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Reviewed by

Dr. Mainak Malhotra

HOD & Consultant – Internal Medicine

Manipal Hospitals, Mukundapur

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Sleep Hacks: How to Fall Asleep Faster and Stay Asleep Longer

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Waking up feeling tired, tossing and turning at night, and staring at the ceiling have become all too common in today’s fast-paced world. With longer working hours and ever-changing lifestyles, quality sleep has taken a backseat, leaving many exhausted and unfocused. According to a study, 64% of India’s urban population wakes up before 7 AM—the highest in the world—while about 61% sleep for less than 7 hours a day. India is experiencing one of the biggest sleep crises, as noted by William C. Dement, the father of sleep medicine.

Sleep deprivation is also common in old age, as changes in the circadian rhythm make it harder to fall asleep and stay asleep through the night. But no matter your sleep struggles, this blog will explore tips for good sleep to help you sleep better and wake up refreshed.

Synopsis

Why is Sleep Important?
7 Tips to Sleep Better and Fall Asleep Faster
Conclusion

Why is Sleep Important?

Good sleep equals good health, as it is essential for physical, emotional, and mental well-being. There are various health benefits of good sleep, including:

Better immune system
Improved heart health and metabolism
Reduced stress and better mood
Weight management
Reduced risk of chronic conditions such as stroke, type 2 diabetes, heart disease, and high blood pressure
Better performance at work and in completing daily activities
Improved memory and attention

Although the recommended sleep duration varies with age, most adults need 7-8 hours of sleep per 24-hour period for optimal health. However, factors such as work stress, modern lifestyles, long working hours, family responsibilities, and medical conditions like sleep apnoea and insomnia can make it difficult to achieve quality sleep.

Quality sleep isn’t just about the number of hours you sleep—it’s about how well you sleep. Uninterrupted, restorative sleep is key to feeling refreshed and energised.

7 Tips to Sleep Better and Fall Asleep Faster

How to sleep faster

If you are having trouble falling asleep or experiencing problems sleeping, here are some simple tips for good sleep.

Stick to a Sleep Routine: Setting a regular sleep schedule is crucial as it helps improve sleep quality, also known as sleep hygiene. Go to bed, fall asleep, and wake up at the same time every day, including the weekends. This ideal sleep schedule will reinforce your sleep-wake cycle (circadian rhythm), and once it's set, it will get easier to fall asleep.
Exercise and Meditation: Doing regular physical activity during the day, like going on brisk walks, light exercises, or just spending some time outside in sunlight, boosts natural sleep hormones and stabilises circadian rhythms, helping you sleep better. In addition, sleep meditation or performing meditation in the evening or morning can help.
Create a Perfect Sleep Environment: A calm, cool, and dark room can help you fall asleep faster and improve sleep quality. Set up your space to suit your needs by using blackout curtains to block unwanted light and maintain a comfortable room temperature. Engaging in calming activities like reading, listening to soft music, or taking a warm bath can also promote better sleep. Additionally, avoiding electronic devices such as mobile phones, computers, TVs, or tablets at least an hour before bed is a proven way to improve sleep quality.
Reduce Stress and Manage Worries: Stress, worry, and anxiety are the major causes of sleep deprivation. Try to resolve your worries before going to bed by talking to someone you trust or noting down your concerns. For stress and anxiety management, try meditation exercises, be organised, and set your priorities in life to stay stress-free.
Avoid Long Daytime Naps: Taking long daytime naps can make it harder to fall asleep. Limit the daytime naps to not more than one hour or avoid taking naps late in the evening. Furthermore, never force sleep, be it daytime naps or sleeping at night. In case you are experiencing problems sleeping, do something relaxing and go to bed when you feel sleepy.
Eating a Good Diet: Having a good diet can help you get better sleep by relaxing your body. Whereas eating large meals or staying hungry before bedtime can do the opposite. In addition, avoid caffeine, nicotine, or alcohol, especially 1-2 hours before bedtime, as they are stimulants and interfere with sleep quality.
Take Expert’s Help: Throat pain, snoring, frequent urges to urinate at night, or a burning sensation in the stomach are common sleep disturbances. If these symptoms make it difficult to stay asleep, it’s important to consult a doctor for proper evaluation and treatment, as they could indicate an underlying medical condition that requires attention. Even if no medical issue is found, a doctor can provide guidance or prescribe a sleep aid or sleep supplement to help you improve your sleep.

Conclusion

Almost everyone has experienced a sleepless night at some point. However, these simple and effective tips to sleep faster can improve your sleep quality. If these strategies don’t work and your sleep troubles start affecting your work or daily life, it’s important to seek expert help. Since different solutions work for different people, and underlying medical conditions could be a factor, addressing them is crucial. Consult an expert doctor at Manipal Hospitals, Mukundapur, because everyone deserves better sleep.

FAQ's

What are the signs of poor sleep quality?

Trouble falling asleep
Feeling sleepy or tired during the day, even after sleeping enough at night
Waking up frequently at night and struggling to fall asleep again
Difficulty concentrating or irritable behaviour
Reduced energy levels
Mood changes

How much sleep is considered good?

Sleep requirements vary across different age groups. The recommended sleep duration is:

Infants (0-1 year): 12-16 hours
Preschoolers (3-5 years): 10-13 hours
School-age children (6-12 years): 9-12 hours
Teenagers (13-17 years): 8-10 hours
Adults (18-64 years): 7-9 hours
Older adults (65+ years): 7-8 hours

What are the various sleep disorders?

Various sleep disorders can disrupt your sleeping patterns. These include sleep apnoea, restless leg syndrome, insomnia, circadian rhythm disorders, narcolepsy, and parasomnias.