8 quick tips for falling asleep more easily
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Lying awake in bed for too long? You're not alone: many people need 30 minutes or more to fall asleep—and that's on a regular basis. Falling asleep quickly is essential for deep, restful sleep. In this article, you'll learn which methods for falling asleep might work for you and how you can significantly reduce your sleep onset latency with a few simple tricks.
Why you can't fall asleep – common causes
Before we get to the tips, it's important to know the possible reasons for problems falling asleep:
- Worrying thoughts & stress (often in the evening)
- Too much blue light (smartphones, tablets)
- Irregular sleep patterns
- Eating too late or consuming caffeine in the evening
- No clear evening routine
- Poor sleep hygiene (light, temperature, noise)
The good news is that you can change many of these factors yourself with simple measures.
8 tips to help you fall asleep faster
1. Stick to a regular bedtime routine
Get up at the same time every day—even on weekends. This will help your body learn when to get tired.
2. Avoid blue light before bedtime
Avoid screens for at least 60 minutes before going to bed—they interfere with melatonin production.
3. Establish a calming evening routine
Rituals such as showering, personal care, reading, or drinking tea help your body prepare for sleep.
4. Use breathing techniques to calm your thoughts and nerves
One of many breathing techniques is the 4-7-8 technique. Breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds – this effectively calms the body. In our guide to yoga and breathing, we take a closer look at breathing techniques.
5. Optimize your bedroom
A room temperature of 18°C, complete darkness, and quiet promote deeper and faster sleep.
6. Avoid caffeine after 2 p.m.
Coffee, cola, and other caffeinated beverages in the afternoon can delay your sleep by hours.
7. Find yourself in the present moment and in your body
Place your hands next to your ears and snap first on the left and then on the right. Repeat this for one minute, concentrating only on your sense of hearing and perceiving the sound of your snapping. This brings your mind back to your body.
8. Use relaxation techniques
Body scans, meditation, or audio stories to help you fall asleep can help you switch off mentally.
➕ Recommended products from Audemu for better sleep:
- Sleep Strips – for comfortable closure of the mouth during the night, to maintain nasal breathing and calm the nerves
- Nasal Strips – for blocked nose, snoring, or nasal septum problems. The strips allow for greater airflow and thus increase oxygen supply through the nose (also useful for sporting activities)
- Revive Eyes PDRN+ Microneedling Eye Patches – the perfect finish to your evening self-care routine for an even more rested look under the eyes the next morning
Why you can't fall asleep – common causes
Before we get to the tips, it's important to know the possible reasons for problems falling asleep:
- Worrying thoughts & stress (often in the evening)
- Too much blue light (smartphones, tablets)
- Irregular sleep patterns
- Eating too late or consuming caffeine in the evening
- No clear evening routine
- Poor sleep hygiene (light, temperature, noise)
The good news is that you can change many of these factors yourself with simple measures.
8 tips to help you fall asleep faster
1. Stick to a regular bedtime routine
Get up at the same time every day—even on weekends. This will help your body learn when to get tired.
2. Avoid blue light before bedtime
Avoid screens for at least 60 minutes before going to bed—they interfere with melatonin production.
3. Establish a calming evening routine
Rituals such as showering, personal care, reading, or drinking tea help your body prepare for sleep.
4. Use breathing techniques to calm your thoughts and nerves
One of many breathing techniques is the 4-7-8 technique. Breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds – this effectively calms the body. In our guide to yoga and breathing, we take a closer look at breathing techniques.
5. Optimize your bedroom
A room temperature of 18°C, complete darkness, and quiet promote deeper and faster sleep.
6. Avoid caffeine after 2 p.m.
Coffee, cola, and other caffeinated beverages in the afternoon can delay your sleep by hours.
7. Find yourself in the present moment and in your body
Place your hands next to your ears and snap first on the left and then on the right. Repeat this for one minute, concentrating only on your sense of hearing and perceiving the sound of your snapping. This brings your mind back to your body.
8. Use relaxation techniques
Body scans, meditation, or audio stories to help you fall asleep can help you switch off mentally.
➕ Recommended products from Audemu for better sleep:
- Sleep Strips – for comfortable closure of the mouth during the night, to maintain nasal breathing and calm the nerves
- Nasal Strips – for blocked nose, snoring, or nasal septum problems. The strips allow for greater airflow and thus increase oxygen supply through the nose (also useful for sporting activities)
- Revive Eyes PDRN+ Microneedling Eye Patches – the perfect finish to your evening self-care routine for an even more rested look under the eyes the next morning
