TL;DR

• Melatonin: Taking 1 mg of melatonin before bed can help reduce the time it takes to fall asleep (Schütt, 2021).
• Music and Sound: Listening to binaural beats or soothing music can decrease sleep onset time (Shumov et al., 2018).
• Dietary Habits: Consuming foods rich in protein, retinol, and dairy can improve sleep quality and efficiency (Zhao et al., 2025).
• Bedtime Writing: Writing a specific to-do list before bed can help you fall asleep faster (Scullin et al., 2018).
• Relaxation Techniques: Slow, deep breathing exercises can aid in sleep initiation (Jerath et al., 2019).

What Role Does Melatonin Play in Falling Asleep? 🌿

Melatonin, a hormone naturally produced by the body, plays a crucial role in regulating sleep-wake cycles. Stress and increased media consumption can disrupt melatonin production, leading to difficulties in falling asleep. The European Food Safety Authority (EFSA) suggests that taking 1 mg of melatonin shortly before bedtime can help reduce the time it takes to fall asleep (Schütt, 2021). However, higher doses do not necessarily enhance this effect in healthy individuals.

How Can Music and Sound Help You Drift Off? 🎶

Listening to certain types of music or sound can significantly impact how quickly you fall asleep. A study found that listening to binaural beats, a type of sound that creates a perception of a third tone, can reduce the time it takes to fall asleep compared to other monotonous sounds (Shumov et al., 2018). Additionally, using a pillow with an integrated music player that plays sleep-inducing music can also facilitate quicker sleep onset (叶佳昀 & 王爽, 2011).

What Dietary Changes Can Improve Sleep Quality? 🍽️

Diet plays a significant role in sleep quality and efficiency. Research indicates that a higher intake of protein, retinol, and dairy products is associated with quicker sleep onset and better sleep efficiency (Zhao et al., 2025). For instance, consuming at least 60 grams of protein, 700 equivalents of retinol, and 300 grams of milk daily can enhance sleep quality in elderly individuals.

How Does Bedtime Writing Influence Sleep? ✍️

Bedtime worry, particularly about incomplete tasks, can hinder sleep onset. Writing a to-do list before bed can help alleviate this worry and reduce sleep onset latency. A study found that participants who wrote specific to-do lists fell asleep faster than those who wrote about completed activities (Scullin et al., 2018). This suggests that organizing thoughts about future tasks can clear the mind and promote quicker sleep.

Can Relaxation Techniques Aid in Sleep Initiation? 🧘‍♂️

Relaxation techniques, such as slow, deep breathing, can be effective in initiating sleep. These techniques target the autonomic nervous system, which plays a crucial role in sleep initiation and maintenance. Slow breathing exercises can help reduce hyper-arousal, a common issue in insomnia, and facilitate falling asleep (Jerath et al., 2019). Incorporating these techniques into a bedtime routine can enhance sleep quality and duration.

Conclusion

Falling asleep quickly can be influenced by a variety of factors, including melatonin supplementation, music, dietary habits, bedtime writing, and relaxation techniques. By incorporating these strategies into your nightly routine, you can improve your sleep onset and overall sleep quality. Whether it's through the calming effects of binaural beats, the organization of a to-do list, or the soothing practice of deep breathing, these methods offer practical solutions for a restful night's sleep.

References

Schütt, T. (2021). Fall asleep quickly – wake up refreshed!. Evidence for Self-Medication. https://doi.org/10.52778/efsm.21.0017

Zhao, X., Xie, X., Zhou, H., Zhong, F., & Liu, C. (2025). Relationship between sleep quality and dietary nutrients in rural elderly individuals: a latent class analysis. Frontiers in Nutrition, 12. https://doi.org/10.3389/fnut.2025.1479614

Shumov, D., Ефимович, Ш., Sveshnikov, D., Свешниковд, С, Torshin, V., Торшинв, И, Dorokhov, V., & Дороховв, Б (2018). FALLING ASLEEP PROCESS IN HUMAN LISTENING TO DIFFERENT TYPES OF MONOTONOUS SOUND: A PILOT STUDY. Human Ecology, 47-51. https://doi.org/10.33396/1728-0869-2018-5-47-51

Scullin, M., Krueger, M., Ballard, H., Pruett, N., & Bliwise, D. (2018). The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists. Journal of Experimental Psychology: General, 147, 139–146. https://doi.org/10.1037/xge0000374

Jerath, R., Beveridge, C., & Barnes, V. (2019). Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia. Frontiers in Psychiatry, 9. https://doi.org/10.3389/fpsyt.2018.00780