How to Fall Asleep Fast and Stay Asleep

Oh, the feeling of day dreaming...

Ever wish you had a magic button that could just knock you out cold?

In a good way ... of course.

A button that not only sends you to sleep but keeps you there, locked in a deep slumber until the morning.

While we haven't invented this button (yet!), at COZO we've got you the next best thing:

A blend of science-backed strategies and sleep nuggets of gold to help you fall asleep faster and stay asleep. 

 

Consistency is KING

Close your eyes and imagine this.

Your sleep is like a finely tuned orchestra.

Every night-time habit needs to be perfectly in sync for the music (ie. your sleep) to flow beautifully.

Establishing a night time routine is like conducting an orchestra.

Whether it's dimming the lights and reading a chapter of a book, engaging in a meditation session, taking a bath/shower or jotting down your thoughts in a journal – consistency is key.

Why?

Because these rituals generate recognition patterns in your brain.

It signals to your brain that it's time to wind down and relax, which makes it easier for you to fall asleep fast and stay asleep.

 

Eat Right, Sleep Tight

It may sound nuts, but what you eat and when you eat plays a crucial role in how well you sleep.

Heavy meals right before bed? A big no-no.

Your stomach is busy breaking down your food, and that discomfort while resting in a horizontal position can keep you up.

So try to keep dinners light and early.

It's also important to limit fluids before bed to avoid annoying middle-of-the-night bathroom trips.

Remember, a balanced diet isn't just for your waistline, it's a big factor in the quality of your sleep. 

 

You Need the Best Sleep Environment Possible

Treat your bedroom as a sanctuary designed just for your sleep.

That means it should be cool, dark, and quiet.

Invest in a high-quality sleep mask to block out all light, and consider noise-cancelling headphones.

Lights and loud noises are the two biggest causes of disruptions to a deep sleep.

So get rid of those possibilities in your sleep environment.

Your goal should be to create an environment that’s perfect for uninterrupted, longer lasting sleep.

You want to eliminate any chance that you'll wake up once you've fallen asleep.

 

The Popular Activity that is the WORST thing for Sleep

Alcohol.

It's great, and it's fun to drink.

I get it.

And yes, that glass of wine might make you feel drowsy for sleep.

But the truth is, alcohol is AWFUL for sleep performance.

It significantly impairs your sleep quality. 

It removes any chance for the deeper, more restorative stages of sleep.

If you drink alcohol, your REM sleep duration (the time period in your sleep cycle most important for memory consolidation, learning and dreaming) is cut down.

I'm not saying stop drinking altogether, especially if you enjoy it in a social setting.

But pick your nights. 

Because even a few drinks done often culminates in awful sleep performance and health in the short and long term. 

 

Soothe Your Senses

After a long day at work, sometimes all you need is just a little relaxer.

Scents and aromatherapy is that for me. 

Scents like lavender and chamomile are perfect because not only do they smell great, they actually decrease your heart rate and blood pressure.

This soothes your body into a deeper sleep.

A few drops on your pillow or a bedtime diffuser tells your mind it's time for bed. 

 

Use the 4-7-8 

No ... the 4-7-8 is not a code to my front door.

Developed by Dr. Andrew Weil, the '4-7-8' technique is a simple breath exercise.

Breathe in quietly through your nose for 4 seconds, hold the breath for 7 seconds, and exhale completely through your mouth for 8 seconds.

This breathing pattern aims to reduce anxiety and make you feel sleepy.

 

Spice Things Up with Eucalyptus

At COZO, we've woven a little extra magic into our products.

Our Eucalyptus silk pillowcases aren’t just luxuriously soft; they're also full of with natural properties that help fight bacteria and get you relaxed for bed.

Eucalyptol is a natural organic compound perfect for sleep. Think of it as an overnight skincare treatment while you get your beauty sleep.

 

Sleep Improvements are a Marathon, not a Sprint

Improving your sleep is a journey, not a one-night stand.

By following this guide in the long term, you're setting the stage for better sleep every single night.

And remember, it’s not about just closing your eyes and hoping for the best. 

Like anything, great performance is all about preparation and consistency. 

But hey, we're always here to help you at COZO.

You can explore products uniquely design to transform your sleep experience.

After all, every good night's sleep begins with the right environment and attitude.