Buzz
Getting a good night's sleep isn't always easy, but mastering techniques to fall asleep fast can be a game changer for many adults. The reality is that we're not getting enough rest—far less than we need. A study from Ball State University in 2019 found that the percentage of Americans struggling with insufficient sleep (less than seven hours) rose from 30.9% in 2010 to 35.6% in 2018. Furthermore, according to the Centers for Disease Control, over a third of Americans fail to get seven hours of sleep on a regular basis.
While some factors may be beyond our control, there are proven strategies to tackle sleeplessness. Try these expert-backed tips to help you fall asleep faster, starting tonight.
First, develop healthy pre-bedtime routines.
Even before you settle into bed, make sure you dedicate time to unwind in the evenings. Dr. Janet Kennedy, a clinical psychologist and sleep expert, emphasizes that the ability to fall asleep quickly begins hours before you even lay down.
"If the only time you get to relax is when you're lying in bed, your mind will be overwhelmed with thoughts of the day's events, things you still need to do, random conversations—basically, everything you didn't have time to process earlier," Kennedy explains. "This type of rumination increases mental alertness, making it more difficult to fall asleep."
To begin the process of winding down, Kennedy suggests turning off all screens at least one hour before bed. Start by putting away your phone and computer, then turn off the TV.
"Your mind needs time to calm down before bed, which is why it’s crucial to power off screens an hour ahead of time," she advises. "We spend all day absorbing information and multitasking, keeping our brains highly active. But we need moments to process or reflect on our day before we sleep."
There isn't a single universal method for unwinding. "Choose a way to relax that feels right for you," Kennedy suggests. "Your bedtime routine should be something you enjoy, not a chore."
Do what works best for you: listen to calming music, stretch lightly, or try journaling. Whatever helps you slow down, center your mind, and feel peaceful and ready for sleep. For some, the soothing effect of deep pressure from a weighted blanket may do the trick. When you’re ready to sleep, try these seven expert-approved techniques to drift off.
1. Read until you can no longer keep your eyes open.
After turning off your screens, including the TV, Kennedy suggests doing some light reading in bed to help you drift off to sleep. While any book works, she particularly recommends fiction.
"Reading fiction provides an escape for the mind, diverting it from the day's worries and any lingering stress," she explains. "With your mind engaged, your body can relax and fall into its natural sleep cycle. I recommend reading until you simply can't keep your eyes open."
2. Let a story guide you into sleep.
If reading isn't your preference, there are other ways to entertain yourself as you wind down. Meditation apps such as Calm and HeadSpace offer bedtime stories, where a calming voice guides you through a meditative exercise and soft tale to help you fall asleep.
"Scientifically speaking, meditation aids in slowing the heart rate by activating the parasympathetic nervous system and promoting deeper breathing, which increases the likelihood of a restful night's sleep," according to the Headspace website.
In addition to meditation and listening to calming stories, there are numerous sleep-inducing podcasts designed specifically to help listeners drift off, whether through soothing voices or sheer monotony. Two popular options are "Get Sleepy" and "Sleep With Me". For some, even the sound of pink noise is enough to slow brain waves and encourage deep sleep.
3. Try the 4-7-8 breathing technique.
Although we don't often endorse internet myths, the "4-7-8 Method" for bedtime breathing actually works. Andrew Weil, MD, has long been an advocate for this technique. In an interview, Dr. Weil compared it to a natural sedative for your nervous system. However, it’s important to practice this nightly, as its calming effects are subtle initially and strengthen with regular use.
Give it a try tonight:
- Take a quiet breath through your nose for four seconds.
- Hold the breath in for seven seconds.
- Exhale fully through your mouth, making a "whoosh" sound, for eight seconds.
- Repeat this cycle four times.
4. Ensure your bedroom is as dark as possible.
While it may seem simple, achieving quick sleep requires complete darkness in your environment. As the Sleep Foundation points out, turning off the lights signals to your brain that it's time to sleep. Exposure to artificial light before bed can interfere with melatonin production, the hormone that triggers your brain and body to prepare for rest.
To help with this, the Sleep Foundation recommends using low-watt light bulbs near your bed and installing blackout curtains to block light and keep you asleep longer. Additionally, turning off your laptop and flipping your phone over can minimize light interference and distractions.
5. Lower the temperature.
The National Sleep Foundation recommends keeping your room cool, since temperature (external and internal) is a major player in falling asleep. They suggest setting your thermostat between 60 and 67 degrees Fahrenheit (15 to 19 degrees Celsius) for an optimal sleep environment. Set the tone tonight by turning down the thermostat well before bed so you can get cozy and head off to dreamland ASAP. If you tend to sleep hot, try a cooling pillow.
6. Trick yourself into sleep with reverse psychology.
Kennedy has one more potentially controversial tip for you: "Don't try to fall asleep," she says. Instead, try not to fall asleep, and then watch sleep come to you. In psychology, this technique is known as paradoxical intention. In 2003, researchers asked 34 insomniacs to test it out for 14 nights. Half the participants were asked to use paradoxical intention, while the other half were not.
The study concluded that "participants allocated to paradoxical intention, relative to controls, showed a significant reduction in sleep effort and sleep performance anxiety." Meaning, they fell asleep faster and with less stress.
Beyond this counterintuitive technique, Kennedy suggests, "If you're having trouble sleeping, stop trying; and distract yourself until your body is sleepy again. You can try deep breathing, reading, coloring, Sudoku—anything that takes your mind away from the frustration of not sleeping."
