How to Fall Asleep Faster

If you’re anything like me, your night might go something like this: after an exhausting day, you brush your teeth, get into your Zelda-themed pajamas, snuggle up in bed, turn off the lights, and then… nothing. Crickets. Not the good kind of nothing, but the “ten seconds ago I felt like I would die if I didn’t get into bed and now I’m perfectly awake” kind of nothing. You squeeze your eyes tighter or shift positions, hoping it will help, but no. As the clock ticks, you become increasingly aware of every second of sleep you’re losing and how bad tomorrow will be.

If this sounds familiar, this guide is for you. We've compiled some of the best advice and practices to help you fall asleep in minutes. We'll start with pre-bedtime habits and finish with a Navy technique that claims to induce sleep in two minutes.

Pre-Bedtime Tips

1. Sleep in a Cooler Environment

Your thermal environment is crucial for sleep. Overheating, due to heavy blankets, pajamas, or a hot room, decreases slow-wave and REM sleep. Your body needs to drop 2-3°F (1.5°C) to initiate sleep. Aim for a room temperature around 65°F (18.3°C). Too cold is better than too hot as it disrupts sleep less.

2. Take a Hot Shower or Bath

It’s not the warmth that helps you sleep but the cool-down afterward. Hot temperatures cause blood to move to the skin's surface, and once you step out, your body radiates inner heat, dropping your core temperature and signaling to your brain that it’s time to sleep.

3. Put Away the Clock

Watching the clock increases stress and wakefulness. Time monitoring is strongly linked to sleep disruption, so put the clock out of sight.

4. Avoid Caffeine and Nicotine

Caffeine (found in coffee, colas, tea, and chocolate) can take up to eight hours to wear off. Nicotine is a stimulant, too. Avoid these substances late in the day. Also, avoid eating too close to bedtime; aim for neither too full nor too hungry.

5.Exercise Earlier in the Day

Physical activity helps you fall asleep faster, but working out 2-3 hours before bed can keep you up. Naps are great, but avoid them after 3 p.m.

6. Relax Before Bed

Engage in a relaxing activity within the hour before bed. This helps transition your brain into sleep mode. Reading is a perfect pre-sleep ritual.

7. Get Sunlight During the Day

Exposure to natural sunlight for at least 30 minutes a day helps regulate your body’s sleep schedule. Minimize light exposure in the evening, and avoid screens before bed.

Navy Sleep Technique

If you’ve followed these tips but are still awake, try this technique allegedly used by the U.S. Navy to fall asleep in two minutes.

1. Systematic Relaxation

a)Take a deep breath and close your eyes.

b)Focus on relaxing each part of your body. Start with your face: squish and squint your face, then let it relax. Breathe out, feel your cheeks, tongue, mouth, and jaw relax, and imagine your eyes sinking into their sockets.

c) Move down your body, tightening and then relaxing your shoulders, arms, chest, legs, and feet, while breathing deeply.

2. Clear Your Mind

Enter a meditative state. Let thoughts pass without dwelling on them. Focus on breathing or visualize a calming location, like a hammock on a warm summer day.

If intrusive thoughts persist, repeat "don't think" for 10 seconds.

Consistency is Key

The most crucial tip for falling asleep immediately is to go to bed and wake up at the same time every day, even on weekends. Routine helps condition your body to work like clockwork.

Final Advice

If you still can’t fall asleep, don’t lie awake. Doing so can cause anxiety and worsen the problem. Get up and do a relaxing or slightly boring activity until you feel sleepy.