Struggling with Sleep? Here’s How to Fall Asleep Fast

If falling asleep feels like a nightly battle, you’re not alone. Here are four widely shared techniques that may help you fall asleep faster – even if you’ve tried everything.

It’s past midnight. You’ve been staring into the abyss that is the darkest corner of your bedroom ceiling for what feels like forever, and you reluctantly realise—

It’s not happening. You’re just not sleepy.

Strange, because you actually do feel tired, but frustratingly alert.

Even worse – you’re painfully aware that you need to be up in a handful of hours to get ready for the day.

Maybe it’s your body. You shift onto your left side – your chest feels tight. You try your right – your neck twinges. Flat on your back? Now it’s your lower back that aches.

You close your eyes and summon sheep, counting each fuzzy leap over an imaginary fence. Still nothing.

As the seconds tick by, you know that this is just the beginning of a long, sleepless night.

If you can relate, you’re likely one of the many who often find it so impossible to fall asleep that the entire prospect becomes another stressor in your life.

But don’t lose hope: across cultures, professions, and generations, people have experimented with practical techniques to help the body and brain relax into rest. Some of them, surprisingly, work.

Here are four methods that could help you fall asleep faster – without needing medication, blue-light blockers, or fancy gadgets.

1. The Military Method

Developed by the US military to aid soldiers in capturing as much sleep as possible in high-pressure situations, the military method boasts an ability to drop you into dreamland in 2 minutes flat.

However, it is the last 10 seconds of this method that really gets you snoozing.

How It Works:

1. Release any tension in your face, and let even your tongue relax.
2. Drop your shoulders and slacken your arms.
3. Breathe in and out, while keeping your chest relaxed.
4. Unclench the rest of your body, all the way down to your thighs and calves.
5. Let your mind clear, and imagine yourself in a serene setting.
6. If Step 5 doesn’t work, try repeating the phrase, “don’t think.”
7. In 10 seconds, you should be asleep.

Mastering this may require consistent practice across a period of 6 weeks. 

2. The 4-7-8 Breathing Method

This method is based off a yogic exercise, with the goal of using controlled breathing to promote relaxation.

How It Works:

1. Empty out the air in your lungs through your mouth, then close it.
2. Breathe in silently through your nose to the count of 4.
3. Hold your breath while counting to 7.
4. Breathe out through the mouth while making a whooshing sound to the count of 8.

Repeat this cycle 4 times. However, if your body starts to feel languorous sooner, you can let yourself fall asleep.

In addition, research has found breathing techniques to be generally helpful for lowering stress and anxiety. So if you’re someone whose thoughts like to inconveniently race in the depths of the night, this method could introduce some zen after you’ve tucked yourself in.

3. Guided Imagery

Also known as guided visualisation or meditation, this technique helps you unwind by keeping your attention focused on pleasant scenarios. 

How It Works:

1. Close your eyes and relax your body. Make sure your environment is quiet and comfortable.
2. Envision a tranquil scene. It could be a verdant forest, a glittering lakeside, or even your favourite place in nature.
3. Bring in other details that normally accompany such a picture, such as sounds, scents and sensations.
4. You can also imagine yourself in this scene. Walk through your imagined surroundings and take in the experience, and you’ll eventually drift off.

If you’re unfamiliar with guided imagery, you can also refer to audio recordings that will steer you into your subconscious. Simply look for them online or in apps, and you’ll have your next bedtime story ready.

4. Acupressure

As a form of traditional Chinese therapy, acupressure might not only help you fall asleep faster, but also boost your sleep quality. 

It involves applying pressure to specific points on the body before bed, including:

A) Spirit Gate

This is a pressure point located in the small hollow of your wrist, on the side of your pinkie.

What To Do:

1. Gently massage this point in a circular motion for 2 to 3 minutes. 
2. Lightly press against the left side of the point for a few seconds, then do the same on the right side.
3. Repeat the first two steps on the other hand.

B) Wind Pool

To stimulate this pressure point, reach for the grooves on the back of your neck.

What To Do:

1. Interlock your fingers while keeping your palms apart to create a cup shape.
2. Place your thumbs at the pressure points, and massage using circular or up-and-down motions.
3. Breathe deeply as you stimulate the area.

These pressure points are said to be particularly beneficial for calming the mind and alleviating symptoms of disrupted sleep.

Fostering Better Sleep

While these techniques have helped many people achieve their sleep objectives, be aware that research on their efficacy is currently very limited.

Furthermore, falling asleep can be a rather subjective effort, so what works for others may not work for you. Incorporating good sleep hygiene practices is still essential for gaining any long-term benefits of a good night’s rest.

This includes keeping a regular sleep schedule, limiting screen time, and avoiding caffeine.

As Dr Tan Shian Ming, a Senior Consultant in Sengkang General Hospital’s Department of Psychiatry, put it: “Cultivating good sleep habits can go a long way towards helping you have restful sleep.”

Regardless, anecdotal evidence suggests that these methods are worth the try.

So why not? At least it’s a step up from tossing and turning all night.

External References

1. Cirino, E. (2018, May 24). 5 Pressure Points for Sleep. Healthline. Retrieved from: https://www.healthline.com/health/pressure-points-for-sleep 
2. Fletcher, J. (2024, August 21). How to use 4-7-8 breathing for anxiety. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/324417 
3. Gupta, S. (2024, May 11). The Military Sleep Method: Benefits and How It Works. Verywell Mind. Retrieved from: https://www.verywellmind.com/military-sleep-method-7111161 
4. HealthXchange. (n.d.). Sleep Better Than Ever – 9 Doctor Recommended Tips. Retrieved from: https://www.healthxchange.sg/syndication/Pages/sleep-better-nine-doctor-tips.aspx 
5. Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. X., & Li, Y. F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 8, 874. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5455070/ 
6. Nunez, K. (2020, September 10). The Benefits of Guided Imagery and How To Do It. Healthline. Retrieved from: https://www.healthline.com/health/guided-imagery 
7. Yuen, C. (2024, February 1). How to Fall Asleep in 10, 60, or 120 Seconds. Healthline. Retrieved from: https://www.healthline.com/health/healthy-sleep/fall-asleep-fast