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In my personal experience, I am my most desperate self late at night, lying in bed, willing sleep to come. The more I think about the upcoming morning, the more wired I feel (and the further away sleep becomes). On those nights, I will try literally any DIY trick to knock me out immediately. Luckily, two sleep experts with whom I’ve recently chatted have stepped in with some useful tips that make falling asleep shockingly easy—and you can do all the steps within five minutes.
Ahead, Sandra White, a certified cognitive-behavioral therapist who specializes in insomnia, and Dr. Liz Ross, a clinical psychologist, share five pieces of advice to make sleep easier. You can easily do all of these things tonight, and none of them involves taking melatonin. The key is to knock them out before you turn in for the night. Don’t wait until it’s too late.
Switch Out Your Bulbs
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The same way that the blue light on your television, laptop, and cell phone can stimulate your brain past the point of good sleep, aggressively cool-toned lights may hinder your ability to sleep. There’s an easy fix, though. “Switch out your lightbulbs to get a warmer temperature for sleep time,” explains White. “We’ve proven scientifically that lighting, sunshine, and evening light affect our moods and set/reset our circadian rhythm. Encouraging warmer temperature lighting in the evening supports this science.” She has a point. Opt for any bulbs with a 2000-3000K temperature to mimic candlelight.
The bulb’s temperature may not be ideal in places where you’d need to focus, like the kitchen or office, but in the bedroom, it’s really the only option.
Perform Your Own “Turndown Service”
You know, when you come back from dinner while on vacation to discover your bed has been turned down? There’s nothing better, and I stand by that. It may seem like a luxury you can enjoy only while on vacation, but believe it or not, you can perform this task yourself in a matter of seconds, and doing so can actually help you sleep better. “A brief, consistent ritual, such as pulling back the covers, removing decorative pillows, or dimming the lights, can serve as a behavioral cue for sleep,” says Dr. Ross. “The brain thrives on predictability. When the same sequence occurs each night, it signals that sleep is approaching. The key is consistency and keeping it simple.” Easy enough.
— SANDRA WHITE, COGNITIVE BEHAVORIAL THERAPIST
Clear the Clutter
I physically cannot relax knowing there is mess or clutter anywhere in my home—even if it’s in a different room than the one I am in, so this particular tip means a lot to me. What’s more, clearing your space of clutter isn’t just for the obsessively neat; it can also help relax your brain. “Our environment does seep into our brains and mindsets more than we realize during the day, and we take that with us to bed at night,” says White. “You can apply this five-minute reset to your bedroom in the daytime or evening to encourage a relaxing and tidy setting for sleep.”
No, she is not suggesting saving your deep-clean rituals for right before bed, as that will likely wake you up more than it puts you at ease. Instead, simply clear off your nightstand so the only items on it are the ones that make you feel calm, untangle the pile of cords on the floor beside your bed, and hang the outfit you chose to wear the next day; don’t leave it on the closest chair.
Introduce One Soft Texture
We admit: All of the tips and tricks on this list are easy to do, but this one is perhaps the easiest. All you have to do is toss a crazy-soft material atop your sleep space, which, in most cases, is the best. “Texture can influence nervous system regulation, so adding a soft throw blanket, a silk pillowcase, or even breathable sheets can increase comfort and signal coziness,” explains Dr. Ross. “These small tactile cues support the broader goal of helping the body shift out of vigilance and into safety.”
That’s not all, though: Dr. Ross adds that using the same cozy item every night is what makes this work. If you swap it out every day, you may not get the same level of effectiveness.
PRO TIP: Figure out which scents make you feel most at ease and snag them in essential oil form.
Scentscape Your Bedroom
It has been said time and time again that scent can heavily influence mood, so it should come as no surprise that infusing your bedroom with a calming scent can help you sleep better. “Lavender is the queen scent for calming your nervous system. It also lowers blood pressure and decreases heart rate, which is ideal for sleep,” White notes. “Ylang-ylang is also known for its calming influence on the mind and body. If you like scent blends, a combination of ylang-ylang, neroli, lavender, and marjoram significantly decreases cortisol levels.” We don’t recommend sleeping with a candle burning, so you may want to consider a humidifier with aromatherapy.
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