Sleep is essential for your immune system, heart health, and memory. If you take too long to fall asleep, you might not get enough deep rest for healthy living. Here’s the good news: You don’t have to settle for bad sleep health. With a few lifestyle changes, you can fall asleep faster and get better deep sleep every night.
Taking too long to fall asleep is super frustrating — and it’s really bad for your overall sleep quality. The key to falling asleep faster is getting your brain to recognize that it’s bedtime. Things like stress, caffeine, and computer screens can wake up your brain — so it’s important to start relaxing before getting into bed.
Start preparing for bed in five steps:
- Avoid caffeine 4 hours before bed
- Avoid exercising 1 hour before bed
- Dim or turn off indoor lights about 1 hour before sleeping
- Stop using screens at least 30 minutes before bed
- Meditate when you lay down
By avoiding stimulants like caffeine and computer screens, you’re telling your brain that it’s almost time to sleep. Then, when you lay down, meditation can help calm your mind so you’re relaxed and ready for rest.
Deep sleep is part of your nightly sleep cycle. This stage is defined by physiological changes like a lower heart rate and slower breathing. Deep sleep is dedicated to repairing muscles, bones, and tissue. It also supports your immune system and brain health — so getting enough deep rest is vital.
Most healthy adults experience deep sleep for 1 to 2 hours during an 8-hour night. That means roughly 13% to 25% of your rest should include deep sleep. If you don’t get enough, you might feel unrested and groggy in the morning.
For most people, the brain naturally regulates deep sleep so you get enough high-quality rest without any intervention. However, not getting enough hours of sleep overall is a common cause of low-quality or insufficient deep sleep. You can get better deep sleep by improving your general sleep health.
Set a bedtime and stick to it
Changing your bedtime throughout the week confuses your brain. By setting a consistent bedtime, your body will understand when it’s time to rest — giving you more deep sleep and better sleep quality.
Don’t consume caffeine or alcohol before bed
We all know caffeine can make it hard to fall asleep. But did you know alcohol is bad for sleep health too? Alcohol disrupts your sleep cycle throughout the night and limits deep sleep. Avoid caffeine and alcohol starting 4 hours before bed for healthier rest.
Keep your bedroom comfortable
Prioritize healthy deep sleep by keeping your bedroom dark, cool, and quiet. In noisy or bright environments, try using earplugs and blackout curtains.
One of the best ways to prepare yourself for healthy rest is to avoid stimulating light before bed. Certain blue wavelengths tell your brain to wake up. That’s why sunlight in the morning can help you feel alert and ready for the day. But seeing blue wavelengths at night messes up your internal clock. Indoor lighting and computer screens can trick your brain into daytime mode, disrupting deep sleep.Thankfully, there’s a solution. Ocusleep glasses protect your sleep by filtering lights that cause wakefulness.
Unlike other sleep aids, Ocusleep glasses are an excellent natural option that supports your body’s internal clock. Taking supplements and avoiding caffeine can only do so much if your body still thinks it's daytime. Experts recommend wearing sleep glasses 2 hours before bed. That gives your brain enough time to get ready for rest. Clinical studies show that consistently wearing sleep glasses can give you an extra 30 minutes of high-quality sleep each night. Sleep glasses are also a proven treatment for insomnia, making them a powerful, long-term solution for better sleep health.
Better sleep is easier than you think. With a few lifestyle changes and a pair of Ocusleep glasses, you can fall asleep faster and wake up refreshed. Ocusleep glasses are made by doctors and guaranteed to improve your sleep. Try the 14-day challenge and get better rest in 2 weeks, or your money back.