How To Fall Asleep Fast - Sleep Doctor Tips!

It is frustrating to lie in bed unable to fall asleep. And while it would be nice if we could fall asleep once our head hits the pillow, the reality is that everyone takes a different amount of time to fall asleep. There is no "right amount of time" that it should take someone to fall asleep.
But according to sleep expert, Dr. Michael Breus, there are some practical, easy-to-do tips that you can do TONIGHT to help you fall asleep faster and boost your overall sleep quality.
📺 For some tips on how to fall back asleep in the middle of the night, watch this! • How to fall back aslee...
🧑🏻‍💻 Did you know your chronotype has a major effect on your sleep and overall productivity? Take our quiz to discovery your chronotype and, most importantly, how to get the most out of it: sleepdoctor.com
0:00 How Can I Fall Asleep Fast Every Night
0:26 How Long SHOULD It Take to Fall Asleep?
1:58 Pay Attention To Your Chronotype
2:44 Lower Your Thermostat
3:14 Take a Warm Shower
3:50 Exercise Earlier in the Day
4:21 Avoid Electronics Before Bed
5:01 Consistent Bed and Wake Times
5:40 The Power Down Hour
😴 Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public.
#sleepbetter #sleeptips #fallasleep

[@sarab3749]

My trick for falling asleep fast: I make it a "mind game" that I look forward to. I close my eyes and start *slowly* going through a list of something fun. For example: If I had to live in a different state for each month of the coming year, where would I choose? So, I slowly think January - Florida, February - Hawaii, etc. I can usually make it to like April! The next night I might do which country would I live in each month? I've also done, questions like if I had to eat at a different local restaurant every day for a month where would I choose? Then I slowly come up with 30 different local places. Or lately I've been doing: If I won the lottery but had to spend the money without people being able to tell, what would I buy? I go through in my mind things that I would get - upgrade to a new car, fix up our pool, get manicures 2x/week. It's just an easy way to stop my mind from listing out my to do list or worrying about work deadlines/meetings and I get to kind of "daydream" before I go to sleep!

[@vwood2]

👌 I give myself pleasant mental exercises like those too, and I find it really works.

[@janakaidh4383]

Thanks lot 🙏🙏🙏

[@epicon6]

If i’m on a regular rythm i fall asleep withing like 30 seconds every day. Could be even less because when i close my eyes i don’t even register being there with my eyes closed for almost any time

[@TheSleepDoctor]

Thats Awesome

[@SilverBrumbyMommy]

Showers actually energize me so I take mine in the morning.

[@isoldelippens6670]

I can’t fall asleep sometimes for 7 hours…sometimes I am up for 36 hours straight and can’t sleep. I can’t stand being cold. I have to sleep with a hat and socks on. I never nap either. I try the sleep music.

[@jillwklausen]

I just finished an 8-week insomnia program run by Dr. Joshua Cho, who is the director of the UCLA Insomnia Clinic, and it completely cured my chronic insomnia. He holds the program over Zoom, so you may be able to attend regardless of your location. Ask your doctor if you can get a referral. Medical insurance should cover it. Wishing you well.

[@isoldelippens6670]

@@jillwklausen Thank you. I will look into this. I really need help. I have tried so many things. I hate not getting at least some sleep.

[@lyndathompson6315]

⁠​⁠​⁠@@isoldelippens6670hi, I read your post about having chronic insomnia and I too, have chronic insomnia. It’s horrible and I have tried so many different medications/supplements (not a sleep pill prescription) and I still can’t find relief. May I ask you what do you take or help you a little bit to get some sleep? I am struggling, so bad and I too subscribed to the sleep doctor here and saw your post here. Any tips/help any supplements that have helped you even a little bit. Thank you so much in advance. 🙏🏻

[@TheSleepDoctor]

You should consider seeing a sleep specialist!

[@lyndathompson6315]

@@isoldelippens6670did any supplements help you? TIA

[@GinaK687]

Thanks for the tips Dr. B! I follow many of these! But also, I’m a mom to 2 young kids and haven’t felt ‘rested’ for years lol 🥲 I think much of the time, us adults, (especially us adults with small kids), feel mentally depleted much of the time; (which then affects how rested we feel in the mornings regardless of sleep quantity/quality). It’s like I’m already tired for the day, the second I wake up most days 😞 And I don’t think I’ve talked to one adult who isn’t tired *most* of the time.lol Such is adult-life I guess! 🥲🥱

[@mellyb3131]

My supervisor have me doing mostly nite shift and it's taking a mental toll on me.

[@loreleidenton7000]

❤

[@Blinkers2007GameDev]

Thank yoU!!

[@TheSleepDoctor]

You're welcome!

[@Blinkers2007GameDev]

Im 16 and I used to have insomia. You solved it! I now always sleep well. I wake up around 6-6:30 and I sleep 7-8 hours every night. I feel good !@@TheSleepDoctor

[@monaperera7360]

I have tried everything , almost everything that the Dr s have recommended. Nothing works. If I do asleep which is rare when I have a flu. Otherwise ah ah. 10 yrs of sleep apnea and counting. 😢

[@debbiechadwick861]

Hey Doc. I'm pretty good at sleeping with my Zolpidem. But for some reason my Dr won't give me a refill so I'm gonna be forced into cold turkey. Any advice?

[@LivHard]

@debbiechadwick861 I empathize. I’ve had difficulty falling asleep for years. My doctor reluctantly renewed my Zolpidem prescription after I dozed momentarily @ 60 mph on the drive to work. Cold turkey was difficult for me. Best wishes.

[@planetguantanamo]

Melatonin or CBD oil. Get off meds🙄

[@TheSleepDoctor]

You should speak with your doctor and try to understand what are some potential better alternatives. In many clinics they move to Trazodone.

[@debbiechadwick861]

@@TheSleepDoctor Thanks. But Trazadone has been suppliment to my Zolpidem. Trazadone by itself doesn't help me sleep. It's going to be a serious detox process. Feels like I mag never sleep again. Sigh...

[@badgadfaddadaad]

I do shift work so im screwed

[@TheSleepDoctor]

Its a very tough life.

[@casperr8644]

Stay up really late!!! 🤣

[@Dreamer30190]

Why frozen water by hips?

[@phunkymind23]

to lower your body temperature.

[@stilllearning777]

More mind game than actual chill on, air condotioner works 2x white noise and cool room. Just getting off of benzos after 12 years of taking them to sleep at night. With the world going crazy, its no wonder people can't sleep ! We are living in critical times, read your bible, satan is behind this crazy world. Don't watch all the bad news, you can't do anything about it anyways. The creator has it all under control, yes he is still up there watching over his creations, his son didn't die for nothing ! He does have some great tips though.

[@DannyBoy443]

The irony is that this was posted 8 hours ago 😂. I really hope that joke landed.

[@humbertoventura1344]

this does not work. Thanks.