10 Tips to Fall Asleep and Stay Asleep Better

Counting sheep doesn’t seem to be working, huh? Well, you’re not alone. According to the CDC, a third of Americans aren’t sleeping well at night. There’s no shortage of contributing factors, including stress, busy schedules, electronic device usage, and more. This lack of sleep can negatively impact our health, so we’ll dive deeper into the science of sleep and then give you a list of ways you can change your sleeping patterns for the better.

Why is Good Sleep Important?

Sleep plays a crucial role in every aspect of our physical, mental, and emotional health. During sleep, the body can heal, repair tissues, regulate hormones, and support immune function. Adequate sleep is associated with benefits like improved cognitive function, better mood, easier stress management, and a general improvement in quality of life.

On the other hand, sleep deprivation has been linked to a myriad of health problems, including obesity, diabetes, cardiovascular disease, depression, anxiety, and impaired immune function. Prioritizing sleep is essential for maintaining good health and ensuring well-being throughout all stages of life.

The Science of Sleep

Sleep is a complex and dynamic process, heavily influenced by various biological, environmental, and behavioral factors. The sleep-wake cycle runs on the body’s internal clock, part of which is the circadian rhythm, which synchronizes with light and darkness to regulate sleep patterns.

What we know as a good night’s sleep actually consists of several steps. These include non-rapid eye movement (NREM) and rapid eye movement (REM) stages, each of which is characterized by distinct brain wave patterns and physiological changes. The sleep cycle has four stages, each of which plays a crucial role in determining sleep quality and restorative value.

If you wake up constantly during sleep, you will miss out on the benefits of the latter stages of the sleep cycle. This includes the sort of deep NREM sleep where your body heals and restores itself, and REM sleep that’s associated with vivid dreams and improved brain health.

How to Fall Asleep Easier and Stay Asleep Longer

So, here are some ways to fall asleep more easily and stay asleep, allowing your body to reap the benefits of deep rest.

1. Activate Your Phone’s “Night Mode” or “Sleep Mode”

Before many of us fall asleep, we’re clutching our phones close to our faces and scrolling through our social media feeds. But what many people don’t realize is that the light from your phone screen is actually filled with blue light rays that a Harvard study found to suppress your body’s production of melatonin, causing your sleep quality to suffer.

Blue light has become a popular buzzword of sorts nowadays. That’s why getting the facts around blue light exposure right helps you get better sleep and take care of your eye health, as well. Minimizing your exposure to blue light from your devices for at least a short time before bed will help you sleep better.

2. Keep Your Phone Far Away

Many of us spend our day in front of a computer screen. And even if we don’t, we definitely spend a lot of our free time scrolling on our phones or with our eyes glued to a TV screen. We’ve already mentioned the light, but all of that information being thrown at us really doesn’t help us fall asleep – even a slow, relaxing TV show has plenty to watch and listen to, and that’s not even mentioning the menace of constant ad breaks.

Try leaving your phone outside the bedroom and falling asleep to a book or a sound machine. Less information overload, less distraction, and less need to pick up that phone for one last social scroll. You might argue that you need your phone close by because of your morning alarm. Well, that’s going to be even more effective when it’s at the other end of the room, making you physically get out of bed to deactivate it.

3. Make Your Bedroom Even Cozier

Your bedroom should be your sanctuary at the end of the day — the place where your body automatically feels like it can start ‘turning off.’ If your bedroom is messy or not comfortable, chances are you’re going to have a harder time falling asleep. We’ve made a list of eco-friendly bedroom tips which you can check out.

Generally speaking, a neat sleeping area can also help the mind to rest and relax. If the last thing you see before closing your eyes is clutter, it’s a lot harder for your brain to slow down.

4. Keep Your Sleeping Area Cool

When we said cozy, we meant comfortable and atmospheric, not warm. In fact, there’s data out there suggesting that you should keep your room between a cool 60 and 67 degrees Fahrenheit for the best night's sleep.

If you sleep hot, an AC and a ceiling fan can help you keep cool during the night. Memory foam mattresses can hold heat, but you could get a custom foam mattress topper with cooling gel to counteract it. Even better, custom Egyptian cotton bedding is just the right level of bougie to be both comfy-cozy and luxurious at the same time.

5. Invest in a Custom Mattress

Many of us tend to think that, to some extent, a mattress is just a mattress, and splurging for an upgrade just isn’t worth it. Plenty of people pay $1200 for that new iPhone each year, but go with the bare minimum when it comes to their mattress.

As it happens, ergonomics is key to sleeping well. A custom made mattress that fits your body and your sleep style will do so much more for your sleep and your health than that hand-me-down coil mattress you’ve had for ages. Plus, a good custom foam mattress will last ten years anyway, so when you factor in the 30% or more of your time spent on it, it’s a worthwhile investment.

And if a custom foam mattress isn’t for you? Try a hand-made natural latex mattress instead, for a different feel but the same ability to match your sleep profile. And while you’re at it, make sure the size of your mattress is adequate. If you’ve got two adults, a toddler, and a dog all sleeping on a California King, you’re likely too cramped to get any proper rest.

6. Stick to a Set Sleep Routine

Like every diurnal animal, we humans are creatures of habit. If you always go to bed at different times, your body is going to have trouble figuring out when it’s really time to turn off and go to sleep.

Figure out a routine that works well for you and fits your lifestyle, and try to stick to it for a few weeks. It may take a little time to adjust, but having a routine can really help get your circadian rhythm and melatonin levels back on track. Adding a melatonin supplement to your nightly routine isn’t a bad idea either, but with a good routine and no electronic devices before bed, you aren’t going to need it.

7. Consider Custom Bedding

Your bedding is arguably just as important as the bed itself. Custom bedding is where it’s at. It optimizes heat distribution and airflow; the material is quality and soft to the touch; and the sheets are perfectly fitted to your mattress, so there’s no more waking up to corners that have slipped off or a loose-fitted sheet that bunches up in the middle as you move throughout the night.

Again, when you think about how much time you’re actually spending asleep, it makes a lot of sense to give yourself the best possible surface to rest on.

8. Kick Everyone Else Out or Supersize Your Bed

Your partner. Your kids. Your fur babies. Kick them out. We’d bet you’d sleep so much better if you didn’t have to fight for the covers all night, share a pillow, or clutch the edge of the bed for dear life. More and more (completely functional) couples are starting to sleep in separate bedrooms. Some of us snore. Some of us toss and turn. Some of us are night owls.

Just because you love living life with your partner doesn’t mean you have to love sharing a bed with them to sleep on. Plus, this way, you can both get custom mattresses and bedding made for your own individual sleeping styles, meaning no compromises and no disturbances.

Of course, if you’re someone who enjoys co-sleeping, you could consider upgrading to an oversized mattress. There’s no reason to sleep cramped up on a bed that barely fits two people. From the Alaskan King Bed to the Texas King Mattress, these oversized king mattresses are guaranteed to give you more than enough space to stretch out while still sharing a bed.

9. Make a List

You know when you’re trying to sleep, and all your mind seems to do is think in lists? All the embarrassing things you’ve ever done. The random strangers who’ve done you wrong by honking their horns or slamming doors in your face. The things you need to do tomorrow. The people you need to invite to that meeting at work.

Well, a study suggests that actually making a list will help. If you write down some of the things on your mind right before bed, it can help your brain relax quickly, which lets you fall asleep more easily. So, keep a pencil and a little notebook on your nightstand. It’ll help you get things off your mind, and might even entertain you when you wake up the next day and see your previous night’s scribbling.

10. Turn Up the White Noise

While you might think silence is the best way to fall asleep, white noise can really help you fall asleep faster and stay asleep better. Some people like to sleep with the fan on, while others turn to apps that produce sleep-inducing white noise.

That being said, white noise isn’t for everybody, since we’re all sensitive to different frequencies. If white noise doesn’t work for you, you can find pink and brown noise tracks, which have the same goal in mind but use different frequencies.

The Best Way to Improve Sleep: A Custom Mattress

Unfortunately, some things like stress or chaotic schedules are sometimes beyond our control. Focus instead on aspects you can control, like your bedroom. One of the most significant factors influencing sleep quality is your sleep environment, including the quality and comfort of the mattress you sleep on.

A good mattress provides optimal support and comfort, allowing the body to rest in a natural position. By aligning the spine and relieving pressure, a good mattress provides many benefits such as better circulation, reduced muscle tension, and minimized discomfort during sleep. Additionally, tossing and turning can interrupt sleep and the deeper restorative sleep stages. A supportive mattress will combat that and help prevent tossing and turning.

Here’s how a high-quality mattress tailored to your needs can benefit you:

1. Improved Sleep Quality: A comfortable and supportive mattress can enhance your sleep quality by promoting more restorative sleep stages and reducing sleep disturbances.
2. Enhanced Physical Health: Adequate and restful sleep supports immune function, hormone regulation, and cardiovascular health. This restoration can reduce the risk of obesity, diabetes, and heart disease.
3. Better Mental Health: Quality sleep is essential for cognitive function, mood regulation, and emotional well-being. Without this important regulation, you increase the risk of depression and anxiety.
4. Increased Energy and Vitality: Restorative sleep rejuvenates both the body and mind. Deeper sleep often means improved energy levels, concentration, productivity, and vitality.
5. Longevity and Quality of Life: Prioritizing sleep is associated with increased longevity and improved quality of life. To this end, choosing a great mattress allows you to thrive and enjoy life to the fullest.

Better Sleep is Crucial for a Long, Healthy Life

The science of sleep is about the importance of prioritizing restorative sleep. It is through deep sleep that we can find optimal health and well-being. And by understanding the mechanisms of sleep, the role of a good mattress becomes clear.

So, if you want to take your health seriously by improving the quality of your sleep, consider investing in a comfortable and supportive mattress to unlock the restorative power of sleep - sleep that can help you enjoy a healthier, happier, and more fulfilling life. Create a conducive sleep environment today and reap the benefits tomorrow with a new custom mattress.