5 Habits to Sleep Fast and Improve Sleep Quality

Following proper habits during the day can do wonders for your sleep quality and help you sleep fast! These are deceptively simple things you should follow to help you sleep faster, sleep better and improve your health too! By avoiding certain things and including other things into your day, you will be happier and your body & mind will thank you.

5 simple habits to sleep fast and improve sleep quality

Sleep at the same time. When you sleep and wake up at the same time every night, even on the weekends, you can improve sleep quality! This is because your body and mind get accustomed to it and can start switching off properly. When you sleep at the same time every night, even your parasympathetic nervous system (PNS) gets activated properly, allowing your heart rate to slow down, body to relax and brain switch off. As a result, you are prepared to wind down and can sleep fast. It’s like clockwork!


Avoid caffeine in the evening. Don’t drink coffee and other caffeinated drinks post 4 pm everyday. Caffeine is a psychostimulant and makes your body and brain active. As a result, your body ends up feeling more energised and awake rather than getting ready to switch off for the day. In fact, caffeine causes more anxiety and consuming coffee late at night can lead to trouble sleeping and worsen your sleep quality. Instead, considering eating an apple or a glass of warm milk! This will help you relax at night and sleep fast with ease.

Balance your mind. Before you sleep, take a few minutes to relax your mind, balance yourself and put away any troubling thoughts. You can do this by trying breathing exercises, journaling or meditation! This will put you in a positive mindset before you sleep, secrete more serotonin and bring more restful sleep! You can do all 3 on the Evolve app, and it’s free to use as well!

Avoid heavy dinners. Eating large portions of food directly impacts sleep quality. Instead, a light meal no less than 2 hours before bedtime can help improve your sleep quality. This is because heavy dinners make your body active at night, when it should be time to sleep. Your body starts focusing on digesting and breaking down the food, rather than switching off. Eat a light dinner instead and you’ll get better sleep and be able to sleep fast without a hitch!

Drink plenty of water. Sounds too easy, right? You’d be shocked at how many people don’t drink enough water during the day. By staying hydrated throughout the day, you can improve sleep quality with ease. This is because water helps improve your mood and blood circulation. As a result, there’s more oxygen in your body, allowing for better activity of the PNS and happy thoughts when you sleep! A simple way to drink more water if you aren’t doing it already is to drink a glass of water every time you take a break during work!

These are just 5 of the simplest things you can do to improve your sleep quality and sleep fast. The food you eat, stress management, following a sleep routine can all help you sleep better and faster!

Evolve’s guided audios help you sleep faster and improve sleep quality with proven and joyful techniques. The Evolve app is now live globally on Android & Apple, click here to try for free!

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