A good night’s sleep is one of the fundamental pillars of your well-being, and can have far reaching effects on your physical and mental health. If you’re currently struggling with trouble sleeping, take comfort in the fact you are not alone – in fact, in America alone, at least 70% of adults report receiving insufficient sleep through the night. 

If you want to combat your trouble sleeping, it’s helpful to start by making sustainable, long-term changes to your lifestyle. Whether it’s investing in a memory foam or hybrid mattress that actually contributes to your comfort, finding time each day to add a little exercise to your routine, or simply switching up your diet a little, there are plenty of solutions to combat trouble sleeping, and ensure you’re falling asleep fast each night. 

Here are seven sleeping tips that are guaranteed to help you get a better night’s sleep – happy snoozing! 

Tip #1 – Begin tracking your sleep schedule

Your sleep schedule, also known as your circadian rhythm, can have a serious impact on the quality of your rest. By tracking your sleep, it’s going to be easier to detect rhythms in your sleep, and keep you feeling in tune and aligned with your body.

Understanding your sleep schedule better can also help if you’re thinking about falling asleep faster than you’re able to. Tracking allows you to test out independent variables that might be impacting your sleep without you knowing it – for instance, do you have trouble sleeping on a spring bed when compared to a hybrid mattress? Do you prefer a lighter or heavier meal before sleep? Tracking your sleep will help you find out. Some popular sleep tracking apps include SleepScore and Sleep Cycle. 

Tip #2 – Find a bed you look forward to falling asleep in 

Do you have a memory foam, innerspring, or hybrid mattress? The type of bed you sleep on can have a massive impact on the quality of your sleep. Hybrid mattresses have become an increasingly popular choice for sleepers who are looking to invest in a good night’s sleep. 

Hybrid mattresses have gained this popularity simply because they combine the best of both worlds for those who have trouble sleeping. Not only are hybrid mattresses great for a supportive night’s sleep, they’re also comfortable, and include low motion-transfer properties that make them a great choice for partners who can be interrupted by each other’s movements through the night. 

Tip #3 – Keep your curtains drawn to get some natural light

Once you’ve figured out whether you need a hybrid mattress or another option, you’re going to want to test other ways to keep your bedroom super comfortable. One of the best ways to regulate your sleep cycle is exposing yourself to light, as well as hiding yourself from it. This is because exposure to light directly impacts your body’s production of melatonin, a hormone needed for those who have trouble sleeping to get a proper night of rest. 

Keeping your curtains drawn so that you’re able to wake up naturally in the morning can be a great benefit to your sleep cycle. What’s more, if you’re having trouble sleeping in the night, staying away from the blue light on your phones and other screens can be a great way to naturally boost the production of melatonin in your sleep. 

Tip #4 – Avoid drinking caffeine later on in the day 

Another reason you might be experiencing trouble sleeping is due to your caffeine consumption. If you’re trying to get a good night’s rest, one of the best things you can do for your body is to avoid drinking caffeinated beverages at least six hours before you go to bed at night. 

Many studies indicate that caffeine can actually stay in your system for up to eight hours after you rest. It’s advisable to stay away from that afternoon cup of coffee for this very reason, especially if you have trouble sleeping through the night. 

Tip #5 – Use melatonin supplements to regulate your sleep 

If you’re working on falling asleep faster than you do currently, melatonin might be a good option for better sleep. Melatonin supplements work by signaling to your body that it’s time to fall asleep, and have been proven to have very high efficacy rates with those who struggle to get a proper rest.

Melatonin also helps speed up the process of falling asleep, so they’re especially handy if you need to stick to a strict routine that you have trouble sticking to. 

Tip #6 – Keep your bedroom cool 

People sleep best in temperatures of around sixty-five degrees fahrenheit, and while this might fluctuate depending on your personal preferences, it’s best to keep your bedroom nice and cool to maximise your chances for a good night’s sleep. Another thing to keep in mind is making sure you’re able to invest in a hybrid mattress (or whatever kind you prefer) that keeps you cool through the night.

This is going to be especially important if you’re a stuffy sleeper, as stuffy rooms can actually cause more difficulty sleeping, and might even be detrimental to proper rest through the night. 

Tip #7 – Develop a mindfulness practice for the evenings 

One of the leading causes of trouble sleeping is likely to be stress, which is why it can be especially important to learn how to manage your own when you’re winding down for the night. Developing a mindfulness practice is one of the best ways to see a reduction in the amount of stress and anxiety you experience through the night. 

Mindfulness involves tuning out any external stressors and anxiety you might be experiencing by simply honing in on your body. Through deep breathing and body awareness, you can expect to feel a lot more zen, and much better primed to fall asleep fast. 

Falling asleep fast is a matter of practice. By implementing these simple tips into your daily routine, you’re going to find better sleep is just a couple of changes away.