How to fall asleep early
Straightforward instructions on how to fall asleep quickly
Most people understand the importance of sleep. We routinely get told about the health benefits — like it’ll help you retain memories, restore balance to your body, and so on — but it can be hard to fall asleep as soon as your head hits the pillow.
In fact, almost 60% of people regularly have a hard time falling asleep, or staying asleep. Some people may lie awake for hours before finally nodding off, while others can fall asleep quickly, but experience difficulty staying asleep for long.
Well, we’ve got some tips and tricks that will help you fall asleep quickly, and stay asleep.
At Sleep Republic, we’re experts on all things sleep-related, and we know for a fact that it starts with a well-constructed mattress.
A good mattress will help you fall asleep quickly
As we said above, falling asleep fast starts with your mattress. You want a supportive, yet comfortable, bed you can sleep on. One that isn’t lumpy, or contains broken springs. You want a mattress which enables your body to regulate your temperature at night so you don’t wake up in a cold sweat.
Our mattress does all this, and more. We’ve packed the maximum amount of pocket springs into one mattress, and combined comfort layers like gel-infused memory foam, dynamic edge support, and natural latex, to create the most comfortable sleep environment.
Create a routine around your bedtime
It takes practice, but if you perfect the habit of creating a nightly routine around going to bed, it’ll help send cues to your body it’s time to shut down for the night. You could try:
- Using an air infuser with lavender oil, a natural sleep aide
- Make a playlist filled with sleep-inducing or calming music, to help wind down as you go to sleep
- Take all technology out of the room, so you don’t have the option to become distracted by watching television
Take a warm bath or show before bed
Your body temperature changes as you go to sleep, in accordance with your circadian rhythm. Typically, most people cool down when they lie down, and warm up when they get up. If your room is too warm, you might have a hard time falling asleep.
After you take a warm bath or shower, your body cools down pretty rapidly. This sends signals to your brain to go to sleep.
Don’t nap during the day
We know it’s tempting, but try to avoid napping during the day. Daytime napping often leeds to shorter sleep duration, and lower sleep efficiency. If you absolutely have to nap, try to limit to 30 minutes or less, as this won’t allow your brain to progress through sleep cycles.
Hack your circadian rhythm
The circadian rhythm is your internal timekeeping system. It responds to natural light, and sends signals around your body as night falls, to prompt you to go to sleep. People who experience poor sleep often need to reset their circadian rhythms. Here’s how you can do that.
1. Experiment with exercising at different times of the day
Some people find that exercising at night is too stimulating, so they’ll perform their workouts in the morning, while others have the opposite experience. Try morning exercise for one week, then night exercise the next, and play around to see what works for you.
2. Get outside during the day
Because the circadian rhythm responds to natural light, it makes sense you should try to get outside during the day. Take a lunch break and sunbake if you can, or open up the house so you can let in plenty of sunlight.
3. Keep your room dark at night
As night falls, go upstairs and close your curtains or blinds. Turn on a lamp, so you don’t have to switch on the main light as you make your way up to bed later.
Keep any lights in the room soft, and try to avoid switching on any other lights, like in hallways or bathrooms, as you go to your room. Some people even brush their teeth in the dark, just to avoid turning on the bright harsh lights of the bathroom!
But remember, the best way to fall asleep fast is to take away the pressure
Part of the reason people have trouble falling asleep is that there is so much pressure to fall asleep. The act becomes associated with fear, which stimulates your automatic nervous system and wakes your body up. So, when you’re going to bed at night, just remember:
- Even just lying in bed with your eyes closed is restful and restorative
- Getting 8 hours of sleep without interruption is very uncommon — most people wake up, and don’t remember it, multiple times in a night due to the four sleep stages
- You can operate on little to no sleep
From gel-infused memory foam, to high definition pocket springs, our Sleep Republic mattress is made to help people fall asleep quickly.