10 Simple Hacks to Fall Asleep Faster and Sleep Better

Having trouble falling or staying asleep can be more than just frustrating — it can affect your body and mood.

To sleep better and wake up with more energy, try relaxing before bed. You can do things like take a warm bath, read a book, keep your room cool, exercise in the morning, and avoid using screens an hour before bedtime.

You’ve been searching for how to sleep fast or how to fall asleep quickly, you’ve come to the right place. We’ve compiled 10 simple, expert-backed sleep hacks that will help you fall asleep faster and wake up refreshed.

1. Avoid Long Daytime Naps

While naps can feel irresistible, sleeping too long during the day can throw off your nighttime sleep schedule.

• The Hack: If you must nap, keep it under 30 minutes and before 3 PM.
• Why It Works: Short power naps can recharge you without affecting nighttime sleep quality.
• Pro Tip: Lie on a comfortable surface like the SleepyCat Ultima Mattress, designed to support short, restorative naps.

2. Try the 4-7-8 Breathing Technique

This breathing exercise combines mindfulness and relaxation to help you fall asleep instantly.

Steps to Follow:

1. Place the tip of your tongue against the roof of your mouth.
2. Inhale quietly through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Exhale completely through your mouth for 8 seconds.
5. Repeat this 4 times.

• Why It Works: This technique reduces anxiety and slows your heart rate, making it one of the quickest ways to fall asleep.

3. Sleep Cooler – Set the Room to 18°C

Your body temperature naturally drops during sleep, and a cool room helps signal your brain that it’s time to rest.

• The Hack: Set your bedroom temperature to 18°C. Pair it with breathable cotton sheets and a cooling mattress.
• Why It Works: Research shows that cooler environments improve sleep onset and quality.
• SleepyCat Recommendation: Try the Ultima Mattress—India’s first mattress that keeps you 4° cooler for a comfortable night’s sleep.

4. Choose a Mattress That Feels Made for You

An unsupportive mattress could be the reason you can’t sleep easily.

• The Hack: Choose a mattress tailored to your sleeping position, body type, and preferences.
• Why It Works: The right mattress improves spinal alignment, reduces discomfort, and helps you fall asleep faster.
• Need Help? Use our Mattress Recommender to find your perfect match.

5. Journal Your Thoughts Before Bed

A racing mind is one of the biggest hurdles to falling asleep quickly.

• The Hack: Spend 5-10 minutes writing down your thoughts, worries, or a to-do list for tomorrow.
• Why It Works: Journaling clears mental clutter, allowing your mind to relax and focus on sleep.

6. Ditch the Screens Before Bed

Scrolling through your phone or watching TV stimulates your brain and delays sleep.

• The Hack: Turn off screens 30 minutes before bedtime.
• Why It Works: Blue light from screens suppresses melatonin, the sleep hormone, making it harder to fall asleep quickly.
• Try This: Swap your phone for a calming book or a relaxing meditation track.

7. Cut Down on Caffeine After 5 PM

Caffeine can stay in your system for hours, keeping you awake longer.

• The Hack: Avoid coffee, energy drinks, and sodas after 5 PM.
• Why It Works: Caffeine blocks sleep-inducing chemicals in the brain. Instead, sip on herbal teas like chamomile for a soothing bedtime ritual.

8. Try a Weighted Blanket for Anxiety Relief

Feeling anxious? A weighted blanket could be your solution.

• The Hack: Use a weighted blanket that’s 10% of your body weight.
• Why It Works: Weighted blankets use Deep Pressure Stimulation to reduce cortisol (stress hormone) and promote melatonin, helping you fall asleep easily.

9. Stick to a Consistent Sleep Schedule

Consistency is key when it comes to your body’s internal clock.

• The Hack: Go to bed and wake up at the same time every day, even on weekends.
• Why It Works: A regular sleep schedule trains your brain to fall asleep faster and wake up refreshed.

10. Listen to Relaxing Sleep Sounds

Sound therapy can calm your mind and prepare you for sleep.

• The Hack: Create a sleep playlist with:
  • Nature sounds (rain, waves, birds).
  • White noise.
  • Relaxing music or guided meditation.
• Why It Works: Relaxing sounds distract your brain from overthinking and help you fall asleep quickly at night.

Also read –The Ultimate Guide To A Relaxing Bedtime Routine

The Takeaway

With these simple yet effective hacks, you can finally say goodbye to sleepless nights. From breathing exercises to a perfectly cool mattress, small changes can make a big difference in how to fall asleep faster and sleep better.

Looking for the best sleep essentials? Check out SleepyCat for mattresses, cooling pillows, and other sleep products designed to help you fall asleep fast and wake up refreshed.