How to Fall Asleep More Easily at Bedtime

CLEVELAND - Struggling to fall asleep at night once your head hits the pillow?

Your evening routine may be to blame.

“A big problem with preparing yourself for bed and sleepiness is that people go, go, go, go, go and then expect sleep and wake to be like a light switch. But there has to be a gradual rest period before bedtime so that you get in the mindset and the physical space for sleep to come and visit you,” explained Alicia Roth, PhD, a sleep psychologist for Cleveland Clinic.

To fall asleep more easily, Dr. Roth recommends creating a relaxing bedtime routine.

Whether it’s reading a book or taking a warm bath, she said enjoying some stress-free activities about an hour before bed can make a big difference.

Along with keeping your stress in check, you want to avoid caffeine, heavy meals and alcohol before you hit the hay.

You also don’t want to make naps a habit, since most of your sleep should happen at night.

Above all, Dr. Roth said taking note of how sleepy you feel before getting into bed is key.

“You should only be getting into bed when you already feel sleepy and feel confident about sleep. If you try to get into bed to get sleepy, you will likely struggle and have difficulty falling asleep,” Dr. Roth said. 

If you don’t doze off in about 30 minutes, Dr. Roth recommends getting out of bed and doing something relaxing until you feel sleepy.

And if falling asleep is a regular struggle, she said it may be time to talk with a doctor to see if you have an underlying sleep disorder.