For some, climbing into bed at night is the beginning of a long battle to fall asleep.
But for others, it’s lights out within seconds of their head hitting the pillow. If you’ve ever wondered what makes these quick snoozers so different, they’re not just lucky—they often have specific habits and qualities that contribute to their ability to fall asleep with ease. The good thing is that a lot of these are habits you can incorporate into your own life pretty easily.
1. They stick to a consistent sleep schedule.
People who fall asleep quickly often have well-regulated internal clocks. They go to bed and wake up at roughly the same time every day, even on weekends. Their consistency helps their body recognise when it’s time to wind down, making it easier to drift off without effort.
2. They have a solid nighttime routine.
Source: Unsplash From dimming the lights to avoiding screens before bed, quick sleepers know the importance of preparing their minds and bodies for rest. Their routines might include reading, meditating, or having a warm drink, signalling to their brain that it’s time to relax.
3. They manage their stress levels effectively.
Stress is one of the biggest culprits behind tossing and turning, but people who sleep easily tend to have strategies for keeping stress in check. Whether it’s through exercise, journaling, or mindfulness, they avoid letting their worries creep into bed with them.
4. They avoid caffeine late in the day.
Late-night coffee drinkers might struggle to understand why they’re wide awake at midnight, but those who fall asleep quickly know to cut off caffeine consumption by the early afternoon. They’re mindful of how stimulants can interfere with their ability to unwind.
5. They prioritise physical activity.
Source: Unsplash Regular exercise is a natural sleep aid, and quick sleepers often stay active throughout the day. Whether it’s a full workout or simply walking, moving their bodies helps them burn off excess energy, making it easier to relax at night.
6. They don’t overthink falling asleep.
People who fall asleep quickly often have a relaxed attitude toward sleep itself. Instead of stressing about whether they’ll fall asleep, they simply let it happen. Their ease around sleep prevents the anxiety that can keep other people awake.
7. They create a comfortable sleep environment.
Quick sleepers know the value of a good sleep setup. From investing in a supportive mattress to ensuring their room is cool, dark, and quiet, they make sure their environment is as conducive to rest as possible.
8. They avoid overstimulation before bed.
Whether it’s watching intense TV shows or scrolling through social media, people who fall asleep easily avoid overly stimulating activities before bedtime. They understand that calming the mind is key to nodding off quickly.
9. They don’t rely on naps to make up for lost sleep.
While naps can be tempting, quick sleepers tend to limit or avoid them altogether, especially late in the day. By reserving sleep for nighttime, they ensure their bodies are ready to rest when their heads hit the pillow.
10. They eat dinner at a reasonable time.
Late-night meals can interfere with the body’s ability to relax, but quick sleepers tend to finish eating well before bedtime. They allow their digestive system plenty of time to wind down, avoiding discomfort that might disrupt sleep.
11. They maintain a healthy relationship with their thoughts.
Overthinkers often struggle to fall asleep, but quick sleepers have learned to manage their thoughts effectively. Whether it’s by practising gratitude, focusing on positive reflections, or simply letting go of the day’s worries, they avoid letting their minds race at bedtime.
12. They minimise alcohol consumption.
Although alcohol can make you feel sleepy initially, it often disrupts the quality of sleep. Quick sleepers tend to limit their alcohol intake or avoid it entirely, ensuring their rest isn’t interrupted by poor sleep cycles or dehydration.
13. They stay hydrated throughout the day—but not too close to bedtime.
Quick sleepers are mindful of their hydration habits. They drink plenty of water during the day but taper off in the evening to avoid late-night trips to the bathroom. That balance helps them settle into a deeper, uninterrupted sleep.
14. They embrace relaxation techniques.
Whether it’s deep breathing, progressive muscle relaxation, or visualisation, quick sleepers often use techniques to calm their minds and bodies before bed. These practices help signal to their brain that it’s time to transition into sleep mode.
15. They accept that some nights might not be perfect.
Even the best sleepers occasionally have a rough night. The difference is that quick sleepers don’t let one bad night spiral into a pattern of stress and sleeplessness. They know that sleep will come eventually and trust their routine to get them back on track.
