How to unwind naturally and drift off in minutes.
Staring at the ceiling for 30 minutes every night? You’re not alone. The average person takes 10-20 minutes to fall asleep, but many struggle far longer. The good news? A few simple changes to your routine can help you drift off faster and sleep more soundly.
Here are five science-backed strategies to help you fall asleep faster tonight:
1. Lower your bedroom temperature
Set your room to 65-68°F because your body needs to cool down to trigger sleepiness. Your core temperature naturally drops as you prepare for sleep, and a cooler environment helps accelerate this process.
2. Dim the lights 2 hours before bed
Reduce bright lights because darkness signals your brain to produce melatonin. Start dimming overhead lights and switch to warm, soft lighting to help your body recognize it’s time to wind down.
3. Stop using screens 1 hour before bed
Put away phones and laptops because blue light blocks melatonin production and keeps you alert. The stimulating content also keeps your mind active when it should be calming down.
4. Practice the 4-7-8 breathing technique
Breathe in for 4 counts, hold for 7, exhale for 8 because this pattern activates your parasympathetic nervous system and reduces stress hormones. This simple technique can help quiet racing thoughts and relax your body.
5. Let the Pod optimize your sleep temperature automatically
The Pod’s Active Grid technology learns your sleep patterns and adjusts your bed’s temperature throughout the night because maintaining the perfect sleep temperature helps you fall asleep faster and achieve deeper sleep stages. No more waking up hot or tossing off blankets.
Ready to fall asleep faster and wake up more restored? Discover how the Pod’s temperature control can transform your nights.
