Top tactics for getting to sleep quickly
Some people seem to fall asleep effortlessly, drifting off almost as soon as their head hits the pillow. For many of us, though, falling asleep can be a struggle. Lying awake knowing that time is ticking away until your alarm goes off can be a major source of sleep-related anxiety. In fact, if you have insomnia, worrying about not getting enough sleep can keep you awake for longer.
The good news is, knowing how to get to sleep quickly is a skill you can learn. It’s normal for it to take 10 to 20 minutes to fall asleep, but if you find yourself tossing and turning for more than half an hour, here are some things you can try.
Optimise your bedroom for sleep
The first thing to do is make sure there is nothing in your sleep environment that might be keeping you awake.
To start with, is your mattress comfortable? Do you have the right pillow? Do you change your bed sheets regularly and keep the room nice and clean? Making your bedroom as comfortable and relaxing as possible is a good first step.
Block as much light as possible from the room, and keep the temperature cool – ideally, between 15° and 20°C. And if noise is an issue, consider investing in a decent pair of ear plugs. These small, simple things can make a big difference to your quality of sleep.
Keep a sleep schedule
One of the simplest ways to train your body to sleep quickly is to go to bed and wake up at the same time each day. Having a consistent routine will help reset your circadian rhythm so that your body is ready to sleep when you go to bed.
Napping during the day can disrupt your sleep schedule, so try to avoid it if possible. And if keeping a schedule doesn’t help you get to sleep faster, it might be worth trying a bedtime restriction protocol.
This involves reducing your time in bed to just below what you think you need for a good night’s rest, and increasing or decreasing the amount of time depending on how well you sleep after seven days. This helps you narrow down exactly how much sleep you need each night, as well as associating going to bed with going straight to sleep.
Prepare your mind and body for rest
Part of your sleep schedule should include one or two hours of winding down time before bed. It’s time to turn off devices, dim the lights and give yourself the chance to relax.
The production of melatonin, an important sleep hormone, is affected by exposure to artificial light. So if you spend the hours before bed watching TV, using your laptop or scrolling on your phone, try putting them away and picking up a book instead. Or roll out your yoga mat and do some gentle stretching – a regular yoga practice has been shown to improve sleep.
A hot bath or shower before bed can also help with sleep onset. Your body cools down when you sleep, and cooling down after a hot bath can send a signal to your brain that it’s time to snooze.
Try some bedtime brain training techniques
Once you are in bed, there are a number of relaxation techniques you can try to help you drift away.
The military method
This technique was developed to help soldiers get to sleep quickly in challenging conditions. Those who use it claim it can bring on sleep within two minutes. Here’s how to do it:
1. Sit on the edge of your bed and tighten your face muscles into a wince, then slowly let them relax.
2. Let your shoulders drop and your arms dangle. Feel your body grow heavy.
3. Keeping your body loose and limp, clear your mind for 10 seconds.
4. Visualise yourself lying in a canoe below a clear, blue sky, or swinging gently in a velvet hammock.
5. If your mind gets distracted, repeat the words ‘don’t think, don’t think, don’t think’ for 10 seconds and then return to the visualisation.
The US army claims that the method works for 96% of those who try it – but there’s a catch. You need to practice every night for six weeks to see the best results.
The 4-7-8 breathing method
Another simple technique is based on pranayama, an ancient yogic breathing practice. Called the 4-7-8 technique, it was developed by integrative medicine practitioner Dr Andrew Weil.
It’s quite straightforward to practice. Rest your tongue on the roof of your mouth. Breathe in through your nose to the count of four. Hold for the count of seven. Then breathe out through your mouth in a long, slow sigh for eight seconds. Repeat this four times.
This practice calms the nervous system, and can used any time to reduce stress or anxiety.
Progressive muscle relaxation
Also known as a body scan, progressive muscle relaxation is another great way to unwind and empty your thoughts in preparation for sleep.
Lying in bed, and breathing deeply, gently tense the muscles in your toes and then let them relax. Next, tense and relax the muscles in your foot. Then your calves, thighs, and so on, all the way up to the top of your head.
This is a great way to let go of tension in your body. It’s also a common option in guided meditation apps if you prefer to listen to an instructor.
Getting to sleep quickly is a skill
By practicing some of the techniques described above, you can learn how to fall asleep easily every night. But ironically, it’s also important not to try too hard or you’ll get performance anxiety.
Here’s one last tip: some insomniacs have success with actively trying not to sleep. Called‘paradoxical intention’, the idea is to tell yourself you have to stay awake. Facing your fear of not sleeping reduces anxiety about sleep and makes it easier to drift off. It’s an unconventional approach, but you never know – it might just do the trick.
IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.