5 Ways to Fall Asleep More Efficiently

Prioritizing quality sleep is one of the best things you can do for your health, but if you struggle with falling asleep quickly and staying asleep through the night, you’re not alone. Plenty of people deal with sleep issues — and professional care can make a big difference.

At Integrated Neurology Services, we understand how vital healthy sleep is, and we offer expert diagnosis and treatment for sleep disorders. Whether stress, lifestyle habits, or an underlying medical issue is to blame, improving your sleep efficiency can boost your energy, mood, and overall well-being.

Here are five ways to start getting better sleep.

1. Build a consistent sleep schedule

Going to bed and waking up at the same time every day helps regulate your body’s circadian rhythm, or internal clock. If it usually takes you a long time to fall asleep, try to maintain a steady sleep routine even on the weekends and days off. Over time, this consistency signals your brain when it’s time to wind down for the night, making it easier to fall asleep naturally.

2. Limit screen time before bed

Blue light from phones, tablets, and TVs can interfere with your body’s production of melatonin, the hormone that helps regulate sleep. Plus, scrolling social media or watching the news can contribute to anxiety and stress, making it even more difficult to wind down.

Aim to turn off electronic devices at least an hour before bedtime. Instead, try reading a book, listening to calming music, or practicing relaxation techniques to prepare your body and mind for sleep.

3. Create a restful environment

Your bedroom should be a peaceful space that promotes sleep. Keep your room cool, dark, and quiet, and consider using blackout curtains or white noise machines to reduce disturbing light and sound. Investing in a comfortable mattress and pillow can also make a big difference in how easily you fall asleep and stay asleep.

4. Be mindful of caffeine and alcohol

Caffeine is a well-known sleep disruptor, so try to avoid it in the afternoons and evenings. And while alcohol might make you feel drowsy at first, it can interfere with your sleep cycle and lead to restless nights. 

Paying attention to what you consume in the hours leading up to bedtime can help you fall asleep more efficiently.

5. Consider testing for sleep disorders

If you’ve tried improving your sleep habits and you still struggle to fall asleep or you don’t wake up feeling rested, you may have an undiagnosed sleep disorder. Conditions like sleep apnea, restless legs syndrome, and insomnia are common — and they can severely impact sleep quality and overall health.

In fact, many people live with sleep disorders for years without realizing it, blaming stress or age for their fatigue. At Integrated Neurology Services, we provide comprehensive sleep evaluations, including diagnostic sleep studies, to uncover the root cause of sleep issues.

Treating an underlying sleep disorder can lead to dramatic improvements in sleep efficiency, daytime energy, and mood. It can even reduce long-term risks for conditions like heart disease and high blood pressure.

Sleep is a pillar of good health, and if you’re not getting the rest you need, we’re here to help. Contact Integrated Neurology Services to schedule a sleep consultation at one of our locations in Alexandria, Falls Church, and Lorton, Virginia, and take the first step toward better sleep and better health.