Sleeping well

How to Fall Asleep Quickly & Naturally

Max. D Gray
By Max. D Gray. Updated: March 22, 2022
How to Fall Asleep Quickly & Naturally

Sleeping well is essential to good health and the optimal functioning of our body, but often the issue is not in the way we sleep but difficulty trying to fall asleep. The time of counting sheep is long gone, so let OneHowTo share some tips with you so that you know how to fall asleep easily and so have a better rest.

You may also be interested in: Which are the Best Teas to Help You Fall Asleep

Steps to follow:


You need to prepare yourself for sleep, as you would any other daily activity. Create an environment that promotes sleep by avoiding stimulating activities like sitting at the computer or watching the news just before going to bed. Give your room adequate lighting, a temperature which is pleasant for you and choose pajamas which make you feel so comfortable that resting becomes nearly inevitable. When bedtime arrives everything should be done in support of this activity.


Set your bed time and do not procrastinate unless there is a very important event that deserves this. Our internal clock works with schedules and habits: a time to wake, for meals and even for bed. You will notice that with just a little time your brain will get used to a regular time to sleep.


If you are someone who struggles to switch off from problems or concerns when you go to bed, it will be important to do some relaxation exercises before bed. Lie in bed and breathe deeply, inhaling and exhale to relax. Focus your mind on your breathing, slow it down, put aside with each exhalation the matters which overwhelm you and little by little you will leave your mind at peace. Take the minutes you need to do this, when you feel calm switch off the lights and go to sleep.

How to Fall Asleep Quickly & Naturally - Step 3

Let nature help as there are many natural plants that help you sleep well, such as valerian or chamomile. Use them to your advantage on those days that, for some special reason, you find yourself more anxious than usual, they will help you sleep with greater ease and help combat tensions.

How to Fall Asleep Quickly & Naturally - Step 4

Read a little before bedtime, but pay attention to what you choose to read. Books that stimulate are not a good idea, it is better to select something that will allow you to switch off but that will also encourage relaxation and thus the ability to sleep.


If you turned off the light and were ready to sleep but suddenly the anxiety raced back you should get up, take a pencil and paper and jot down points regarding pending tasks or the issues that are causing you to stay awake.

Use this as a therapeutic element, when we write down what we must do we also order our thoughts and make everything much more visual and easier to tackle. You can take care of these issues tomorrow... now sleep!

How to Fall Asleep Quickly & Naturally - Step 6

If you have trouble sleeping it is very important to visit a specialist. Difficulty sleeping may be a symptom of various health problems, a side effect of medication or a sign that something is not right, either physically or psychologically. Faced with a major case of insomnia only a doctor can help you find a definitive solution.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How to Fall Asleep Quickly & Naturally, we recommend you visit our Mental health category.

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How to Fall Asleep Quickly & Naturally