10 Tips to Help You Fall Asleep Fast

We’ve all been there: staring at the ceiling, tossing and turning and waiting for sleep to come — only to find it slipping further away. A 2020 survey by the National Center for Health

Statistics revealed that about 1 in 5 people (20 percent) over age 45 had trouble falling asleep most days or every day in the past month, compared to only 15 percent of younger adults.

Several factors can affect older adults’ ability to fall asleep, says Aaron Holley, a pulmonary, sleep and critical care medicine physician at MedStar Washington Hospital Center.    Older

adults often have less structure in their days, which can impact sleep, he says. In addition, a lack of physical activity, chronic illnesses and normal age-related changes in sleep patterns

can contribute to sleep problems among older adults. Fortunately, experts say these simple, research-backed strategies can help you fall asleep faster: 1. SET CONSISTENT WAKE AND SLEEP TIMES

Establishing a structured schedule can help regulate your sleep patterns and make falling asleep easier, experts say. Start by setting a consistent wake-up time, Holley suggests; it

doesn't matter whether it's 5 a.m. or 9 a.m., he says — what's crucial is sticking to that time every day. After a few days of maintaining a regular wakeup time, establish a

bedtime, too, Holley advises.  Aim for 6 to 7 hours before your chosen wake time. “It's less sleep than you need, and that's done very purposely,” Holley explains. “The reason

we're purposeful about that is, we want you to be relatively sleep-deprived when you finally get into bed, so that you fall asleep quickly.” 2. DITCH THE RECLINER (AND THE MICRO-NAPS)

With fewer daily demands in retirement, many older adults find themselves nodding off during the day, especially in the evening while watching TV. Others may nap because they didn’t get

enough sleep the night before. Sleeping during the day can rob you of your sleep drive and make it harder to drift off quickly at bedtime, says Kristin Daley, a psychologist who specializes

in sleep at BASE Cognitive Behavioral in Charlotte. No matter how tired you feel, Daley advises trying to stay awake until your designated bedtime. Instead of sinking into a recliner in the

evening after dinner, try a more upright chair, she suggests. Consider using commercial breaks as an opportunity to get up and move around. 3. GET MOVING DURING THE DAY Having a busy, active

day plays a crucial role in your ability to fall asleep at night, experts say. Research consistently shows that physical activity leads to better sleep quality and duration. For example,

one meta-analysis of 34 studies found that exercising improves both the quality and the duration of sleep, especially in older adults. The correlation held whether the activity was intense

or more moderate, according to the study, but mind-body regimens such as yoga and Tai Chi were particularly effective.   Another 2024 study published in _Nature Scientific Reports_ found

that participants who engaged in moderate to vigorous physical activity during the day fell asleep more quickly than those who were sedentary.