Fall Asleep Fast: 5 Things You Should Avoid Before Going to Sleep


Having a good night's sleep is relaxing, especially if it is 7 to 8 hours of sleep, but it is really stressful if the sleep is not complete due to not falling asleep fast. Knowing the reason for not falling asleep is important to end the cycle of not having complete sleep and having a healthy body.

1. Not eating the right foods.

Lying down to bed after eating the wrong food will make the stomach uncomfortable and will not help you fall asleep. The foods that need to be avoided before going to sleep are spicy and fatty. Eating spicy food before sleeping will make your stomach warm, which would result in reflux symptoms and poor quality sleep while eating fatty foods before sleeping will make the stomach work overtime to digest the food because fatty foods are hard to digest.

Do not drink coffee before going to bed because it will block adenosine, which helps the body fall asleep. Eat foods that enhance your sleep, like kiwi, almonds, fish, bananas, oatmeal, and fruits. This food will relax your stomach and make you fall asleep quickly. Before going to bed, you can also drink tea or milk to make your body more relaxed before sleeping.

2. Not eating at the right time.

Sleeping while your stomach is still full will cause heartburn, digestive problems, and acid reflux. It is recommended to eat 2–3 hours before going to bed to prevent uncomfortable feelings while sleeping and have a good quality of sleep.

3. Not Exercising.

One of the reasons for not falling asleep early is a lack of exercise. The human body is made to move around, not just sit and lie in bed all day. Exercising the body in the morning will help you fall asleep fast at night. Also, avoid sleeping in the afternoon to make you feel sleepy when the night comes. If you are sleepy in the afternoon, try to do some stretching and do the things you need to do to prevent it.

4. Thinking too much.

The number one reason for not falling asleep is thinking too much at bedtime. When you are stressed or think too much, your heartbeat will be faster, which will prevent you from falling asleep. A sleepy person's heartbeat should be slow. That’s why it's important to relax your body before going to sleep. To achieve this, you should turn off all distractions that can make your heart beat fast, like phones or any gadgets, and if you cannot still sleep, try this 4-7-8 stress relief breathing method. First, breathe in through your nose for 4 seconds; second, hold for 7 seconds; and lastly, exhale slowly for 8 seconds. While doing this, don't think about anything, and you will sleep fast.

5. Showering with cold water.

It is okay to take a shower before going to sleep, but it should be warm and not cold. Cold water will make you feel energized and awake, but warm water will make you feel more relaxed. Shower time before sleeping is also important. The right time for a shower is 2-3 hours before sleeping.


Knowing the right food, doing exercise, and having peace of mind are the key factors in falling asleep fast. The hardest thing to achieve is peace of mind, especially if you are working and have high responsibilities. You will most likely overthink a lot of things. Drink melatonin to help you fall asleep, but do not always rely on melatonin because you might develop melatonin resistance. If you cannot sleep after taking melatonin, consult your trusted doctor, and your doctor will give you the right sleeping pills for you.


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