Some tips for falling asleep more quickly include allowing extra time to unwind before bed, listening to calm music while dozing off, maintaining a regular sleep schedule with a routine bedtime and waking time, and keeping the bedroom temperature between 60 and 68 degrees, advises Healthline. Daytime habits are also important. A person prone to insomnia should not take naps during the day and should attempt to exercise early in the morning.
Another helpful technique for falling asleep is to relax in a rocking chair prior to bed. Studies have shown that a rocking sensation improves the ability to fall asleep quickly and spend more time in the restorative sleep phase, states Healthline. Other studies show that regular aerobic exercise can improve sleep quality, mood and energy, as well as reducing daytime sleepiness. If anxiety or worrisome thoughts are responsible for the insomnia, a helpful trick can be counting down from 300 in multiples of three. This is difficult enough that it forces the mind to focus on the counting but not mentally stimulating enough to prevent dozing off.
While some people use alcohol to fall asleep, drinking before bed actually may disrupt a normal sleep cycle and cause waking during the night. A better option is cherry juice, which studies have shown to improve the ability to fall asleep quickly. This may be due to its high melatonin content, a hormone that helps regulate sleeping and waking, explains Healthline.