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Falling asleep is not an immediate act. It's a process that involves the body, the mind and the environment in which you sleep. When rest doesn't come easily, frustration sets in and sleep becomes even more difficult.

If you identify with this situation, this article will help you understand how to fall asleep quickly, with simple and effective guidelines that you can apply in your daily life.

Why is it hard to fall asleep?

Difficulty falling asleep quickly is more common than you might think. It can be related to lifestyle, emotional state or even the comfort of the bedroom. Here are the most common causes:

• An active mind: constant thoughts or worrying about the next day make it difficult to relax.
• Exposure to light and screens: blue light emitted by electronic devices inhibits the production of melatonin, the sleep hormone.
• Irregular routines: going to bed and waking up at different times every day disrupts the biological rhythm.
• Insufficient comfort: a mattress that is too firm, an unsuitable pillow or a high temperature can prevent the body from relaxing.
• Consumption of stimulants: coffee, alcohol or heavy meals before bed interfere with falling asleep.

Recognizing what prevents you from sleeping well is the first step towards falling asleep faster and with greater quality.

How to fall asleep quickly?

Establishing a peaceful routine before bed is essential to help the body relax. Follow these simple recommendations for a week and notice the difference:

Thirty to twenty minutes before bedtime - Turn off visual stimuli

• Dim the lights in the room and prefer warm, soft light;
• Move your phone and other screens away (night mode and out of reach);
• If you feel thirsty, opt for water or a relaxing infusion such as chamomile or linden.

Twenty to ten minutes before - Breathing and comfort

• Take deep breaths using the 4-7-8 method: inhale for four seconds, hold for seven and exhale for eight;
• Stretch your neck and shoulders to release tension;
• Adjust the environment - keep the room temperature between 18 and 20 °C and use light bedding.

Last few minutes - Total relaxation

• Relax each part of your body, from your feet to your face, gradually;
• Visualize a peaceful landscape, such as the sea or the countryside;
• If you don't fall asleep in twenty minutes, get up, read something light with a soft light and only go back to bed when you feel sleepy.

These steps help you fall asleep quickly because they reduce stimuli, balance your breathing and prepare your body to rest naturally.

Additional techniques for better sleep

Reverse counting with visualization

Countfrom 100 to 1, imagining a calm landscape. If you lose count, it's a sign that your mind is slowing down.

Muscle relaxation

Contract and relax each muscle group for a few seconds - a simple technique that helps you fall asleep faster.

Twenty-minute rule

If you're awake for a long time, get up and do some light activity, returning to bed only when you're drowsy.

A sleep-friendly environment

The environment in which you sleep directly influences how quickly you fall asleep. Small adjustments can make all the difference:

• Light: avoid white or bluish light; use lampshades with warm, indirect light;
• Sound: reduce noise and, if necessary, use soft, constant sounds, such as the sound of rain;
• Temperature: keep it between 18 and 20 °C to make it easier to sleep;
• Bed and mattress: choose a mattress and pillow that offer the right support for your body and sleeping position;
• Organization: keep the room tidy, with pleasant textiles and no visual distractions.

What to avoid before bed

Some simple habits may be delaying your rest:

• Avoid caffeine or energy drinks from the afternoon onwards;
• Limit alcohol, which although initially relaxing, disturbs deep sleep;
• Don't do intense physical exercise before going to bed;
• Avoid heavy, spicy meals in the hours before sleep.

Frequently asked questions (FAQ)

How long is it "normal" to fall asleep?

Between 10 and 20 minutes. More than 30 minutes on a recurring basis deserves attention.

Does listening to music help you fall asleep quickly?

Yes, as long as the music is quiet and at a low volume.

Should I use apps with night lights?

They may help slightly, but the ideal is to avoid screens in the last half hour before bed.

When should I seek help?

If difficulty falling asleep persists for more than three weeks, or is accompanied by daytime tiredness, heavy snoring or breathing pauses, seek medical advice.

We believe that deep rest begins with adequate comfort.

Our mattresses, sommiers, pillows and headboards have been designed to provide balance, support and softness, helping you to fall asleep quickly and maintain a continuous, restorative sleep.