Rest is important — from supporting brain function to maintaining physical health, sleep plays a key role in our lives. It can be challenging to wind down at the end of a busy day after rushing from work, to school, to practice, and making sure little ones get to bed on time.
The amount of time it takes to fall asleep at night is called sleep latency. According to the Sleep Foundation, the average amount of time to fall asleep is between 16 and 30 minutes. A sleep latency period of 45 minutes or longer can be indicative of poor sleep quality. Never fear, we’ve rounded up ways you can fall asleep faster and ways to calm down at the end of the day!
1. Listen to relaxing sounds or music.
Turn down the lights and turn on some calming music or sounds. On the Restore 2, “Ocean Sounds in Maine” or “Light Rain” are great, soothing options to try. Listening to a relaxing sound while preparing for rest allows our brains to have something else to focus on, outside of daily stressors or distractions. Calming sounds may even improve your sleep by slowing your heart rate and breathing, and lowering your blood pressure – allowing you to fall asleep even faster, a key component of how to get good sleep.
2. Wind down with a guided meditation.
A simple, guided meditation before bed can help you fall asleep faster by reducing stress and anxiety, promoting relaxation, and prepping the mind and body for sleep. It even promotes the release of the sleep hormone melatonin. Try out the “Sleep Meditations” section on your Restore or Restore 2 for a quick meditation before resting. You could decrease the time you spend lying awake and improve your quality of sleep! Win, win.
3. Make your bedroom cool and dark.
Did you know that darkness promotes relaxation and helps to stimulate the production of melatonin? And a cool room can help decrease the core temperature of your body which also helps increase those sleepy feelings. Want to read for a bit longer? No problem. A simple light, like the gorgeous light options made especially for Rest on your Restore 2, can serve as a soothing light while you continue to wind down from the day.
4. Stick to a schedule and routine.
By committing to a sleep and wake-up schedule and routine (as much as possible, that is!) you'll be saying "goodnight" to counting sheep and "hello" to falling asleep fast. Waking up and going to bed at the same time with a set routine and schedule helps regulate your body's internal biological clock, also known as the circadian rhythm, which is in charge of your sleep-wake cycle. By setting a consistent bedtime, you'll be training your body on what to expect over time and how to fall asleep faster.
5. Try out breathwork.
Breathwork can help you fall asleep faster by slowing down your heart rate and relaxing your mind and body. Consistent breathwork can even help reduce anxiety and stress — improving your overall sleep and helping you fall asleep faster, too. Restore and Restore 2 have a whole category called “Guided Rest” featuring different breathwork options, from “Restful Meditation” to “The Body Scan Studio”. Breathwork is one of the best ways to calm down.
With just a few changes to your bedtime routine, you'll be snoozing faster and waking up even more refreshed. These simple steps will transform your sleep game in no time!