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Save More, Sleep Better: Save up to 30%!
800.588.5720
Save More, Sleep Better: Save up to 30%!

10 Quick Ways to Fall Asleep

Intro

Getting a good night’s sleep is not always easy. It is quite surprising to learn how many habits actually make it more difficult to fall asleep quickly. Fortunately, there are also a number of ways to help your body and mind relax and fall asleep faster. Keep reading for our top 10 sleeping tips!

cartoon woman on bed with alarm clock

Sleep Environment

Perhaps the most important thing you can do to help yourself fall asleep quickly is to create a relaxing and healthy sleep environment. The bedroom should be both a comfortable and relaxing space. In fact, comfort is everything in the bedroom, which is why our top sleep tip is to sleep on a comfortable BedInABox® mattress!

  • Get a BedInABox®: The key to quality sleep is a high quality mattress. A BedInABox® memory foam mattress provides the perfect balance of comfort and support. You also want to make sure that you are sleeping on the best mattress size for your sleep needs. If you sleep with a partner, a larger mattress size, like the king size, is a great option.
  • Lower the Thermostat: A cooler bedroom often makes it easier to sleep and tends to improve sleep quality.
  • Avoid Blue Light: Blue light, such as the light that comes from smartphones, tricks your body into thinking it's daytime, keeping you awake.
  • Remove Distractions: Your bedroom should be used only for sleeping. Anything that causes a distraction can keep you awake, whether it is a TV or simply a cluttered bedroom.
  • Hide the Clock: Believe it or not, even your alarm clock could be a distraction! Being able to see time pass can cause stress and keep you awake.

Bedtime Routine

Another effective way to improve sleep quality is to develop a relaxing bedtime routine. A consistent routine can help you fall asleep quicker. Here are our most recommended bedtime routine sleeping tips:

  • Take a Relaxing Bath: A nice hot bath with bubbles or soothing serums can really help you relax and let go of stress. You could also try listening to soft music or reading a book while soaking.
  • Hot Herbal Teas or Warm Milk: A hot beverage can also help your body relax. Some hot herbal teas that are caffeine free contain relaxing herbs. As for warm milk, the proteins in cow’s milk can help you sleep comfortably.
  • Meditation or Breathing Exercises: Meditation and breathing exercises are also helpful in relaxing your mind and your body. In fact, meditation is a common treatment for insomnia.

Healthy Eating Habits

Healthy eating habits can have a huge impact on how quickly you fall asleep. Research has shown that bad eating habits, such as eating heavy meals late at night, make it much harder to fall asleep. Here are our best tips for improving eating habits:

  • Eat Dinner Earlier: Eating a late dinner keeps you awake longer. To fall asleep more quickly, you should try to eat dinner about 12 hours before you plan to wake up the following morning.
  • Eliminate the Midnight Snack: Eating a late-night snack has the same effect on your body as a late dinner.
  • Avoid Caffeine: Caffeine is a stimulant that keeps you awake. Drinking something with caffeine in it too late in the day will definitely keep you up at night.
  • Eliminate Alcohol: Alcohol interferes with your body’s production of the hormones that help you sleep. To fall asleep easier and to get a good night’s sleep, it is best to avoid alcohol.

Lifestyle

Lifestyle activities can have a surprisingly significant effect on your ability to sleep. We actually have a few sleeping tips that are lifestyle changes.

  • Get Some Sunshine: Sunlight helps your body naturally regulate its sleep cycle. It also provides a vitamin D boost, which is a great health benefit!
  • Avoid Naps: Naps can confuse your body by disrupting your sleep cycle. A nap can cause you to feel more rested later in the day, which often makes it harder to fall asleep at night.
  • Exercise: Exercise is extremely beneficial to your sleep cycle. Whenever you workout vigorously, your body naturally wants sleep earlier at night in order to recover and recharge. On top of that, some studies suggest that you experience a deeper, more restful sleep when you exercise regularly.
  • Stop Smoking: Just like caffeine, nicotine is a stimulant that keeps you awake.

Medical Treatments

Unfortunately, even our best sleep tips may not help your sleeping habits if you suffer from an underlying sleep disorder. If you have a hard time falling asleep no matter what you try, then it might be worth checking in with your doctor. Your doctor can diagnose any underlying issues and come up with a treatment plan that may improve sleep quality.

Conclusion

We hope that our favorite sleep tips help you fall asleep faster! Remember, having a comfortable, high-quality mattress is the first step to getting a good night’s sleep every night. Once you find the BedInABox® mattress best suited for your sleep needs, these other sleep tips and nighttime routines are merely simple suggestions to improve your sleep quality even more