6 quick tips to fall asleep faster
Falling asleep quickly doesn't have to be a nightly challenge. Whether stress, distractions, or an overactive mind are keeping sleep at bay, a few tweaks to bedtime habits can make all the difference in getting quality sleep. Here are six quick and effective tips to help you fall asleep faster without resorting to sleep medicine.
1. Create a relaxing sleep environment
The bedroom should be a haven for relaxation. Start by keeping the space dark, quiet, and cool—most experts recommend a temperature of around 65°F. Blackout curtains work wonders for blocking outside light, but if that's not an option, a good sleep mask is a perfect alternative to create complete darkness.
Calming scents from a sleep pillow spray or a sleep ritual candle can also set the tone for relaxation. A clutter-free room adds to the sense of calm, so consider tidying up before bedtime. The goal is to make the bedroom feel cosy and inviting, a place where rest comes naturally.
2. Stick to a consistent sleep schedule
Consistency is the secret ingredient to better sleep quality. Going to bed and waking up at the same time every day—even on weekends—helps regulate the body's sleep-wake cycle (circadian rhythm), making it easier to fall asleep quickly and wake up feeling refreshed.
An irregular sleep schedule confuses the body, leading to difficulty falling asleep. So try to keep your bedtime and wake-up times within the same hour daily. Pair this routine with a short pre-sleep ritual, such as reading or gentle stretching, to signal that it's time to wind down.
3. Use the right sleeping tools
Sometimes, the right sleep aids can make all the difference. Sleep masks are game-changers when it comes to blocking out unwanted light, whether it's streetlights outside or the early morning sun sneaking in. They create an instant sense of calm by signalling to the brain that it's time to shut down for the night.
Weighted blankets are also top-tier, providing a gentle, comforting pressure that mimics a hug. This sensation helps reduce stress and anxiety, making it easier to relax both mentally and physically. Combined, these tools create the ultimate sleep sanctuary, helping you transform your sleep hygiene and get better nighttime sleep.
4. Limit screen time before bed
Screens and sleep aren't the best mix and often lead to sleep deprivation. The blue light emitted by phones, tablets, and computers can disrupt melatonin production, the hormone that tells the body it's time to sleep. Avoiding screens at least an hour before bed gives the brain a chance to transition naturally into rest mode.
Instead of scrolling or binge-watching, opt for more soothing activities. Reading a book, journaling, or practising light yoga can help calm the mind and body. If screen time is unavoidable, blue-light-blocking glasses or device settings that reduce blue light can help minimize its effects.
5. Practice relaxation techniques
Relaxation techniques can work wonders for falling asleep faster. Breathing exercises, like the 4-7-8 technique (inhale for 4 seconds, hold for 7, and exhale for 8), help slow the heart rate and signal the body to relax. Progressive muscle relaxation—where each muscle group is tensed and released—can also ease physical tension and promote calm.
Mindfulness meditation can guide the mind away from racing thoughts, while soft music or nature sounds create a tranquil atmosphere to promote sleep. Pairing these practices with a sleep mask enhances the experience by eliminating distractions and helping the mind focus on rest.
6. Establish a calming bedtime routine
If you're having trouble falling asleep, a consistent bedtime routine is like a signal to the brain that it's time to wind down. This could include taking a warm bath, sipping herbal tea, or listening to calming music. Small actions like dimming the lights and slipping on a sleep mask help prepare the body for rest.
The key is to create a predictable sequence of events that triggers relaxation. Over time, this routine becomes a habit, making it easier to fall asleep without the nightly struggle.
Bonus tip: keep the bed for sleep only
The bed should be reserved for two activities: healthy sleep and intimacy. Using it as a workspace, entertainment hub, or scrolling station confuses the brain and weakens the association between the bed and rest. Save those activities for elsewhere, and let the bed remain a sacred space for sleep.
Improve sleep quality with Drowsy
Better sleep isn't just about luck—it's about making small, intentional choices that support relaxation. With tools like sleep masks and weighted blankets, along with habits like screen-free evenings and consistent routines, good night's sleep can become second nature.
Drowsy sleep masks help create the perfect sleep environment by blocking out distractions and enhancing relaxation. Choose from a wide collection of eye masks like the classic Dusty Gold Silk Sleep Mask or our newest extravaganza Silk Sleep Mask With Swarovski® Crystals. Pair your favourite mask with a weighted blanket, and bedtime will never feel like a struggle again. Sleep well and dream big—you've got this!
