How to fall asleep faster: effective tips

Having trouble falling asleep at night? You're not alone. Whether it's stress, screen time, or just an active mind, many of us toss and turn when we should be falling asleep. But the good news is that there are plenty of simple, science-backed techniques to get to sleep faster and experience deeper, more restorative nights. If you're still counting sheep and it's not working, here are 8 tips to help you get the sleep quality you deserve.

1. Stick to a sleep schedule

Your body loves routine. Keeping a regular sleep schedule regulates your internal body clock, making it easier for you to fall asleep and wake up naturally. Do your best to go to bed and wake up at the same time every day—yes, even on the weekends. If your bedtime is all over the place, your body will have a hard time knowing when to wind down. The result? More time spent awake, feeling frustrated.

2. Cut back on screen time before bed

That late-night scroll might feel relaxing, but in fact, it's making it harder for you to sleep. The blue light that these phones, tablets and TVs emit disrupts the production of melatonin (the sleep hormone). In an ideal world, you'd turn off screens at least an hour before bed. If that's not realistic, try using a blue-light filter or wearing blue-light-blocking glasses. Better still, replace your screen time with a book, mindfulness meditation or a warm bath to gradually slip into nighttime sleep.

3. Establish a soothing pre-sleep routine

A bedtime routine is not just for kids—it's an effective way to communicate to your body that it's time to rest. Establishing a few relaxing activities before bed can help you fall asleep faster. Some great options include:

• Drinking caffeine-free herbal tea

• Journaling to clear your mind

• Taking a warm bath or shower

• Doing gentle stretches or deep breathing

Find what works for you and make it part of your nightly wind-down ritual.

4. Optimise your sleep environment

Your bedroom should be a peaceful sanctuary—cool, dark and quiet. If you're not in the ideal environment, here are some simple tweaks that can help:

• Keep it cool: The perfect bedroom temperature for better sleep is approximately 16-18°C. A room that is too warm can lead to difficulty falling asleep.

• Block out light: Even minimal lighting can disrupt sleep. Block out the sun with blackout curtains or an ultra-soft silk sleep mask (like Drowsy's luxurious mask) to keep things dark.

• Block background noise: A white noise machine, earplugs, or soothing music can help tone out undesirable sounds and provide a more serene environment to fall asleep quickly.

5. Limit caffeine and alcohol in the evening

That afternoon coffee might be responsible for your trouble sleeping. Caffeine can remain in your system for up to 10 hours, meaning its effects can last long after you go to sleep. Avoid coffee, energy drinks, and even tea after mid-afternoon if you can. Alcohol can also disrupt healthy sleep. Although it might make you drowsy initially, it prevents your body from progressing into stages of deep, restorative sleep, causing you to feel groggy the next day.

6. Try the 4-7-8 breathing technique

If you're feeling restless, deep breathing can soothe your nervous system and help improve sleep. One of the most effective methods is the 4-7-8 technique:

1. Breathe in for 4 seconds through your nose

2. Hold your breath for 7 seconds

3. Breathe out gently through your mouth for 8 seconds

4. Repeat for a few cycles until you feel more relaxed

This technique slows your heart rate and helps you get a good night's sleep.

7. Don't force sleep—get up if you're restless

Awake in bed is a frustrating place to be, but forcing sleep rarely works. If you've been in bed tossing and turning for more than 20 minutes, get up and do something relaxing in dim lighting—like reading, stretching, or listening to soft music. You also want to refrain from turning on bright lights or looking at your phone, as this will only awaken you further. When you start to feel drowsy, return to bed and repeat.

8. Invest in high-quality sleep accessories

The right sleep aids can work wonders. A supportive mattress, breathable bedding and an extra-plush sleep mask around the eyes can improve the quality of your rest by blocking distractions and making your space feel cosier. A comfortable sleep mask, in particular, helps signal to your brain that it's time to rest, especially if you're sensitive to light or travelling, ultimately boosting your sleep hygiene.

Sleep faster and better with a little help from Drowsy

Going to sleep doesn't have to be a nightly struggle. Small changes like maintaining consistent sleep patterns and reducing your screen time can make a huge difference in falling and staying asleep. But sometimes, you need a little extra help to truly switch off without turning to sleep medicine.

That's where Drowsy comes in. Our luxuriously soft, 100% mulberry silk sleep mask is not only a special treat for your skin but also a sleep essential. Designed to block all light out, it signals your brain that it's time to unwind. Whether you're dealing with streetlights, early sunrises, or just want to enhance your bedtime routine, Drowsy's sleep mask is the ultimate tool for better, faster sleep. Get yours today!