers fall asleep quickly. Winding down and resting for a period of time every night signals the body that it's time to stop. Activities that can help with relaxation before sleeping may include taking a hot bath or reading, listening to soothing tunes or sitting in a room with lowered lighting. Caffeine, nicotine and alcohol are stimulants and should be avoided before bedtime to prevent sleeplessness and restlessness. Heartburn can prevent sleeping when meals are eaten less than two hours before bed, and heavy amounts of liquids can interrupt the beginnings of a sleep routine with trips to the bathroom.