As an Amazon, ShareASale and Impact Associate, we earn from qualifying purchases. This means that if you click on a link in our blog and purchase an item from Amazon or any of the ShareASale & Impact partners, we receive an affiliate commission at no extra cost to you. This helps us keep our content free and continue to provide valuable information. Thank you for your support! Read our full disclosure here
I used to be that person — lying in bed, scrolling my phone, watching the hours tick by while my brain insisted on replaying every cringey thing I’ve ever said since 2009.
Sound familiar?
If you’re anything like me, falling asleep isn’t as easy as just “closing your eyes and relaxing.” But after years of trial and error, I finally cracked the code on how to sleep faster — and stay asleep.
No gimmicks. Just real, science-backed tricks that actually made a difference for me.
Here are the top 10 things that helped me fall asleep faster (and might help you too):
1. I Set a Wind-Down Alarm
Not a wake-up alarm — a wind-down one. Every night at 9:30 PM, my phone tells me it’s time to start powering down. That means no more work, no intense TV shows, and definitely no doomscrolling.
This little habit helped signal to my brain: “Hey, it’s almost sleep time.”
2. I Made My Bed So Cozy I Couldn’t Wait to Get In
Real talk: the biggest game-changer for me was swapping out my old mattress for a Hybrid Cooling Mattress. I didn’t realize how much my lumpy old bed was messing with my sleep until I upgraded.
I also added Cooling Pillows for neck support and it’s honestly chef’s kiss. Now I look forward to bedtime like it’s a spa appointment.
3. No Screens After 10PM — Period
Blue light is the enemy of melatonin, and melatonin is the hormone that helps you sleep. I started using a book or journaling instead of my phone, and it helped my brain shut down way faster.
Bonus: my dreams are way less weird when I don’t fall asleep to TikToks.
4. I Keep My Room Cold (But My Feet Warm)
Experts say the ideal sleep temp is around 65°F (18°C). I was skeptical, but once I started sleeping in a cooler room — and wore fuzzy socks — I fell asleep way quicker.
Tip: Investing in a Mattress Protector also helps regulate temperature, which is great if you tend to overheat at night.
5. I Started Doing a 4-7-8 Breathing Exercise
Here’s how it works:
- Inhale for 4 seconds
- Hold for 7 seconds
- Exhale for 8 seconds
- Repeat the cycle
It sounds simple, but it calms your nervous system like nothing else. I can literally feel my muscles relax with each round.
6. I Cut Caffeine by 2PM (Hard Rule)
This one hurt at first — I love my late-afternoon coffee. But once I limited caffeine to before 2PM, I noticed I was naturally drowsier by 10PM.
Now I do herbal tea in the evening. Not as exciting, but my sleep thanks me.
7. I Stick to the Same Bedtime, Even on Weekends
It’s not always perfect, but having a consistent sleep schedule helped retrain my body’s internal clock. My brain started getting sleepy on its own around the same time each night — which felt like magic after years of insomnia.
8. I Keep My Phone Across the Room
This was a tough love move. By keeping my phone out of reach, I stopped checking it “just one more time” before bed. Less stimulation = faster sleep.
9. I Started Journaling My Thoughts Before Bed
If your brain loves to overthink at bedtime (hi, welcome to the club), journaling is a game-changer. I write down anything that’s bothering me, things I’m grateful for, or even my to-do list for the next day.
Getting it all out clears the mental clutter.
10. I Invested in Sleep — Literally
I used to spend money on gadgets, supplements, and apps… when what I really needed was better sleep gear.
The combo of the Emma’s Hybrid Cooling Mattress, and Cooling Pillows (I honestly can’t recommend them enough.), goodbye to caffeine, and hi to herbal tea and breathing exercises made a huge difference.
And if you’re not sure it’ll work for you — Emma offers a 100-day trial period, so you can test it risk-free.
Final Thoughts: You Can Sleep Faster — Just Set Yourself Up for It
Falling asleep quickly used to feel impossible to me. But with some small changes (and a much better mattress), it’s actually something I look forward to now.
Start with one or two of these tips and build from there. Your body — and your brain — will thank you.
