Sealy: Science Backed Tips To Help You Fall Asleep Fast

As the world’s largest bed manufacturer with dozens of factories worldwide, Sealy has built a reputation for innovation and excellence spanning over 100 years. When choosing bedding for your business or home, choose Sealy beds that are orthopaedically designed to provide the best in comfort, support and durability, for a superior sleep experience.

There’s nothing worse than lying in bed, staring at the ceiling, tossing and turning, trying to fall asleep. It could be stress related, maybe it was something you ate, or this could be a regular occurrence for you. We’ve put together a few science-backed tips to help you fall asleep fast.

In the moment

Ok, so you’re already in bed and you can’t get your brain to shut down and you’re simply not falling asleep. This is what you should do to fall asleep faster:

Manage your stress. If you know you’re feeling stressed, practice a simple breathing technique to help drift off to sleep. The “4-7-8 Breathing Technique” helps your body relax and calms anxiety. This is how to do it: Breathe in through your nose for a count of four. Hold your breath for a count of seven. Exhale through your nose for a count of eight. Repeat at least four times.
Try a guided meditation using meditation apps. Alternatively, you can also find good guided meditations on YouTube. This Sleep Hypnosis to Fall Asleep Fast has helped many overcome sleepless nights!
Stop fighting it. Instead, trick your brain using the psychological principle called paradoxical intention. If you use paradoxical (reverse) intention and think staying awake, you might actually fall asleep faster. So next time you struggle to sleep, just give up the thought, “I need to sleep now”. Listen to a podcast or read a book as if you want to stay awake, and your brain may do the opposite and let you sleep!
Use aromatherapy. If you have Lavender essential oil, put a drop in your hand, rub your hands together and cup your hands over your face. Take four to five deep breaths. Alternatively put a few drops on your pillow.

Fall asleep fast: Plan for better sleep

If you’re serious about better sleep, start thinking about it before it’s time to go to bed.

Get the foundation right: A good mattress. In almost every case, a poor quality, old or worn mattress is an overlooked factor in insomnia. If you’ve been sinking into an old bed that’s lost its shape your body is not being supported and your unique sleeping posture isn’t being accommodated. If your mattress is too firm or too soft, you might experience back and joint pains. Sealy’s exclusive Posturepedic Technology™ mattresses are built strategically to help provide proper support for the entire body, comfort for a great night’s sleep and durability for peace of mind. Orthopedically correct mattress design fully supports the body while at the same time relieving pressure points, allowing the body to fully relax.
Feed your body right: Plan your dinner. The latest science reveals that what you eat for dinner and when you eat also makes a huge difference to your sleep. Eating carbohydrates with a high glycemic index four hours before bedtime, such as white rice and pasta, could significantly reduce the time it takes to fall asleep. Research by the American Journal of Clinical Nutrition explains that this is because carbohydrates could increase the level of serotonin precursor in your body, which is known as a “wellness chemical” with sleep-inducing effects. However, be sure to limit caffeine and sugary drinks close to bedtime.
Exercise during the day. Exercise releases endorphins, the happy hormone. If you can exercise outside, you get the added bonus of Vitamin D.
Stretch before bed. Slow, purposeful movements helps you breathe slowly and focus on your breath, relaxing your body and mind. Click here for some stretches that will help you fall asleep fast.
Your pillow makes a big difference. This might surprise you, but when it comes to sleep quality, pillows are almost as important as your mattress. If your neck and shoulders aren’t getting enough support, your spine and body could be out of alignment, causing body aches and sleeplessness. Sealy offers a variety of pillows to suit the most comfortable sleeping posture, including gel memory foam pillows. Browse Sealy pillows here.
Leave screens out the bedroom. Try to stop looking at screens – whether it’s your phone, your TV or your laptop – at least an hour before bedtime. Rather read a book, it will relax your mind more!