top 8 tips to fall asleep in 20 minutes

Many of us have been there, but the good news is that there are some simple tricks you can use to help you drift off into dreamland faster.

Here are the top 8 tips to fall asleep in 20 minutes or less:

1. Avoid Late-Night Workouts: Exercising too close to bedtime can rev up your body, making it harder to wind down. Try to finish your workout at least 2-3 hours before bedtime.
2. Cut Screen Time: The blue light - as we have heard time and time again - given off by phones, tablets, and computers can interfere with your sleep hormones. Aim to cut screen time about an hour before bed to give your brain a chance to relax.
3. Create a Cool Environment: Your body naturally cools down as you sleep, so a cooler room can make it easier to fall asleep. Set your thermostat to a cooler temperature - or bring a fan into your bedroom!
4. Ditch or Dim the Lights: Bright lights can signal to your brain that it's still daytime. Dim the lights in the hour leading up to bedtime to help your body recognize that it's time to sleep.
5. Write Down Your Stressors: If worries and anxieties are keeping you awake, jot them down on a piece of paper or in a journal. If it feels theraputic, you can go ahead and toss that paper right in the trash! Either way, ideally jotting these stressors down can clear your mind and make it easier to relax.
6. Enjoy Your Nightcap Early: While a glass of wine or a cocktail can make you feel relaxed, alcohol can disrupt your sleep later in the night. Enjoy your adult beverage earlier in the evening to give your body time to process it.
7. Limit Caffeine Intake: Caffeine is a stimulant that can keep you awake. My challenge to you is to try to take your last sip of caffeine no later than 11 AM...as it can linger in your system for hours.
8. Relax Your Muscles: Try some gentle muscle relaxation exercises - try these ones here!
   

Remember that everyone is different, so it may take some trial and error to find the combination of tips that works best for you. However, with patience and consistency, you can improve your sleep quality and fall asleep faster, giving you more restful nights and better days ahead.

Sweet dreams!