How You Can Fall Asleep Faster & Wake Up Earlier

As many of you already know… This season of the podcast is all about indulging in a New Year, True You mindset so that you can truly dive deep and figure out all of the ways that you can boost your productivity, improve your life and your relationships and everything in between so that you can truly set yourself up to live your best life possible–exactly as you imagine it!

So in light of that theme, on Episode 113 of Productivity Paradox this week, we’re talking all about one of the most important factors in terms of boosting our physical and mental health (which encompasses all of those things I mentioned above!)… SLEEP.

How often do you wake up feeling totally refreshed and ready to take on your day? If you’re like most people with a ton on your plate and an incredibly busy schedule–whether it’s at work or at home or both–then chances are those really refreshing days when you feel like you’ve had the optimal amount of sleep (i.e. 7-9 hours each night) can be few and far between.

So today, I want to expand the conversation from this week’s episode by sharing some ideas to help you fall asleep faster and some ideas to help you wake up a bit earlier, so that you can greet each day feeling refreshed and ready to go!

Ready to take a look? Let’s get started!


3 Ways to Fall Asleep Faster


1. Establish a Caffeine Curfew–

We all enjoy a little caffeine kick now and then, me included! But here’s the thing: Caffeine stays in your body for six hours and that can really disrupt your sleep cycle.

So keeping that in mind, what I would encourage you to do is have a cut-off time for consuming caffeine. Pick a designated time and then no more caffeine… So if you’re someone whose bedtime is around 10:00, then maybe your caffeine cut-off time could be at 4:00.

In the evening after your designated cut-off time rolls around, try drinking things that are calming like a decaf tea. For example, I have a sleep time tea that I absolutely love.. It’s a part of my evening routine that I really enjoy because it’s warm, super calming, and it helps my body relax easily before I head off to bed.

Pick a calming beverage that works for you, and think of some other ways that you could cut back on your daily consumption of caffeine… Any little bit will definitely help to improve your sleep quality!


2. Implement a Relaxing Bedtime Routine–

One of the best things that you can do to help you get into wind-down mode is to establish some sort of bedtime routine.

If you like taking hot baths, then maybe something you could do for yourself is to carve out some time to relax in the tub before getting into your pajamas and settling into bed. Or maybe a gentle yoga practice or reading a chapter from a good book before bedtime is more your style!

Really establishing a nighttime routine will really make a big difference in triggering your brain to know it’s ready to go to bed… So think about some relaxing activities that jive well with you and your lifestyle and make it a point to set aside time for them prior to getting into bed each night.


3. Lower Your Bedroom Temperature–

Did you know that the optimal temperature for sleeping is about 60 degrees Fahrenheit?

I understand that it may seem a bit cold for some of you, so instead of focusing so much on that 60 degree mark, let’s widen that range just a bit to anywhere from 60-72 degrees Fahrenheit.

That aside, I do want to encourage you to think about lowering your AC at night in the or opening a window when the weather is nice in the warmer months. In the cooler months, you could use a fan (the sound is actually pretty soothing!) or opt for using a cooling mattress or lighter weight sheets.

The key here is that lowering your body temperature–in any way that you feel most comfortable–will help you get into that optimal, deep sleep state.


3 Ways to Wake Up Earlier


1.Say “No” to Electronics Before Bedtime–

Screen time can be super tricky, especially before bedtime. One minute you’re catching up on your favorite TV show or scrolling through your newsfeed and the next… your alarm clock is going off and you’re having a hard time resisting the urge to hit the snooze button for the fifth time.

Trust me, I’ve been there! And it’s not fun, especially when you have somewhere to be first thing in the morning.

One tried and true method to help you wake up earlier is to put away all of the electronics (computer, phone, television, etc.) before climbing into bed. Not only will this train your brain for sleep mode, but it will also ensure that you’re getting enough sleep so that you can wake up refreshed and put an end to your battle with the snooze button once and for all!


2. Establish a Set Wake Time (even on weekends!)–

One sure way to get yourself into the habit of waking up earlier is to establish a set wake time–much like you would establish a set bedtime, even on the weekends.

Having a set bedtime and a set wake time and sticking to them on your days off will help your brain regulate your sleep patterns… which is the key to getting enough sleep and waking up early!


3. Build Momentum–

Want to get yourself out of bed earlier? Build momentum.

Create a morning routine that builds upon itself! Before bed, program your coffee maker to prepare a fresh pot of coffee at the same time that your alarm goes off in the morning (the smell of a fresh pot is sometimes all I need to find motivation to get up and continue on with my morning routine!).

Set your workout clothes out at night so that they’re ready to go, and keep your pace going as you get out of bed and start in on your day!


What are some of the things that you do to get to sleep faster or wake up earlier? Share your tips in the comments below… And be sure to tune into Episode 113 to learn about one of my favorite productivity tips (hint: it’s related to sleep!) and to snag your copy of my FREE 7 Keys to Better Sleep download for even more tips on how you can make sure you’re getting enough sleep each night!



LISTEN: 113: Improve Your Sleep & Increase Productivity

READ: Boost Your Productivity Every Day with One Simple Tip

WATCH: The newest episodes of TonyaTV on my YouTube Channel!

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Tonya Dalton
Tonya Dalton