Nothing is worse than tossing and turning all night and finding yourself unable to fall asleep. We have all experienced restless nights and have woken up the next morning feeling drained and unprepared for the day ahead of us. To say the least, a good night’s sleep is extremely important for your health, mood, and overall functionality throughout the day. That is why we have provided our top 7 tips to help you fall asleep quickly so that you can continuously enjoy a good night’s sleep.
1. Change the thermostat
Turning the temperature down to a cooler setting can help you fall asleep faster. When you get ready to sleep, your body temperature naturally lowers, so by turning the thermostat down you are speeding up your body's cooling process. Cooler temperatures send signals to your brain that it is time to wind down and get a good night's sleep.
Lowering your bedroom’s temperature also has many other benefits including improving the quality of your sleep, decreasing chances of developing diseases, preventing aging, and reducing stress levels.
2. Pick a mattress of the right firmness
Every mattress has a different level of firmness, so it can be hard to find the one that is right for you. Depending on certain factors including your body type, the position you sleep in, and room temperature, the way your mattress feels can vary. It is important to take the time to thoroughly test a new mattress by laying on it as if you were about to go to sleep. This will help you get a more realistic idea for the mattress’s comfort level.
Our experts are more than capable of helping you determine what comfort level is right for you. We can help you find the perfect mattress so you can fall asleep quickly and get your best night’s sleep.
3. Control your breathing
Controlling your breathing helps to replenish the oxygen in your body and relaxes your body. Taking the time to unwind and calm down before getting in bed will not only help you fall asleep faster but improve the quality of your sleep.
There are many breathing techniques to help you relax before bed, but the most common is the 4-7-8 breathing method. To do this, you will need to begin by closing your eyes. Deeply inhale through your nose for four seconds, hold your breath for seven seconds, and then exhale for eight seconds. Repeat these steps for a total of four times, and you will feel calmer and ready to sleep.
4. Use a sleeping mask
Sleeping masks can help improve the duration and quality of your sleep. These masks have multiple benefits including raising melatonin levels and blocking out distractive lights. These benefits will ultimately be useful when trying to fall asleep faster.
When picking out a sleeping mask, you want to make sure it is made of soft and breathable fabric, that it completely blocks all light, has an adjustable strap, and fits securely and comfortably over your eyes. When following these guidelines, you should be able to experience a better night’s sleep.
5. Eat mindfully
In order to promote longer lasting and deeper sleeps, it is important to consume a sufficient amount of vitamins and minerals throughout the day. Eating a high carbohydrate diet, which can make you feel drowsy and sleepy, will actually cause more waking up throughout the night and a decreased quality of sleep. In reality, a diet with high amounts of fruits and vegetables will help you fall asleep quicker and allow you to sleep better throughout the night.
6. Avoid electronics
When laying down for bed, it is extremely important to take a break from screen time. Using your phone, tablet, or laptop can stimulate the brain ultimately making it harder to relax and wind down. The blue light emitted by your devices is also counterproductive for your sleep. Blue light suppresses your body's ability to create melatonin which is the main component of your internal clock.
Instead of using electronics before bed, there are other activities you can do to help you wind down and fall asleep faster. Common things to do before bed include meditating, listening to music, or reading a book.
7. Try sleep enhancing supplements
If all else fails, there are natural supplements you can take in order to boost your sleep quality and help you fall asleep faster. Some of these include:
- Valerian root
Melatonin, magnesium, and glycine are all found naturally in the body, so taking these additional supplements will increase their presence in the body and ultimately aid in better sleep. Valerian root and lavender are both plants that have been shown to help to relax the body.
How we can help
If you are having trouble falling asleep quickly at night or are unhappy with your mattress, consider coming in to see us at Wholesale Mattress Center. We know how important restful sleep is to your well being and we strive to provide you with the ideal sleep experience. Come see us to discover the best mattress for you, helping you to get the sleep you’ve been longing for.