Struggling to fall asleep at night? Here’s how to sleep faster and wake up refreshed! From calming nighttime drinks to luxe bedding, these easy tips will help you drift off effortlessly.
Hey bestie,
If you’re anything like me, you’ve had those nights where your brain just won’t shut off. You’re lying in bed, staring at the ceiling, thinking about your to-do list, that embarrassing thing you said five years ago, and whether or not you should cut your hair (again). Sound familiar? Girl, I got you.
Getting quality sleep is a must if you want to glow up, feel energized, and truly live your dream life. So today, I’m sharing my favorite tips on how to sleep faster and actually wake up feeling refreshed.
Before we dive in, if you’re looking to create a dream life that you’re obsessed with, grab my FREE Pinterest to Dream Life Guide—it’ll help you start visualizing and manifesting your goals this year!
Why Can’t I Fall Asleep Quickly?
Let’s be real—falling asleep isn’t always easy, especially when your mind is racing or you’re scrolling TikTok for just five more minutes (we’ve all been there). Some common reasons why you might struggle to fall asleep include:
- Too much screen time before bed (hello, blue light!)
- Stress and overthinking
- Drinking caffeine too late in the day
- An uncomfortable sleep environment
- An inconsistent bedtime routine
Luckily, there are simple fixes that will have you snoozing like a queen in no time.
1. Ditch the Screens Before Bed
Blue light from your phone, laptop, and TV messes with your melatonin levels, making it harder to fall asleep. Try this instead:
- Wear blue light glasses if you must scroll before bed
- Put your phone on Do Not Disturb mode
- Swap screens for a book or journaling session
2. Create a Relaxing Nighttime Routine
Your body loves routine. By doing the same calming activities before bed, you’re signaling to your brain that it’s time to wind down. Some ideas:
- Sip on a sleepy-time mocktail with chamomile or tart cherry juice
- Take a warm shower or bath with lavender-scented products
- Write a brain dump journal entry to clear your mind
3. Make Your Sleep Environment Dreamy
Your bedroom should feel like a cozy sleep sanctuary. Here’s how to upgrade your space:
- Soft lighting: Use warm, dim lights or a salt lamp
- Lavender pillow spray: Calming and smells so good
- Luxe bedding: Invest in silky pillowcases and breathable sheets
- A clean room: Clutter = stress. Keep it tidy for better sleep vibes!
4. Try Sleep-Boosting Supplements
Sometimes, a little extra support helps. These are my go-to’s:
- Magnesium: Helps your muscles relax and reduces stress
- Olly Sleep Gummies: Contain melatonin and L-theanine for deeper rest
- Herbal teas: Chamomile, valerian root, or peppermint tea are amazing
5. Listen to Sleepy Sounds
If silence makes your brain go into overdrive, try listening to:
- YouTube sleep sound frequencies (search “delta waves for sleep”)
- A white noise machine or Hatch clock sounds
- Soft nature sounds like rain or ocean waves
6. Time Your Last Meal Right
Eating too close to bedtime can mess with digestion and keep you awake. Try to finish eating at least 2-3 hours before bed and avoid super spicy or sugary foods at night.
7. Move Your Body During the Day
Exercise helps regulate your sleep cycle! Even a 15-minute walk or some gentle yoga can make a huge difference in how quickly you fall asleep at night.
8. Stick to a Consistent Sleep Schedule
Going to bed and waking up at the same time every day (yes, even on weekends) helps train your body to fall asleep faster.
9. Keep a Cool Room Temperature
Your body sleeps best in a slightly cooler room—around 65°F (18°C) is ideal. Try using a fan, cooling blanket, or lightweight pajamas.
10. Set Sleep Intentions with Journaling
Before bed, take five minutes to write down:
- What you’re grateful for
- One small win from the day
- A positive affirmation (e.g., I am worthy of deep, restful sleep)
This helps shift your mindset and promotes relaxation.
11. Try the 4-7-8 Breathing Trick
This simple breathing technique helps calm your nervous system:
- Inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
- Repeat 4 times
Instant relaxation!
12. Give Yourself Permission to Rest
Sometimes, the stress of trying to fall asleep makes it worse. Instead of pressuring yourself, tell yourself: It’s okay if I don’t fall asleep right away. My body is still resting and recovering.
Sweet Dreams, Bestie! ✨
Getting quality sleep is one of the best things you can do for your glow-up journey. Try a few of these tips tonight and see how much better you feel in the morning!
And if you’re ready to finally stick to your goals this year, check out my Accountability Bestie 12-Week Guided Planner. It’s designed to help you stay motivated, accountable, and actually achieve your biggest goals. You’ve got this!
Xo, Chelsea Elise
