How Can I Get to Sleep Fast?

While some lucky people can fall asleep in just 5 minutes or less, for others it takes much longer. If you’re someone who finds drifting off in 5, 10, or even 15 minutes unachievable, we’ve collated our tips on falling asleep fast. Whether it’s your thoughts, distractions, or simply not feeling tired that’s keeping you up at night, there are plenty of ways to improve your sleep efficiency.

Relaxation is key for getting to sleep faster, helping your body move into the “rest and digest” state essential for dozing off. Simple relaxation techniques, such as following a consistent bedtime routine, can help signal to the body and mind that it’s time to switch off.

Music has been shown to directly affect our nervous system, allowing our bodies to relax and settle in for a good night’s rest. In fact, around 62% of the population uses music as a tool to help them sleep. From white, pink, and brown noise to calming nature-inspired playlists, audio is proven to help relax the nervous system. Some also find the soothing sounds of ASMR or binaural beats relaxing, helping them get into the right mental state for sleep.

This simple but effective practice involves tensing and then slowly releasing your muscles, working through your whole body from head to toe. By releasing built-up tension, progressive muscle relaxation helps calm both the body and mind, making it easier to fall asleep naturally.

Start by finding a comfortable position in bed. Begin with your feet: tense the muscles as tightly as you can for 5–10 seconds, then release and notice the feeling of relaxation. Gradually work your way up through your calves, thighs, abdomen, hands, arms, shoulders, neck, and face, holding each muscle group tense for a few seconds before releasing.

Guided imagery for sleep is a relaxation technique in which you focus on calming, detailed mental pictures, like walking along a quiet beach or resting in a peaceful forest, to shift your mind away from stress. Engaging your senses in these soothing scenarios helps quiet racing thoughts and makes it easier to drift into sleep.

To get started, try the 5-4-3-2-1 grounding method.

Breathing has more influence on your stress levels than you might think, which can affect how easily you switch off. However, there are plenty of breathing techniques you can use to relax.

• Deep belly breathing: Lie down in your preferred sleep position. Inhale slowly through your nose, filling your lungs completely and letting your abdomen rise. Exhale gently through your mouth, emptying your lungs fully. Repeat for a few minutes to signal to your body that it’s time to relax.
• Alternating nostril breathing: Close one nostril with your finger and inhale through the other, then switch sides as you exhale. This helps balance your nervous system and promotes a sense of calm, making it easier to drift off.
• Double exhalation: Inhale normally through your nose, then exhale slowly in two parts. This technique can quiet a busy mind, reduce stress signals, and help your body transition into sleep mode.
• 4-7-8 method: Discovered by Dr Andrew Weil, this involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. Practising this a few times can help lower heart rate and encourage faster sleep.

Good sleep hygiene is about building habits that support quality rest, like keeping a regular sleep schedule, limiting screen time, and creating a calming bedtime routine. These small changes make it easier to fall asleep quickly and stay asleep throughout the night.

Your sleep environment plays a huge role in how quickly you fall asleep and how well you rest. Here are some ways to create a more restful atmosphere:

• Temperature: Keep your room between 15–22°C. A cooler environment helps your body naturally lower its core temperature, which promotes sleepiness.
• Lighting: Dim or turn off lights before bed. Darkness encourages melatonin release, signalling to your brain that it’s time to wind down.
• Reduce noise: Even small interruptions can disrupt your sleep cycle, so aim for a quiet, peaceful environment.
• Bed setup: Your mattress, pillows, and bedding all affect comfort and spinal alignment. Make sure your bed supports your preferred sleeping position and keeps your body relaxed throughout the night.
• Clutter and distractions: Keep your bedroom tidy and free of work or electronic distractions. A calm, organised space signals your brain that it’s a place for rest.

Aromatherapy is another option worth trying. Essential oils like lavender have been shown to reduce sleep disturbances and improve overall sleep quality. Simply inhaling the scent, adding a few drops to your pillow, or using a diffuser can create a more restful atmosphere.

The latest TikTok trend, sleepmaxxing, is all about optimising every element of your routine to improve sleep quality. From nutrition to relaxation hacks, it’s a holistic way to give yourself the best chance of falling asleep quickly and waking up refreshed.

Cognitive shuffling is a simple mental exercise where you think of random, unrelated words or objects. This distracts the brain from anxious thoughts, creating the mental “background noise” needed to drift into sleep.

Reading is a great way to ease into sleep. Focusing on a book helps calm the mind, offering a distraction from digital or environmental distractions, making you naturally drowsy. Using a book rather than a screen also supports natural melatonin production, the hormone responsible for making you feel sleepy.

As melatonin production increases when our body temperature decreases, facilitating this dip in body temperature can be done manually. Taking a warm bath or shower before bed is not only a relaxation remedy but also the change in your body temperature when you snuggle into your duvet will stimulate a reduction in your body temperature.

Falling asleep quickly isn’t always easy, but with the right techniques and a consistent routine, you can train your body and mind to switch off more quickly. From breathing exercises and mindfulness to creating the perfect sleep environment, small changes can make a big difference, helping you maximise every precious second in bed.