How To Get A Good Night’s Sleep

A good night’s sleep is one of the simplest ways to improve your overall health, mood, and daily performance. Yet many people still struggle to fall asleep, stay asleep, or wake feeling refreshed. The good news is that better sleep is achievable with the right habits, environment, and mindset.

In this guide, we explore why sleep matters, how REM sleep works, the benefits of getting enough rest, and practical tips to help you fall asleep faster.

What is REM Sleep?

REM sleep stands for Rapid Eye Movement sleep. It is one of the two core sleep stages, alongside non-REM sleep. REM sleep typically accounts for about 20 to 25 per cent of your total sleep and is known for vivid dreaming and increased brain activity. During REM sleep:

• Your brain processes memories and emotions.

• You form deeper learning connections.

• Your muscles relax while your mind becomes more active.

REM sleep plays a critical role in cognitive functions such as memory consolidation, learning, emotional processing, and creativity. It helps your brain organise and store information gathered throughout the day and contributes to problem-solving and emotional regulation. 

A typical sleep cycle lasts about 90 minutes and repeats several times throughout the night. REM periods become longer as the night progresses, which is why uninterrupted sleep is so important to improving sleep health. Without enough REM sleep, you may wake feeling cloudy, emotional, or forgetful, even if you technically slept long enough.

Health Benefits of Getting Enough Sleep

Getting enough quality sleep supports nearly every system in the body. Some of the most important health benefits include:

• Improved Brain Function: Sleep enhances focus, memory, decision-making, and learning. It also lowers the risk of cognitive decline.

• Stronger Immune System: Adequate sleep helps your body fight infections and recover faster from illness.

• Hormone Balance and Weight Management: Sleep regulates hormones that control hunger and metabolism, reducing cravings and overeating.

• Emotional Well-Being: Good sleep improves mood, lowers stress levels, and reduces the risk of anxiety and depression.

• Physical Recovery: During sleep, the body repairs tissues, builds muscle, and restores energy, making it essential for athletic performance and daily activity.

10 Tips on How to Fall Asleep Faster

Falling asleep quickly is about creating the right habits and environment that gently signal your body it’s time to wind down. Let’s go over ten effective ways to fall asleep faster.

1. Stick to a Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. When your sleep schedule is consistent (even on weekends), your body learns when to feel alert and when to feel sleepy, making it easier to fall asleep faster over time.

2. Limit Screen Time

Electronic devices emit blue light, which can suppress melatonin, the hormone responsible for sleep. Try turning off screens at least 30–60 minutes before bed and replace them with calming activities like reading, journaling, or gentle stretching to help your brain unwind.

3. Avoid Stimulants in the Evening

Caffeine, nicotine, and certain energy-boosting supplements can stay in your system for hours. Even if they don’t feel strong, they can subtly disrupt your ability to fall asleep, so it’s best to avoid them after mid-afternoon.

4. Practice Relaxation Techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation, or listening to soft music can help lower stress levels. These practices signal to your nervous system that it’s safe to slow down and prepare for sleep.

5. Don’t Force Sleep

Trying too hard to fall asleep often creates tension and anxiety. If you’re awake after about 20 minutes, get out of bed and do something calming in low light until you feel sleepy again, then return to bed.

6. Watch Evening Food and Drinks

Eating heavy meals or spicy foods late at night can cause discomfort and indigestion. Large amounts of fluids can also lead to frequent bathroom trips, so aim for lighter meals and moderate drinks in the evening.

7. Reduce Daytime Naps

Long or late-afternoon naps can interfere with nighttime sleep. If you need to nap, keep it short (around 20 to 30 minutes) and earlier in the day to avoid disrupting your sleep rhythm.

8. Optimise Your Bedroom Environment

Your bedroom should encourage rest, not stimulation. Keep it cool, dark, and quiet, and invest in a comfortable mattress and pillows. Removing clutter and limiting distractions can also help your mind relax.

If you’re looking for a quality mattress, try the Original Bed In A Box, a reliable choice for comfort, convenience, and peace of mind.

9. Exercise Regularly, But Not Before Bed

Regular exercise improves sleep quality and helps you fall asleep faster. However, intense workouts too close to bedtime can raise your heart rate and body temperature, making it harder to relax.

10. Create a Calming Bedtime Routine

Establishing a predictable wind-down routine helps signal to your body that sleep is approaching. Activities like reading, taking a warm shower, dimming the lights, or light stretches can help transition your mind and body from the day’s stress into a relaxed state, making it easier to fall asleep.

How to Create the Perfect Sleeping Environment

Your sleep environment has a powerful impact on how well you rest. A bedroom optimised for sleep should be comfortable, quiet, dark, and cool.

• Lighting: Keep the room as dark as possible. Use blackout curtains or a sleep mask to block light.

• Noise: Reduce noise with earplugs, white noise machines, or calming background sounds.

• Temperature: Most people sleep best in a slightly cool room, around 60–67°F (15–19°C).

• Comfort: Invest in a supportive mattress and pillows that suit your sleep position.

• Declutter and simplify: A clean, calm space reduces mental stimulation and stress.

• Limit bedroom activities: Reserve your bed for sleep and intimacy; avoid working or watching TV in bed.

By creating a sleep-friendly environment, you send a clear signal to your body and mind that it’s time to rest.

Improving Sleep Health One Step At a Time

Achieving better sleep starts with creating a routine and sticking to it. With a little patience and diligence, you’ll find yourself feeling refreshed and well-rested every morning. If you’re looking to upgrade your sleeping situation with a new mattress, you can always contact our team for expert guidance and personalised mattress advice.