Are you lying in bed, your eyes feeling heavy, but your mind just won’t shut off? Sleep problems rarely have a single cause. Most often, it’s a combination of everyday stress, screen time, and a lack of an evening routine. The good news: There are many things you can do on your own—usually, small but consistent adjustments in the evening are enough.
Good sleep isn't a matter of willpower, but of habit. The body responds to recurring cues, set times, dimmed lights, and fewer stimuli. People who establish these cues regularly generally fall asleep much more easily.
7 Tips for Falling Asleep More Easily
Stick to a regular schedule. Go to bed and wake up at the same time every day—even on weekends. The body thrives on routine.
Turn off your screens early enough. The blue light from cell phones and laptops keeps you awake. Stop using them at least 30 minutes beforehand.
Keep the bedroom cool and dark. 16–18 °C is considered the ideal temperature for sleeping.
Avoid caffeine in the afternoon. For some people, caffeine can still have an effect 6–8 hours after their last cup of coffee.
Establish a consistent evening routine. Whether it's reading, stretching, or drinking herbal tea—a recurring ritual signals to your body that it's almost time for bed.
Spread out your physical activity throughout the day. Regular exercise promotes a more restful sleep; it’s best not to exercise right before bedtime.
Write down your thoughts instead of letting them swirl around in your head. A quick note next to your bed helps you let go of your thoughts instead of carrying them with you.
When a supplement is a good idea
If you have an established evening routine but still have trouble falling asleep, a mindful supplement can be an additional building block. "Night Rest" is designed exactly for this purpose: the melatonin it contains helps you fall asleep faster*, and the capsules can be easily incorporated into your existing evening routine—as a regular part of your day’s end. Take it daily 30 minutes before bedtime so that both your body and mind can prepare for the night.
Frequently Asked Questions
How long does it take to get into a new evening routine?
Experience shows that it takes 2–3 weeks of consistent repetition for a new routine to become a solid habit. What matters most is not so much the perfection of the individual ritual as it is consistency—those who set the same cues at the same time every evening usually reach their goal faster than those who make sporadic attempts.
What should you do when the clocks change or after a trip?
It’s best to prepare in small steps: Start adjusting your bedtime by 15 to 30 minutes each day in the desired direction two to three days in advance, rather than changing everything all at once on the day of travel. Once you arrive, light is especially helpful—go outside as early as possible in the morning, as this is the strongest cue for your internal clock. And adjust to local time as quickly as possible, including during meals.
Can I catch up on sleep on the weekend?
Only to a certain extent. One or two longer nights of sleep can certainly make up for a short-term sleep deficit to some degree—but if you sleep three hours longer on Saturday, you’re shifting your internal clock, much like when you fly to a different time zone. Experts call this “social jet lag”: On Sunday evening, it’s harder to fall asleep, and on Monday, it’s difficult to get up. It’s therefore more effective to keep your wake-up time as consistent as possible even on weekends—with no more than about an hour’s variation—and to make up for the lost sleep by going to bed earlier. A short nap of 20 to 30 minutes is a better solution than spending a long morning in bed.
*Melatonin helps reduce the time it takes to fall asleep.
The beneficial effect occurs when 1 mg of melatonin is taken shortly before bedtime.
