LRS 030: How to Fall Asleep Instantly and Sleep Like a Baby

How to Fall Asleep Instantly and Sleep Like a Baby | The Let's Reach Success Podcast

In today’s episode of the Let’s Reach Success Podcast I’ll talk about ways to fall asleep instantly when in bed, instead of overthinking your day and whole life for hours, or doing your bad habits and keeping your brain activated long after bedtime.

Together with that, the lifestyle and mindset changes I’ll discuss will improve the quality of your sleep, and thus your overall well-being and performance.

I’m sure you’re tired of going to bed too late and not being able to fall asleep fast, of waking up many times at night, not getting your 8 hours, and – as a result – waking up in a bad mood and starting the day drained.

Sleep is something I’ve been covering on the blog lately. It’s a key area of our personal development, of course, but I started hacking it just recently.

Last week, I published an actionable book on the topic with everything I found to work best.

So, without further ado, let’s talk about how to fall asleep instantly at night and sleep like a baby:

Show Notes:

  • The very first step to having a better sleep [1:30]
  • An awful habit we share that doesn’t let us fall asleep instantly [3:13]
  • The best replacement for using devices before bed [4:10]
  • Things to stop doing in the evening for a good night’s sleep [4:37]
  • When to do your workout so that it doesn’t interfere with your sleep [5:46]
  • The purpose of an evening routine and what to include in it [6:58]
  • The ‘get up and do something’ technique for falling asleep quickly [9:06]
  • A muscle relaxation exercise [9:40]
  • What changes to make to your bedroom to make it sleep-friendly [10:26]


Action Steps:

  1. Get up earlier tomorrow.
  2. Have a fixed hour for going to bed and waking up.
  3. Don’t nap during the day.
  4. Don’t go to bed earlier just because you’re sleepy. Do something else instead.
  5. Track things. Write down everything you do for a few days and then analyze the results.
  6. Unplug an hour or 2 before bed.
  7. Read a book instead.
  8. Avoid caffeine in the second part of the day.
  9. Don’t go to bed on a full or empty stomach.
  10. Have a light snack 45-60 minutes before bed (a banana, milk or a small bowl of cereal will do).
  11. Exercise in the morning, not at night.
  12. Don’t get too emotional or excited prior to bedtime.
  13. Create a relaxing evening ritual.
  14. If you really can’t fall asleep, get up and do something.
  15. Try progressive muscle relaxation
  16. Use a sleep mask and ear plugs to eliminate light and noise.
  17. Choose soft sheets.
  18. Replace your mattress, pillow and bedding for better ones.

You Might Also Like:

Benefits of Getting More Sleep
How to Never Be Tired Again

Listen to the episode here:

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What other ways to fall asleep instantly have you tried?

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Facts on Saturated Fat and How it Affects Women’s Health

Facts on Saturated Fat and How it Affects Women's Health

If you’re confused about what food are good for you today, but bad for you tomorrow, you’re not alone.

Take fat, for example. One day, all fats are bad. Then we’re told we need healthy fats. Another day, the perception of what’s considered ‘healthy’ fat is under scrutiny. Here’s the skinny on saturated fat.

The Truth About Saturated Fat

Just a few decades ago, fat was the enemy, especially saturated fat as found in butter and other animal-based food products. They’re the kind of fats that solidify at room temperature, which is due to their atomic makeup; the carbon cells are completely covered, or saturated, by the hydrogen cells.

Foods that contain saturated fats include:

– Red meat
– Eggs
– Cheese and other dairy products
– Poultry
– Pork
– Palm and coconut oil

Saturated fat was thought to cause high cholesterol and ailments like heart disease. However, new research has shown that a diet that includes saturated fat and reduces carbohydrates actually has the opposite effect, especially in women over the age of 50. This has led to the rise of low carb and paleo diets.

The benefits of saturated fat has been studied by researchers, dietitians and journalists like Nina Teicholz, whose book, The Big Fat Surprise, summarizes nine years of research on the subject of saturated fat and women’s health.

The conclusions reached by many who’ve viewed the data are that there is no conclusive evidence that saturated fat causes heart disease or obesity when eaten as part of a balanced diet. In fact, over the period between the first recommendations by the American Heart Association demonizing fat in 1961 and now, heart disease, obesity and related conditions have increased.

How Did Saturated Fat Become the Enemy?

The big turning point came after the release of the so-called “Seven Countries” study conducted by Ancel Keys. This research – and false conclusions – looked at diets around the world. Keys determined that the seven countries with the highest rate of heart disease also consumed the highest amounts of saturated fat.

What the study overlooked, and what turned out to be the real cause of adverse health effects, was that people in these countries also ate the highest amounts of processed carbohydrates and sugar. The problem was that Keys went in with a hypothesis about the correlation between fat consumption and heart disease, and rejected any findings that didn’t support his theories.

What’s it All Mean?

We’re not suggesting that fat doesn’t raise cholesterol, which is a contributing factor in heart disease. However, certain kinds of cholesterol are beneficial, even necessary, to good health.

Adding modest amounts of saturated fat and reducing sugar and refined carbohydrate consumption increases the HDL (good) cholesterol and lowers LDL (bad) cholesterol. The trick is to choose the right kinds of saturated fats, not deprivation.

Food With Beneficial Saturated Fat

The right levels of saturated fat in your diet allows you to enjoy eating again. Food tastes better and is more filling, which means less temptation to binge and less over-eating. Choose saturated fat from healthier foods like coconut oil instead of vegetable oil, and grass-fed beef over grain-fed.

If you’ve been depriving yourself and avoiding ‘real’ foods like red meat, cheese and butter, this is good news. The best diet for anyone is one that uses moderation without necessarily excluding entire food groups.