How do I fall asleep faster?

Dim overhead lights and wear amber or orange blue-light-blocking glasses starting 2 hours before bedtime. Avoid bright screens, or at minimum use them at lowest brightness.

Take 100-200 mg of L-theanine 30-60 minutes before bed. Start with 100 mg.

Take 0.3-1 mg of melatonin 30-60 minutes before your target bedtime. Start at 0.5 mg. Only increase if needed.

Spend 5-10 minutes before your wind-down routine writing down whatever is on your mind — worries, tomorrow's tasks, unresolved thoughts. Close the notebook and set it aside.

Take 200-400 mg of elemental magnesium in glycinate form about 1-2 hours before bed.

Progressive muscle relaxation (PMR) activates the parasympathetic nervous system by teaching your body to recognize and release physical tension. It is a validated component of CBT-I, the gold-standard insomnia treatment. Studies show it reduces sleep onset latency and improves subjective sleep…

Take a warm (not hot) bath or shower approximately 90 minutes before your target bedtime. Water temperature of 104-109°F for 10-15 minutes is optimal.

Lie flat, relax every muscle group from your face downward — jaw, shoulders, arms, chest, legs. Clear your mind for 10 seconds by imagining a calm scene, or repeat "don't think" silently. The full sequence takes about 2 minutes.