8 ways to fall asleep faster that actually work
Grab some fuzzy socks and adjust the thermostat—things are about to get pretty cozy.
Jan, 2026
1 of 9
Slide 1
Ever notice how things just seem easier after a full night's rest? There's a reason why people say to "sleep on it" when you're trying to find inspiration or come up with solutions: Studies suggest sleep improves your ability to store information and learn new tasks.
Most adults should get seven to nine hours per night, but many fall short. And it can affect more than your ability to think clearly—a chronic lack of sleep raises your odds of obesity, diabetes, and heart disease. Read on to learn how to get more of that precious slumber!
Written byRose Hayes, MA, RN.
Medically reviewed byMark Arredondo, MD.
Sources: NIH: National Heart + 16
- NIH: National Heart, Lung, and Blood Institute. Your Guide to Healthy Sleep (pdf). Revised August 2011.
- Sleep Foundation. How Much Sleep Do We Really Need? Updated August 29, 2022.
- Watson NF, Badr S, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine. 2015; 11(6).
- Centers for Disease Control and Prevention. How Much Sleep Do I Need? Last reviewed March 2, 2017.
- Sleep Foundation. The Bedroom Environment. Updated June 17, 2022.
- Sleep Foundation. How Smell Affects Your Sleep. Updated April 18, 2022.
- Sayorwan W, Siripornpanich V, et al. The effects of lavender oil inhalation on emotional states, autonomic nervous system, and brain electrical activity. J Med Assoc Thai. 2012 Apr;95(4):598-606.
- Sleep Foundation. Technology in the Bedroom. Updated April 18, 2022.
- Sleep Foundation. PMS and Insomnia. Updated March 11, 2022.
- Baker FC & Driver HS. Circadian rhythms, sleep, and the menstrual cycle. Sleep Medicine. September 2007; 8(6), pages 613-622
- Moline ML, Broch L, et al. Sleep in women across the life cycle from adulthood through menopause. Sleep Medicine Reviews. April 2003; 7(2), pages 155-177.
- Royal College of Obstetricians & Gynaecologists (UK). Managing premenstrual syndrome (PMS) patient information leaflet. Accessed September 29, 2022.
- National Sleep Foundation. Bedroom Poll: Summary of Findings. 2011.
- Okano K, Kaczmarzyk JR, et al. Sleep quality, duration, and consistency are associated with better academic performance in college students. Npj Science of Learning. 2019. Article 16.
- Zeek ML, Savoie MJ, et al. Sleep Duration and Academic Performance Among Student Pharmacists. Am J Pharm Educ. 2015 Jun 25;79(5):63.
- Cleveland Clinic. Is Eating Before Bed Bad for You? March 23, 2022.
- Centers for Disease Control and Prevention. Tips From Former Smokers: 7 Common Withdrawal Symptoms. Last reviewed September 12, 2022.
Recommended for you
How can I be more consistent?