Trying to force yourself to fall asleep often makes things worse. The catch: many people go to bed because the clock tells them to—not because they’re actually tired. Good sleep doesn’t begin in the evening, but already during the day. Sleep researcher Dr. Vorster shares tips to help you fall asleep more easily. 

The classic scenario: the alarm is set for 6 a.m., so you go to bed at 10 p.m. to get your eight hours of sleep. Sounds reasonable—but it doesn’t always work. “The body doesn’t sleep on command; it only falls asleep when it’s truly ready,” explains Dr. Vorster. And that’s often the problem: many people try to go to bed and sleep even though they’re not yet sleepy. 

“You can’t force yourself to fall asleep — but you can improve the conditions for it.” — Dr. Vorster, sleep researcher, Swiss Sleep House Bern 

Tips to help you fall asleep more easily 

A lot can be done during the day to promote restful sleep. The following strategies help you drift off more quickly and at the right time: 

Support good sleep during the day.

Spend plenty of time outdoors, stay physically active, and get lots of daylight. This helps your body switch into rest mode more easily in the evening. The more time you spend in the sun, the more melatonin your body produces. 

Go to bed only when you’re truly sleepy.

Don’t follow the clock—listen to your body. Most people only need 6–7 hours of sleep, especially as they get older. Try not to spend more than 8 hours in bed per day, regardless of how well you slept.

Leave the bedroom if you can’t sleep.

If you’re unable to fall asleep, get up and go to another room. Do something relaxing in the living room until you feel sleepy again (e.g., reading, puzzles, or listening to an audiobook). 

Use the bed only for sleeping.

No emails, no TV, no work in bed or in the bedroom. Your brain should associate the bedroom with sleep—and nothing else. Go to bed at roughly the same time every day (±30 minutes). Your body thrives on consistency. Irregular bedtimes make it harder to fall asleep naturally. 

Conclusion

Falling asleep quickly starts long before bedtime—with enough movement, plenty of daylight, and regular bedtimes (no more than 8 hours in bed). Sleep cannot be forced, but it can be invited. 

Note: This text does not include a separate sleep tip section, as strategies are already integrated into the main text. 

Source: 

Dr. Albrecht Vorster, sleep researcher at the Swiss Sleep House in Bern (personal communication, June 2, 2025)