Struggling to get back into a sleep routine after the holiday haze? You’re not alone. ‘How to fall asleep faster’ attracts over 18k average UK monthly Google hits. Sleep – or often our lack of it - is one of the most common topics of conversation, especially amongst new parents. Other life events such as job changes, the loss of a loved one and exam stress can also hinder our ability to get the sleep we need.
Why do we struggle to fall asleep?
There are a zillion reasons why we may not fall asleep as quickly as we’d like. Classic sleep-stealers include stress, anxiety, caffeine, alcohol, staring at screens before bedtime, medications and hormonal changes such as the menopause. Travel and working irregular hours, which can disrupt the circadian rhythm and sleep-wake pattern, and factors such as bedroom noise, light and temperature can also sabotage sleep. Addressing these problems can go a long way to helping you get more Zzzs.
Sleep Routine
Sticking to a regular routine is the best way to help regulate your body’s circadian rhythm. This 24 hour internal clock influences factors such as your sleep-wake cycle which alerts your body as to when it’s time to sleep and wake.
While a lot of focus is given on the importance of having a consistent night-time routine — the wind-down rituals that prepare your body and brain for bed – your daytime habits are just as important in improving your sleep.
Daytime Habits to Improve Your Nightly Sleep
- Go to bed and wake up at the same time every day
- Get enough year-round sunlight
- Keep up with regular exercise
- Limit alcohol and caffeine especially later in the day
- Stay hydrated throughout the day
- Take relaxing breaks to reduce stress levels
For better sleep tips read our advice from Dr Kat.
Sticking to a bedtime routine and making sure your bedroom is conducive to sleep will also improve your sleep. Make sure your bedroom is dark and quiet, using an eye mask or ear plugs if necessary and ensure your mattress and pillows deliver the comfort you need. Our bedrooms often need adjusting to accommodate changing seasons. Find out how to keep your bedroom warm in winter and adapt your interiors with advice from interiors expert Lauren Gilberthorpe.
Sleep Aids
Aside from creating a sleep-friendly bedroom and rituals such as having a bath and putting on a hotel dressing gown before bed, CBT techniques and sleeping aids such as sleep apps can help you achieve better sleep.
A recent review by the Sleep Foundation rated the following apps as top choices:
Best overall: Calm
Best personalisation: Sleep Reset
Best to quite a racing mind: Headspace
Best for insomniacs: Stellar Sleep
You can read the full report here: https://www.sleepfoundation.org/best-sleep-apps
The NHS also offers a free six-week email programme with advice ranging from creating the perfect sleep sanctuary to setting a wind-down alarm. Join here.
Creating the right sleep environment
Along with adopting healthy sleep habits, one of the best ways to fall asleep quickly is to create a sleep-friendly space. Start by investing in a comfy bed and mattress, along with a good quality duvet and pillows to suit your needs. You can get expert advice on choosing the perfect pillow here. Getting your bedroom temperature, light and noise levels right will also help you create the perfect sleep sanctuary. A quiet, cooler, dark space and high-quality bedding (ps high thread count sheets don’t necessarily mean high-quality), will generally lead to much better Zzzs.
Investing in your sleep may feel like a luxury, but the impact a good night’s rest has on your mental and physical wellbeing justifies the expense. Tielle hotel quality bedding is durable, breathable and long-lasting, ensuring years of dreamy nights. With proper care, our hotel quality duvets and pillows provide longer-lasting luxury, hence why top-rated hotels choose Tielle to provide their guests with the ultimate sleep experience. This earns them outstanding reviews.
Unsure which duvet is best for you and whether you even need to upgrade? Read our guide to finding the best duvet for the perfect night’s sleep. You can also find out about the difference between goose feather and duck feather pillows in our luxury pillows guide. For more on choosing hotel quality bedding, click here.
Diet and exercise
Eating well and staying active are key for good sleep. Firstly, they help to keep your body clock, stress and energy levels and weight in check. Secondly, they produce the happy hormones essential for helping you relax and drift off to sleep.
While the best time to exercise to ensure a restful slumber continues to be debated, most experts recommend avoiding intense activity at least three hours before bedtime. Other types of activity such as beditation or low impact yoga, however, can help to relax your body and calm your mind before hitting the sheets.
While alcohol, caffeine and spicy foods are obvious sleep stealers, some foods actually promote sleep. Find out what foods you should avoid before bedtime and what foods to eat in our guide from nutritionist Libby Limon. Cherries for instance are a great after dinner snack.