Tips for Falling Asleep Faster

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To start going to bed at a consistent earlier time, focus on adjusting your wakefulness. Engage in vigorous exercise during the day to make your sleep more efficient and tire yourself out. Wake up earlier to build a homeostatic need for an earlier bedtime. Establish bedtime routines that signal to your body that it's time to sleep. Ideally, it should take about 14-15 minutes to fall asleep. If it takes longer than 45 minutes, it's too long.

Dr. Gina Poe has spent nearly four decades studying the science of sleep, and how we can all get a better night’s rest by making some simple changes in our lives. In this episode Poe dives deep into what she’s learned about sleep during her career, including the stages of sleep, why you’re waking up in the middle of the night, why some people remember their dreams, the best bedtime routines, and the real-life consequences when you miss a night’s sleep. Dr. Poe is a professor of Integrative Biology and Physiology at UCLA, where she is also the Director of the school’s Sleep and Memory Laboratory, which investigates the mechanisms by which sleep traits serve learning and memory consolidation.

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