My tips for falling asleep faster and getting a deep sleep 🌙💤

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Sleeping in a completely dark room

A dark room creates a sleep-inducing environment. Light sources such as artificial lights, moonbeams, or outdoor lighting can disrupt the production of melatonin, an essential hormone for regulating the sleep-wake cycle. That's why I always try to sleep in the darkest room possible. I, therefore, advise you to remove any artificial light present in your bedroom (light, nightlight, or light switch) and if you feel it's necessary, invest in blackout curtains or a sleep mask to block out any unwanted light and improve the quality of your sleep.

No caffeine after 5 pm

This is one point I can't stress enough: no caffeine or other stimulants after 5 pm! Caffeine is a stimulant commonly consumed worldwide for its energizing and invigorating effects. However, consuming it late can disrupt your sleep cycle and make it more difficult to fall asleep. If you want to improve the quality of your sleep and fall asleep faster, it's essential to consider the impact of caffeine on your body. Caffeine can interfere with your ability to fall asleep and get quality sleep. Avoid consuming caffeinated drinks or foods after 5 pm.

Not checking screens at least 30' before bedtime

If there's one thing to remember from this post, it's this! Smartphones, tablets, and computer screens emit blue light, which can disrupt melatonin secretion and affect your ability to fall asleep.

I haven't looked at my phone or computer before bed for 1 or 2 years now, and what a difference it's made! Like many, I used to spend time on social networks just before bed, but wanting to improve my sleep, I decided to stop and replace it with a moment of reading. After making this change, I noticed that I fell asleep faster, and had a deeper, more peaceful sleep. I also wake up feeling like I've had a restorative sleep and with more energy as a result!

Reading before sleeping

As I mentioned before, I've now got into the habit of reading before bed. For me, it's a non-negotiable part of my evening routine, because it's a moment that not only keeps me entertained in a way other than with screens, but it's also a way of preparing my brain for sleep, by having a calmer and less stimulating activity. What's more, my reading time is also a moment with myself, without distraction, during which I learn or entertain myself on subjects that interest me.

Magnesium

Magnesium is an essential mineral that can play an important role in sleep quality. It helps relax muscles and calm the nervous system. I use magnesium bis-glycinate (not magnesium citrate, as I don't tolerate it well) when I'm under stress, when I'm on my period, or when I've been doing a lot of physical exercises. I notice a big difference compared with when I don't take it. I feel much more relaxed and less tense, so I'd recommend finding out if you want to take it too.

Valerian

Valerian is a medicinal plant with sedative and anxiolytic properties. It's a plant I take during stressful periods or when I know I'm likely to have trouble falling asleep (the night before an exam, for example). I don't use it very often, but when I do, I take it as an herbal tea or pill about 1 hour before bedtime. I love this plant because it's relaxing without being overpowering and, above all, it's natural.

Writing down the things on your mind before going to sleep

Taking the time to write down your thoughts, concerns, or tasks on paper before going to bed can free your mind from stress and worries. This helps you to relax and fall asleep more easily, preventing your thoughts from going round and round during the night.

No sugar just before bed

Eating sugar-rich foods before bed can disrupt your sleep by increasing stimulation and energy. Fluctuating blood sugar levels can lead to night-time awakenings and reduced sleep quality. Avoid sugary snacks or drinks shortly before bedtime. By limiting sugar at the end of the day, you'll help create a smooth transition to sleep, allowing you to wake up more rested and refreshed in the morning.

Subdued light

Soft, subdued light in the hours before bedtime can signal to your body that it's time to relax and prepare for sleep. Avoid bright lights and prefer soft lamps or candles to create a soothing atmosphere conducive to falling asleep.

Sleeping on a comfortable mattress and pillow

The choice of mattress and pillow is essential for a good night's sleep. Choose a mattress that correctly supports your body and a pillow that is adapted to your sleeping position and the curve of your neck. A mattress that's too soft or too firm can cause pain, while an ill-fitting pillow can lead to neck strain. Investing in quality items will significantly improve the quality of your sleep, giving you restful rest and better physical and mental health.