10 Ways to Instantly Improve Your Sleep

A women sleeps peacefully in here bed.

Falling asleep should not be a nightmare. We understand the struggle of tossing and turning until sunrise or waking up feeling exhausted—it sucks. The whole point of sleep is to rest your body and mind, so why is it so complicated to get quality shut-eye?

While sleep issues could result from infinite possibilities, here are Sleep by Dufresne's top ten ways to immediately fall asleep faster and wake up refreshed every morning.

1. Learn More About How You Sleep

The quality of your sleep will dictate the outcome of your day. We repeat: the quality of your sleep will dictate the outcome of your day. The best way to control the quality of your sleep is by understanding the positives and identifying areas to improve.

You can immerse yourself in sleep knowledge without doing any online research. Take notes of your favourite sleep position, environment requirements, and how you feel when you wake up. While online tests are fun, nothing beats your actual sleep experience.

For more information on finding a sleep solution that answers your nighttime pain points, schedule an appointment with one of our sleep experts to get a free sleep assessment using our Pressure Mapping Technology.

2. Elevate Your Head and Neck

If you struggle with snoring or can’t fall asleep because your significant other is sawing wood, elevating the head and neck will help alleviate the issue. Other than snoring, elevation promotes even blood flow, leading to improved blood circulation and a more restful sleep.

Rather than stacking pillows, here are two ways to comfortably elevate your head and neck.

Here is our weekly reminder that your choice of pillow affects the quality of your sleep. If you currently sleep with three pillows that could be classified as kitchen cloths because they are so thin, then you are missing out on a plethora of comfort.

Invest in a pillow that suits your sleep style. If you have trouble with snoring or unhealthy breath while asleep, open your airways with an elevated pillow such as the Tempur-Pedic Tempur-Align ProHigh Queen Pillow. Its high profile elevates your head while the contouring materials conform to the natural shape of your neck, creating a comfortable sleeping position.

A high profile pillow made for neck and head elevation.

Lifestyle bases offer elevation through cutting-edge sleep technology. The convenience of motion presents much more than the ability to raise your head for TV time and, instead, could solve several sleep issues in one purchase.

Similarly, lifestyle bases open your airways through head and neck elevation. Additionally, they can raise your feet, improving blood flow and circulation and helping your muscles recover throughout the night.

An Ashley lifestyle base that can electronically lift your head and feet.

3. Build a Consistent Sleep Schedule

It takes approximately two weeks of consistent effort to build an effective routine. This theory works because our bodies need time to recognize the pattern and adjust accordingly—sleep is no different.

Identify the ebb and flow of your daily schedule and build an achievable sleep plan. Here are three goals you should set to ensure you will get optimum sleep:

  1. I will go to bed at a set time each night
  2. I will wake up and get out of bed at a set time each morning
  3. I will achieve a set amount of quality sleep each day

If you build a consistent bedtime schedule, your sleep, mood and energy levels will improve quickly.

4. Improve Your Sleep Solution

A man and woman lay in bed watching a movie on a laptop together.

It’s easy to blame yourself for a bad night’s rest. Whether you drink caffeine or have too much on your mind, don't chalk every frustrating sleep up to personal decisions. Instead, look at your sleep solution.

From lumpy pillows to scratchy bed sheets, your sleep solution could be the culprit behind countless long nights of frustration. The key to finding the issue is understanding your inventory.

Create a comprehensive list of the items you interact with before bed. Here are a few things to consider:

  • Age: whether it’s your mattress or bed sheets, note how long you have used it. Just like food, sleep solutions have an expiry date.
  • Condition: if your pillows are lumpy or your mattress leans to one side, it could be time to change your sleep gear.
  • Quality: you may not need the most expensive mattress on the market, but the quality of your sleep gear should match your rest goals.
  • Missing pieces: the issue might not be a faulty item but instead the absence of a key peace to your sleepy puzzle. Ensure you have a mattress, pillows, base, bedsheets and all the sleep accessories you need to sleep soundly.

5. Tailor Your Environment with Sleep Accessories

Your bedroom should be a personal sanctuary where you find peace and comfort after a long day. While you should visually make the space your own, you should focus on creating an atmosphere where sleep can thrive.

Sleep by Dufresne offers a variety of sleep accessories that help you tailor your sleep solution to suit your sleep needs. Browse our selection of sleep accessories by clicking the button below.

A box and it's coordinating mattress protector sit on a mattress.

6. Manage Blue and Natural Light Intake

Modern technology helps us streamline our schedules, but it also can prevent us from getting the quality rest we need. Avoid blue light from phones, laptops or televisions at least 1-2 hours before bed for a better night’s sleep.

The sun may sap some of your energy during the day, but studies show soaking in the sunrays early in the morning and afternoon sets the stage for a restful night’s sleep. Try to spend more time outdoors during the day and situate your workspace near a bright window for quality rest.

7. Avoid Caffeine Late in the Day

We understand the need for a late-day pick-me-up, but it could be part of the reason why you need additional energy in the first place. While studies show caffeine affects your sleep when consumed up to 12 hours before bedtime, try to avoid drinking caffeine at least 6 hours before hitting the sheets for better results.

Swap coffee for healthy and sleep-inducing teas. Teas containing chamomile, lavender, and valerian root are natural sedatives and relaxants that promote restful sleep and a more mindful brain and body.

A hot beverage sits on a nightstand with a man sleeping in the background.

8. Avoid Alcohol Before Bed

If you plan to enjoy a night out with friends, dancing the night away, the chances are sleep is not top of mind—and that’s okay, in moderation. This tip is for casual patio drinks with friends and backyard bevies with your significant other. Go ahead and enjoy a cocktail or two but try to cut yourself off at least four hours before bedtime to avoid any sleep disruptions caused by alcohol.

While the sedative properties of alcohol may help you fall asleep quickly, it has to be broken down by the enzymes in your liver, causing interruptions in your sleep cycle and ultimately making you wake up feeling drowsy the next day. Skip the nightcap and achieve more tomorrow!

9. Avoid Late-Night Snacks

A woman enjoys a late-night treat from the fridge.

If you want to improve your sleep, the last place you would probably look is your diet, but maybe think twice before chowing down a late-night snack. Eating before bed can cause indigestion which can interrupt your sleep cycle throughout the night.

Eat your last meal (or snack) at least three hours before bed. Your body uses this grace period to digest the food you’ve eaten throughout the day and prepare your body for a refreshing and revitalizing sleep.

10. Exercise During the Day

Exercise is a key factor in preparing yourself for a fulfilling day. Not only does exercise help you fall asleep faster, but it also reduces the likeliness of insomnia and sleep apnea while increasing the amount of REM sleep achieved each night.

The best time to exercise is during the day, as workouts too close to bedtime can interfere with your ability to fall asleep. Get in your reps at least three hours before bed to feel the burn and get the rest you deserve.

The Future of Sleep

Achieving a restful and revitalizing sleep is key to bringing continued success and energy into each day. Follow these ten tips to start falling asleep faster and waking feeling rested and ready to take on the day.

Create a Sleep Solution That Suits You

Visit Sleep by Dufresne to take your sleep to the next level. With expert sleep knowledge, cutting-edge technology and a 100 Night Sleep Guarantee, we can build a sleep solution that’s made for you.

If you need help understanding the science behind our selection, book a free appointment with our sleep experts and get a full sleep test identifying your pressure points using pressure mapping technology.