ZzzQuil's top tips on how to fall asleep fast

There’s nothing more refreshing than a good night’s sleep, and there’s nothing more calamitous on your day than a sleepless night of tossing and turning. Falling asleep shouldn’t be a stressful experience, but if you’re reading this article, it’s likely because you’re tired and in bed, but can’t fall asleep. Don’t worry though; the sleep experts at Vicks are here to help you rest soundly with eight tips to help you fall asleep fast.

8 Ways to Fall Asleep

The key to falling asleep is practicing good sleep hygiene. Many people equate the word hygiene with cleanliness; however, it actually comes from a Greek word that means the art of health. So, practicing good sleep hygiene means taking steps to promote good, healthy sleep. There are many reasons you might be having trouble sleeping, but practicing great sleep hygiene can give you the best chance possible of getting a good night’s sleep. Here are the easiest, fastest ways to improve your sleep hygiene and fall asleep quickly.

  1. Get on a schedule. Catching up on sleep over the weekend may feel great on Saturday and Sunday, but doing so might feel terrible on Monday morning. Rather than trying to catch some extra Zzzs over the weekend, go to bed at around the same time each night and wake up at around the same time each morning. If possible, go to bed a bit earlier on weekdays, so you don’t feel like you’re running behind on sleep. Also, if you’re a napper, limit your naps to one 30-minute nap a day; a nap any longer will cause you trouble falling asleep later that night.

  2. Exercise regularly. Exercising regularly has a slew of health benefits, from lowering your risk of heart disease to increasing your body’s ability to fight stress. As few as 10 minutes of exercise can promote a good night’s sleep. Practicing yoga, walking and hiking are great stress-relieving activities that also promote better sleep. But, don’t do any strenuous exercises before bed, as this will increase your energy, making it more difficult to fall asleep afterward. Save your intense workouts for the morning.

  3. Get some natural sunlight. Natural sunlight lets your body know that it’s time to be awake. If you find yourself indoors all day or not getting any natural sunlight, like leaving home before the sun is out and going back after it has set, you could be causing your body’s circadian rhythm to get confused. It’s important to get at least some exposure to natural light each day. For those early morning and late nights, try to take a mid-day walk around the block or enjoy lunch al fresco in a park.

  4. Get some natural dark and put the screens away. As important as it is to get some natural light, it’s also important to get some darkness, too. If you’re reading this in bed on a bright phone, tablet or computer, you could be wreaking havoc on your circadian rhythm. Bright screens trick your brain into thinking it’s still daytime, causing your brain to refrain from releasing soothing sleep hormones. While there are apps that change the light on your phone or computer to a more soothing yellow, the best thing you can do for your sleep hygiene is to put your screens away at least an hour before bedtime. And, if you have a TV in your bedroom, move it to the living room.

  5. Turn the clock away. Clocks are incredibly useful tools, but looking at a clock tick later and later into the night when you know you need a good night’s sleep is stressful. And, stress makes it harder to get to sleep. Position your clock in a way that doesn’t allow you to see it while you’re sleeping, and try not to worry about what time it is if you wake up during the night.

  6. Keep your room cool and comfortable. Your bedroom should be cool, between 60-67 degrees Fahrenheit. Your body naturally cools as you sleep, so cooling down your body signals to your brain that it’s time for bed. You should also invest in a great mattress and pillows as mattress-caused aches and pains can drastically impact the quality of sleep you get.

  7. Practice mindfulness. If it’s a restless mind that’s keeping you awake, practice stress-relieving mindfulness exercises. Meditation, yoga and journaling are all excellent ways to help release stress, so that your mind doesn’t race while you’re trying to fall asleep. You can also listen to relaxing music and try aromatherapy to help your tensions fade away.

  8. Try an over-the-counter (OTC) sleep aid. If you’ve taken steps to improve your sleep hygiene, but are still having trouble falling or staying asleep, then an OTC sleep aid might be right for you. There are many different forms of sleep aids, including liquids & liquid capsules, as well as different ingredients in each. Be sure to research each thoroughly and consult with your healthcare provider before deciding what to try.

ZzzQuil and Sleep Solutions

If you’re interested in trying a sleep aid, we’ve compiled a list of our best sleep solutions to help you get the sleep you need! ZzzQuil sleep aids are all non-habit-forming and effective. The sleep experts at ZzzQuil crafted a few different formulas, so you can choose the ingredients & forms that get you your best night’s sleep. ZzzQuil Nighttime Sleep Aids help you fall asleep fast. Even just a few nights of poor sleep a month can have a drastic effect on your health. ZzzQuil Nighttime Sleep Aids are great to use on those occasional sleepless nights, and can help you fall asleep in as little as 20 minutes. The active ingredient in ZzzQuil is Diphenhydramine HCL, which helps you get to sleep, but also ensures you wake up refreshed the next morning. ZzzQuil PURE Zzzs Melatonin helps you fall asleep naturally.* ZzzQuil PURE Zzzs introduces the sleep hormone melatonin into your system, helping your brain and body get you ready for sleep. Read more about melatonin! Vick’s PURE Zzzs Soothing Aromatherapy Balm can be used in conjunction with ZzzQuil Nighttime Sleep Aids or ZzzQuil PURE Zzzs Melatonin to help you get ready for bed. The soothing scent of lavender and chamomile engage your senses as you prepare to go to sleep. Read more about aromatherapy here. The sleep experts at ZzzQuil understand how frustrating a restless night can be. You can put those stressful nights of tossing and turning behind you by practicing great sleep hygiene. When you need extra help falling asleep, try adding a ZzzQuil product to your nighttime routine to get back on a sleep schedule that leaves you refreshed the next day.

*These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.