10 tips for falling asleep quickly
Written on April 14, 2025, by Pauline de Santarome
The causes of sleep disorders and their impact on health
Several causes can lead to disruptive sleep:
Lifestyle: certain daily habits can disrupt sleep. Among the most common are excessive consumption of stimulants (tea, coffee, etc.) or alcohol. Eating too much rich food can also disrupt your night's sleep.
Psychological and emotional factors: Stress and anxiety are common causes that interfere with sleep.
Certain illnesses affect sleep: thyroid problems, asthma, acid reflux, etc.
A noisy environment or irregular temperature in your bedroom are also factors that do not promote restful sleep.
In the long term, irregular sleep can have several consequences that can lower your quality of life: irritability, chronic fatigue, mood disorders, weakened immune system, depression, etc.
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This treatment helped me relax before going to bed, allowing me to fall asleep more quickly.
Santarome's 10 tips for restful sleep
In order to fall back into the arms of Morpheus and avoid counting sheep, there are certain tricks you can use to help you fall asleep.
Tip #1: Deep breathing
A simple tip that can help you relax is deep breathing. When you are stressed or anxious, your heart rate tends to increase, preventing you from falling asleep. Deep breathing slows down your heart rate by taking deep breaths.
Lie down comfortably on your back and breathe in through your nose before breathing out through your mouth. Repeat until your heart rate is calm and steady.
Tip #2: Mediation and relaxation
Meditation is well known for its calming effects before bedtime. After a long, hard day at work, meditation helps you relax and unwind, allowing you to sleep better and feel rested.
Sit cross-legged, breathe calmly, and clear your mind. If you find it difficult to concentrate, light a scented candle or play some music to help you relax.
Tip #3: Dietary supplements for sleep
If relaxation isn't your cup of tea, Santarome sleep gummies from Santarome, made with melatonin, California poppy, valerian, passionflower, lavender essential oil, and a trio of buds, help you fall asleep for optimal sleep quality. The combination of these plants promotes restful sleep and rejuvenation. Discover the full range of sleep supplements from Santarome.
Made in France, Santarome gummies are vegan and gluten-free. Before bed, take a sugar-free gummy for a good night's sleep.
Tip #4: Set a regular schedule for waking up and going to bed
Imposing regular sleep schedules on your body allows your brain to register and get used to these habits. Indeed, the body needs a regular rhythm. Studies show that going to bed at regular times significantly reduces insomnia and sleep disorders. Sleep is particularly important for the body's recovery and regeneration. By having regular sleep hours, the body can rest and recover better. In this way, sleeping at regular hours reduces stress and leads to a higher quality of life.
Tip #5: Avoid screens
Electronic screens reflect blue light, which stimulates the retina and disrupts sleep. Blue light reflections slow down melatonin secretion and cause the brain to feel excited.
Tip #6: Exercise regularly
Engaging in physical activity and sports promotes restful sleep because it induces a natural feeling of tiredness that makes you fall asleep more quickly.
Sport is known to be an escape, allowing us to avoid thinking about external problems. It relieves stress and anxiety by releasing dopamine. Sport therefore reduces stress levels.
In addition, some studies show that physical activity has benefits against certain sleep disorders such as sleep apnea and asthma.
Tip #7: The power of slow-release carbohydrates
Nutrition also has a definite influence on sleep. Consuming certain foods such as slow-release carbohydrates and sugars has an effect that promotes sleep.
To help you sleep better, choose legumes such as lentils or chickpeas. Seeds such as sesame and pumpkin contain tryptophan, an acid that the body cannot produce on its own. This acid is produced by sugary foods, which cause drowsiness. In addition, carbohydrates produce serotonin, which is essential for the production of melatonin.
Tip #8: Don't fast or overeat
Eating too much late at night can cause disruption to your body. Overeating can lead to acid reflux, which prevents digestion and therefore falling asleep.
Conversely, sleeping on an empty stomach causes disruption because the brain focuses solely on the feeling of fullness, which interrupts the sensation of sleep.
Tip #9: Chamomile leaf infusions
A true old-fashioned remedy, the active ingredients in chamomile leaves offer numerous benefits, including helping to combat insomnia.
Before going to bed, drink a cup of chamomile tea to sleep like a baby.
Tip #10: Lavender essential oil
Lavender has relaxing and sleep-restoring properties. Its action aims to relax and thus combat insomnia.
Simply apply a few drops of lavender essential oil to your pillow for a long night's sleep.
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