What helps you fall asleep? Simple tips for falling asleep

Falling asleep at a reasonable time is often easier said than done. While some people can jump straight into bed and drift off to dreamland within minutes, most of us find it difficult to switch off our brains in the evening. For those who fall into the latter category, the result is usually a long night spent tossing and turning in bed, wrestling with restless thoughts, and longing for sleep. If this sleep problem sounds familiar to you, you can breathe a sigh of relief. There might be a surprisingly simple remedy for your restless nights. Increasing research suggests that sticking to a simple bedtime routine can work wonders for your nightly sleep. 

How can you fall asleep in 60 seconds?

Falling asleep within a minute is probably only possible for very few people. However, with a sleep routine, you can significantly shorten the time it takes to fall asleep. Your bedtime routine is a sequence of activities and actions you perform in the hours before going to bed. This can be anything from cuddling with a weighted blanket to drinking chamomile tea to writing in a journal. The idea is to perform these actions every day in the same order to make them a habit that helps you sleep better night after night.

Why bedtime routines are important for adults

If there is one thing our brain craves, it is consistency. Routines provide a sense of predictability, which has a highly relaxing effect on both body and mind. When you go through the same activities every night before bed, your brain begins to associate these activities with sleep, making it easier for you to fall asleep.

What encourages sleep?

We all look forward to coming home and relaxing after a long day at work. Unfortunately, it is not uncommon for our brains to remain occupied with work long after the official end of the workday. Evening routines reduce mental and physical stimulation before bedtime and help you switch from "work mode" to "relaxation mode."

More and more research suggests that evening routines can positively affect our health. For example, a 2018 study from Duke University Medical Center found that adults with irregular sleep-wake times have a higher risk of diseases, blood pressure, and obesity.

Fall asleep faster: These 9 tips can help

To prepare your body and mind for sleep, you should incorporate some of the following rituals into your evening routine.

1. Put your phone aside 

Put your phone away in a drawer, handbag, or another hidden place where it is no longer visible a few hours before going to sleep. This may seem a bit exaggerated, but we assure you that your sleep quality will improve as a result. It has been proven that excessive use of smartphones (as well as other devices that emit blue light) can negatively affect sleep quality. 

2. Dim the lights 

It has been found that light has quite a strong influence on the body's rhythm. Bright light signals your body that it is time to be awake, while darkness signals your body that it is time to sleep. To make this work in your favor, dim the lights at least an hour before bedtime. When you are ready to go to bed, turn off the lights and close the curtains to make your bedroom as dark as possible. 

3. Comfortable temperature in the bedroom

About an hour before bedtime, turn the heating down a few degrees or open a window to let in some cold air. Experts say a cooler bedroom is key to improving your sleep quality. This is because cooler temperatures can stimulate melatonin production, the hormone responsible for the need to sleep.

4. Chamomile tea for easier falling asleep

Many people find drinking a cup of tea a relaxing way to unwind from the day. Especially chamomile tea can induce a feeling of relaxation and help with falling asleep.

5. Take a warm bath

Warm baths have long been associated with relaxation. Most of us know that a bath in the tub feels wonderful, but did you know it can also help with sleep? Results from some studies suggest that a warm bath one to two hours before bedtime not only leads to faster falling asleep but also improves sleep quality.

6. Practice deep breathing

Deep breathing (also called abdominal or diaphragmatic breathing) is a proven method to reduce stress before bedtime. Slow, deep breaths signal to your brain that it's time to calm down, which in turn signals your body to relax. Your heartbeat slows, your blood pressure stabilizes, and your body prepares for sleep. 

7. Snuggling with a weighted blanket helps with falling asleep

There is probably no better way to relieve the stress of the day than to snuggle up in a weighted blanket. Therapy blankets, also called weighted blankets, create a feeling of calm through gentle pressure. And this is not just a hype: there are scientific studies that prove weighted blankets can actually help poor sleepers fall asleep. Weighted blankets are an excellent addition to any sleep routine and can be used alongside other relaxation techniques like guided meditation.

8. Writing in a journal before falling asleep

Is tomorrow's to-do list weighing heavily on your mind? Writing in a journal can help. Many people find it extremely relaxing to write down their ideas and thoughts before going to sleep. It can help you organize your thoughts and feelings, making it easier to fall asleep.

9. A good book for a pleasant night's rest

A good book – whether a novel, a historical biography, or a romantic story – is a great way to let go of the day's stress and drift off to sleep. When reading, you immerse yourself in another world and can set aside thoughts and worries that would otherwise keep you awake at night. Plus, it's good for the brain! Reading is believed to strengthen synapses in the brain, leading to improved memory and concentration and preventing age-related cognitive decline.

The key to quality sleep is consistency 

Many people assume they have no control over their sleep, but that's not entirely true. While certain illnesses can make sleep difficult, there are also many activities you can do before bedtime to achieve a good night's rest. The key to an effective bedtime routine, however, is consistency. Are you ready to start your sleep routine? Snuggle up with our best-selling Standard (formerly Gravity) weighted blanket and experience a relaxed awakening the next morning.