A good night’s sleep has many benefits for your health and wellbeing. Try these out-of-the-box tips to fall asleep quickly and get the restful sleep you deserve.

Warm showers or baths can help you relax before bed, as the drop in temperature signals your body it’s time to sleep. The 4-7-8 breathing technique can clear your mind while calming you down.

Change Your Sleep Position

We all have a sleep position that we prefer, but sometimes it’s not the most healthy one for us. Changing your sleep position could help you to fall asleep more easily and wake up feeling more refreshed and pain-free.

A fetal sleep position (on your side with your knees curled up toward your body) may help reduce back pain, as well as lower abdominal and spinal pressure. However, this position can restrict breathing and exacerbate acid reflux.

The best sleeping position is whichever position allows you to achieve healthy spinal alignment from your hips to your head. If you sleep on your back, try a pillow under your knees to support the spine and avoid snoring. If you sleep on your stomach, a small pillow between the knees can keep the hips stacked and improve alignment. Changing your sleep position can take time, so be patient. The results will be worth it. Using the Luxury Goose Down Pillows & Duvets can improve your sleep and make you feel warm and rested.

Listen to Relaxing Sounds

A consistent nighttime routine is key to a peaceful sleep, and incorporating music into your evening ritual can help set the mood. Try listening to relaxing sounds like gentle songs that soothe and lull you to sleep or ambient soundscapes designed specifically for sleep.

Ocean waves are a popular choice for soothing sleep sounds, as they evoke feelings of relaxation and contentment. The crashing of the waves creates a steady rhythm that helps to calm the mind and slow down the heart rate. Other popular sleep sound options include pink noise, which combines all frequencies at once to create a static-like sound that masks other distractions, and brown noise, which uses lower frequency sounds to drown out higher ones.

Some people find comfort in the familiar sounds of human voices, which can be found on guided meditation and sleep-themed podcasts. The calming voices can be relaxing and even trigger a response known as autonomous sensory meridian response (ASMR), which can feel like tingles or a numbing sensation in the ears, mouth, and scalp.

Do a Body Scan

A body scan is a type of mindfulness meditation that helps you recognize and release any tension or stress in your body. This practice helps you relax and fall asleep more easily because it can reduce anxiety.

To do a body scan, lay down or sit comfortably and close your eyes. Breathe deeply and move your focus to different parts of your body, starting at the top of your head. Notice how your brain and neck feel — does it feel relaxed or tense? Continue to move your attention down the rest of your body — your shoulders, arms, hands, chest, back, hips, legs and feet.

If you’re looking for ways to sleep better, try our body scan meditation on the Headspace app or check out the full library of sleep and relaxation meditations we have here. The app is free to download and has a 10-day course for beginners and a 30-day free trial.

Breathe from Your Belly

Practicing diaphragmatic “belly” breathing is another easy way to promote relaxation and help with sleeping. It’s a type of deep breathing that is said to help alleviate stress and may also aid in lowering blood pressure, improving cardiovascular health and more.

Start by positioning yourself in a comfortable position, preferably lying down. Place one hand on your chest and the other on your belly, right below the rib cage. Inhale slowly, feeling your stomach rise, and then exhale deeply, allowing your belly to fall as you do. Repeat this for a few minutes to notice your pattern.

Once you feel confident with your breathing pattern, try out 4-7-8 breathing. This technique involves counting to four with each inhale and exhale, which can be a helpful tool for people who tend to hyperventilate when trying to fall asleep. Slowly inhale through your nose for a count of four, then exhale with pursed lips (like you would for whistling) for an additional two seconds.

Turn Off the Light

Keeping the TV on, reading with a light or tablet, or even just looking at your phone at night can make it harder to fall asleep. It’s important to have a dark bedroom that promotes sleep and is free of distractions so you can get your best rest possible.

Bright lights suppress melatonin, a natural sleep inducer. Dimming the lights 2 hours before bedtime helps to create a better environment for sleeping. You may also want to look for a red nightlight that does not contain blue light, which will help with melatonin production and your circadian rhythm.

If you have a hard time falling asleep without the TV or a light on, try using a white noise app or machine, or putting your phone in do not disturb mode. Over time, this will get your brain and body used to a healthy sleep cycle and allow you to fall asleep quickly and easily.

Keep the Noise to a Minimum

A TV droning in the next apartment, a bus hissing to a stop, or even a snoring partner can be a huge distraction to sleep. Noises can be a big problem for sleepers because they often wake you up just as you are entering your deepest sleep phase, making it difficult to fall back asleep.

While a quiet environment can be ideal for sleeping, some people find that a little bit of background noise is actually beneficial to sleep. It can mute disturbing sounds that may keep you awake or mask the sound of your own breathing, and it can help to create a comfortable and relaxing sleep space.

It’s important to find a soothing sound that works for you, so experiment with different types of sounds and adjust the volume until you have found what is most effective for you. White noise is a common option, but it’s not the only one — you can also try soothing music and nature sounds.

Get Some Exercise

One-off sleepless nights are not too bad but long-term poor sleep can lead to serious health problems such as heart disease, stroke, obesity, diabetes and even Alzheimer’s. The good news is that getting enough exercise can help you sleep better at night.

The trick is to find a routine that fits into your lifestyle and doesn’t interfere with your bedtime. Generally speaking, moderate aerobic activity is the best type of exercise for sleep.

A simple walk around the neighborhood can be a great way to wind down before sleeping, especially if you can avoid the glaring light of the television and other distracting devices that suppress the production of the sleep-inducing hormone melatonin.

Other gentle exercises that can be done at home include yoga, stretching and meditation. But be careful not to work out too close to bedtime as vigorous exercise can increase cortisol levels and raise the core body temperature, both of which are disruptive to sleep.

Put on Soft Pajamas

Incorporating a new bedtime ritual is one of the best ways to get your little ones in the right mindset for sleep. Whether it’s reading a book or singing a lullaby, this can help them feel comfortable and calm before drifting off to slumber. Another important element is choosing the right pyjamas. Adding a pair of soft pajamas to your child’s bedtime routine can be a luxurious addition that makes them feel like they’re part of the ritual and will help them to associate them with sleep time.

When selecting a new pair of PJs for yourself or your kids, opt for natural fabrics like cotton, silk, or bamboo as they breathe well and will help regulate your body temperature throughout the night. This is why we love these brushed cotton jersey pajamas from PajamaGram and this next-level mulberry silk set from Lilysilk 22. Both are super chic, with elasticated waists for comfort and thoughtfully designed with side splits along the legs to keep you cool and comfortable as you sleep.

Wear Warm Socks

Although it may seem like an odd sleep hack, wearing warm socks at night can help you fall asleep more easily. This is because warming the feet can lower your core body temperature, which makes it easier to fall asleep.

To get the best results, make sure to wear breathable cotton bed socks that are loose and soft. These socks will also allow for airflow, so you won’t overheat. You can also try using a pair of rice-filled socks that can be warmed in the microwave to provide an ongoing source of heat.

This is a good trick for anyone who has trouble falling asleep or staying asleep, especially older people and individuals with conditions like Raynaud’s disease. Just be careful not to overheat, as this can cause interdigital maceration (a condition that causes the skin between the toes to look wet). Try this simple sleep hack for a peaceful night’s sleep!