How to fall asleep faster when your not tired

How to Fall Asleep Fast in 10, 60, or 120 Seconds

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

  • Evaluate ingredients and composition: Do they have the potential to cause harm?
  • Fact-check all health claims: Do they align with the current body of scientific evidence?
  • Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Relaxation techniques, visualization exercises, and improving your sleep hygiene are some of the methods you can use to fall asleep faster.

The fastest way to sleep?

Spending more time trying to fall asleep rather than actually sleeping? You’re not alone.

Just the act of trying too hard can cause (or continue) a cycle of anxious, nerve-wracking energy that keeps our minds awake.

And if your mind can’t sleep, it’s really difficult for your body to follow. But there are scientific tricks you can try to flip the switch and guide your body into a safe shutdown mode.

We cover some science-based tricks to help you fall asleep faster.

It usually takes a magic spell to fall asleep this quickly and on cue, but just like spells, with practice you can eventually get to the sweet 10-second spot.

Note: The method below takes a full 120 seconds to finish, but the last 10 seconds is said to be truly all it takes to finally snooze.

The military method

The popular military method, which was first reported by Sharon Ackerman, comes from a book titled “Relax and Win: Championship Performance.

According to Ackerman, the United States Navy Pre-Flight School created a routine to help pilots fall asleep in 2 minutes or less. It took pilots about 6 weeks of practice, but it worked — even after drinking coffee and with gunfire noises in the background.

This practice is said to even work for people who need to sleep sitting up!

The military method

  1. Relax your entire face, including the muscles inside your mouth.
  2. Drop your shoulders to release the tension and let your hands drop to the side of your body.
  3. Exhale, relaxing your chest.
  4. Relax your legs, thighs, and calves.
  5. Clear your mind for 10 seconds by imagining a relaxing scene.
  6. If this doesn’t work, try saying the words “don’t think” over and over for 10 seconds.
  7. Within 10 seconds, you should fall asleep!

Was this helpful?

If this doesn’t work for you, you may need to work on the foundations of the military method: breathing and muscle relaxation, which have some scientific evidence that they work. Also, some conditions such as ADHD or anxiety may interfere with this method’s effectiveness.

Keep reading to learn about the techniques this military method is based on and how to practice them effectively.

These two methods, which focus on your breathe or muscles, help you take your mind off topic and back to bed.

If you’re a beginner trying these hacks out, these methods may take up to 2 minutes to work.

4-7-8 breathing method

Mixing together the powers of meditation and visualization, this breathing method becomes more effective with practice. If you have a respiratory condition, such as asthma or COPD, consider checking with your doctor before beginning, as this could aggravate your symptoms.

To prepare, place the tip of your tongue against the roof of your mouth, behind your two front teeth. Keep your tongue there the whole time and purse your lips if you need to.

How to do one cycle of 4-7-8 breathing:

  1. Let your lips part slightly and make a whooshing sound as you exhale through your mouth.
  2. Then close your lips and inhale silently through your nose. Count to 4 in your head.
  3. Then hold your breath for 7 seconds.
  4. After, exhale (with a whoosh sound) for 8 seconds.
  5. Avoid being too alert at the end of each cycle. Try to practice it mindlessly.
  6. Complete this cycle for four full breaths. Let your body sleep if you feel relaxation coming on earlier than anticipated.

Was this helpful?

Progressive muscle relaxation (PMR)

Progressive muscle relaxation, also known as deep muscle relaxation, helps you unwind.

The premise is to tense — but not strain — your muscles and relax to release the tension. This movement promotes tranquility throughout your body. It’s a trick recommended to help with insomnia.

Before you start, try practicing the 4-7-8 method while imagining the tension leaving your body as you exhale.

Relaxation script

  1. Raise your eyebrows as high as possible for 5 seconds. This will tighten your forehead muscles.
  2. Relax your muscles immediately and feel the tension drop. Wait 10 seconds.
  3. Smile widely to create tension in your cheeks. Hold for 5 seconds. Relax.
  4. Pause 10 seconds.
  5. Squint with your eyes shut. Hold 5 seconds. Relax.
  6. Pause 10 seconds.
  7. Tilt your head slightly back so you’re comfortably looking at the ceiling. Hold 5 seconds. Relax as your neck sinks back into the pillow.
  8. Pause 10 seconds.
  9. Keep moving down the rest of the body, from your triceps to chest, thighs to feet.
  10. Let yourself fall asleep, even if you don’t finish tensing and relaxing the rest of your body.

Was this helpful?

As you do this, focus on how relaxed and heavy your body feels when it’s relaxed and in a comfortable state.

If the previous methods still didn’t work, there might be an underlying blockage you need to get out. Try these techniques!

Tell yourself to stay awake

Also called paradoxical intention, telling yourself to stay awake may be a good way to fall asleep faster.

For people — especially those with insomnia — trying to sleep can increase performance anxiety.

Research has found that people who practiced paradoxical intention fell asleep faster than those who didn’t. If you often find yourself stressed out about trying to sleep, this method may be more effective than traditional, intentional breathing practices.

Visualize a calm place

If counting activates your mind too much, try engaging your imagination.

Some say that visualizing something can make it real, and it’s possible this works with sleep, too.

In a 2002 study from the University of Oxford, researchers found that people who engaged in “imagery distraction” fell asleep faster than those who had general distraction or no instructions.

Image distraction

  1. Instead of counting sheep, try to imagine a serene setting and all the feelings that go with it. For example, you can imagine a waterfall, the sounds of echoing, rushing water, and the scent of damp moss. The key is to let this image take up space in your brain to prevent yourself from “re-engaging with thoughts, worries, and concerns” pre-sleep.

Was this helpful?

Acupressure for sleep

There’s not enough research to confidently determine if acupressure truly works. However, the research that’s available is promising.

One method is to target areas you know and feel are particularly tense, such as the upper part of your nose bridge or your temples.

However, there are also specific points in acupressure that are reported to help with insomnia. Here are three you can do without sitting up:

1. Spirit gate

Share on Pinterest

The technique

  1. Feel for the small, hollow space under your palm on your pinky side.
  2. Gently apply pressure in a circular or up-and-down movement for 2 to 3 minutes.
  3. Press down the left side of the point (palm facing) with gentle pressure for a few seconds, and then hold the right side (back-of-hand facing).
  4. Repeat on the same area of your other wrist.

Was this helpful?

2. Inner frontier gate

Share on Pinterest

The technique

  1. On one palm facing up, count three finger-widths down from your wrist crease.
  2. With your thumb, apply a steady downward pressure between the two tendons.
  3. You can massage in circular or up-and-down motion until you feel your muscles relax.

Was this helpful?

3. Wind pool

Share on Pinterest

The technique

  1. Interlock your fingers together (fingers out and palms touching) and open up your palms to create a cup shape with your hands.
  2. Position your thumbs at the base of your skull, with thumbs touching where your neck and head connect.
  3. Apply a deep and firm pressure, using circular or up-and-down movements to massage this area.
  4. Breathe deeply and pay attention to how your body relaxes as you exhale.

Was this helpful?

If you’ve tried these methods and are still finding yourself unable to fall asleep in 2 minutes or less, see if there are other tips you can take to make your bedroom a more sleep-friendly place.

Have you tried…

  1. hiding your clock
  2. taking a warm shower before bed
  3. opening the window to keep your room cool
  4. wearing socks
  5. a gentle 15-minute yoga routine
  6. placing your phone far away from your bed
  7. aromatherapy (lavender, chamomile, or clary sage)
  8. eating earlier to avoid stomach digestion or stimulation before bed

Was this helpful?

If you find the atmosphere in your room to be damaging to your sleep, there are tools you can use to block out the noise. Literally.

Try investing in blackout curtains, white noise machines (or listening to music with an auto-stop timer), and ear plugs, all of which you can buy online. You can browse more products in our sleep shop for getting your best Zs ever.

On the other hand, sleep hygiene, or clean sleep, is real and effective.

Before you truly take on the military method or 4-7-8 breathing, see what you can optimize to your bedroom for soundless slumber.

Christal Yuen is an editor at Healthline who writes and edits content revolving around sex, beauty, health, and wellness. She’s constantly looking for ways to help readers forge their own health journey. You can find her on Twitter.

20 Simple Ways to Fall Asleep Fast: Exercise, Supplements & More

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

  • Evaluate ingredients and composition: Do they have the potential to cause harm?
  • Fact-check all health claims: Do they align with the current body of scientific evidence?
  • Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Small changes in your sleep routine may help you fall asleep faster. These can include making the room cooler, practicing the 4-7-8 breathing method, and avoiding screens before bedtime.

Good sleep is incredibly important.

It helps you feel good and makes your body and brain function properly.

Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.

Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions (1).

Here are 20 simple ways to fall asleep as fast as possible.

Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up (2, 3).

If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–67°F (15. 6–19.4°C) could help (4).

Individual preferences will vary, so find the temperature that works best for you.

Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can send a signal to your brain to go to sleep (5).

One literature review found that taking a hot bath or shower before bed could improve certain sleep parameters, such as sleep efficiency and sleep quality.

Sleep efficiency refers to the amount of time you spend asleep in bed as opposed to lying awake.

People who took baths or showers measuring between 104°F–108.5°F (40.0°C–42.5°C) 1 to 2 hours before bedtime experienced positive results.

They reported improvements in their sleep even if their baths or showers lasted for as little as 10 minutes.

More research is needed, but these findings are promising (6).

The “4-7-8” method that Dr. Andrew Weil developed is a simple but powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed (7).

It’s based on breath control techniques learned from yoga, and it consists of a breathing pattern that relaxes the nervous system. It can be practiced any time you feel anxious or stressed.

Here are the steps:

  1. First, place the tip of your tongue behind your upper front teeth.
  2. Exhale completely through your mouth and make a “whoosh” sound.
  3. Close your mouth, and inhale through your nose while mentally counting to 4.
  4. Hold your breath, and mentally count to 7.
  5. Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8.
  6. Repeat this cycle at least three more times.

This technique can relax you and help you fall asleep quickly.

Many people find that setting a sleep schedule helps them fall asleep easier.

Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night (1).

Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule.

Once your body adjusts to this schedule, it’ll be easier to fall asleep and wake up around the same time every day (8).

It’s also important to get 7 to 9 hours of sleep each night. This has been shown to be the optimal sleep duration for adults (1).

Lastly, give yourself 30–45 minutes to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep (9).

Light can influence your body’s internal clock, which regulates sleep and wakefulness.

Irregular light exposure can lead to the disruption of circadian rhythms, making it harder to fall asleep and stay awake (10).

During the day, exposing your body to bright light tells it to stay alert. Both natural daylight and artificial light, such as the kind emitted from an e-reader, have this effect on your alertness (11, 12).

At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep. In fact, the body secretes very little melatonin during the day (13, 14).

Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.

Shop for blackout curtains online.

When people are stressed, they tend to have difficulty falling asleep (15).

Yoga, meditation, and mindfulness are tools to calm the mind and relax the body. Moreover, they’ve all been shown to improve sleep (15, 16, 17, 18, 19).

Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body.


Deep sleep toolkit

I have tried SO MANY things to sleep. Valerian, passionflower, chamomile, self-massage, yoga nidra (a type of body scan meditation), heavy exercise a few hours before bed, herbal oils on my head and feet, and even prescription medication. All of these have worked to varying degrees depending on how severe the insomnia has been, and I think of all of them as part of my deep sleep toolkit.

Was this helpful?

Research shows that yoga can have a positive effect on sleep parameters such as sleep quality, sleep efficiency, and sleep duration (15, 16).

Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved (17).

Lastly, mindfulness may help you maintain focus on the present, worry less while falling asleep, and even function better during the day (18, 19).

Practicing one or all of these techniques can help you get a good night’s rest and wake up reenergized.

It’s normal to wake up in the middle of the night. However, the inability to fall back asleep can ruin a good night’s rest (20).

People who wake up in the middle of the night often tend to watch the clock and obsess about the fact that they can’t fall back asleep.

Clock-watching is common among people with insomnia. This behavior may cause anxiety about sleeplessness (21).

To make matters worse, waking on a regular basis without falling back asleep may cause your body to develop a routine. As a result, you might find yourself waking up in the middle of the night every night.

If possible, it’s best to remove the clock from your room. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night.

Due to poor sleep at night, people with insomnia tend to be sleepy during the day, which often leads to daytime napping.

While naps of short duration have been linked to improvements in alertness and well-being, there are mixed opinions about the effects of napping on nighttime sleep.

Some studies have shown that regular naps that are long (at least 2 hours), and late may lead to poor nighttime sleep quality and even sleep deprivation (22, 23).

In a study of 440 college students, the poorest nighttime sleep quality was observed in those who reported taking three or more naps per week, those who napped for more than 2 hours, and those who napped late (between 6 p. m. and 9 p.m) (22).

A 1996 study found that older adults who napped frequently had lower quality nighttime sleep, more depressive symptoms, and more limited physical activity. They were also more likely to be overweight than those who rarely took a nap (23).

A recent study of high-schoolers concluded that daytime napping led to shorter sleep duration and lower sleep efficiency (24).

Other studies have revealed that naps don’t affect nighttime sleep (25, 26).

To find out if naps are affecting your sleep, try either eliminating naps altogether or limiting yourself to a short nap (30 minutes or less) early in the day.

It seems that the food you eat before bed may affect your sleep. For example, research has shown that high-carb meals may be detrimental to a good night’s rest.

A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it won’t be restful sleep. Instead, high-fat meals could promote a deeper and more restful sleep (27, 28).

In fact, several older and newer studies agree that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet.

This held true in situations where the high-carb/low-fat diets and the low-carb/high-fat diets contained the same amount of calories (29, 30, 31).

If you still want to eat a high-carb meal for dinner, you should eat it at least 4 hours before bed so you have enough time to digest it (28).

Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders, such as insomnia (32, 33).

A study of 24 young adults demonstrated that sedative music promoted deeper sleep (34).

Listening to Buddhist music may be another great tool for better sleep, as it can reduce the amount of time it takes you to fall asleep. This parameter is known as sleep onset.

Buddhist music is created from different Buddhist chants and is used for meditation (35).

Another 50-person study revealed that those who were exposed to soothing music for 45 minutes at bedtime had a more restful and deeper sleep compared to those who didn’t listen to music (36).

Lastly, if relaxing music isn’t available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep (37, 38).

Physical activity is often considered beneficial to healthy sleep.

Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone (39).

However, it’s important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep (40).

The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day (41, 42).

Therefore, moderate to vigorous exercise in the morning could significantly improve the quality of your sleep and how much sleep you get.

Get moving with activities like:

  • running
  • hiking
  • cycling
  • tennis

A comfortable mattress and bedding can have a remarkable effect on the depth and quality of sleep.

A medium-firm mattress has been shown to positively affect sleep quality and prevent sleep disturbances and muscular discomfort (43, 44).

The quality of your pillow is also crucial.

It can affect your:

  • neck curve
  • temperature
  • comfort

One small study determined that orthopedic pillows may be better for sleep quality than feather or memory foam pillows (45).

Additionally, the use of a weighted blanket could reduce body stress and help improve your sleep (46).

Lastly, the fabric of the clothes you wear to bed can affect how well you sleep. It’s crucial that you choose comfortable clothing made of fabric that helps you keep a pleasant temperature throughout the night (47).

Products to try

Having more comfortable bedding may make it easier for you to fall — or stay — asleep. Shop for bedding online:

  • weighted blankets
  • medium-firm mattresses
  • orthopedic pillows

Using electronic devices late at night is terrible for sleep.

Watching TV, playing video games, using a cell phone, and social networking can make it significantly harder for you to fall — and stay — asleep (48, 49, 50).

This is partly because electronic devices emit blue light, which has been found to suppress melatonin (51, 52).

Using these devices also keeps your mind in an active and engaged state.

It’s recommended that you disconnect all electronics and put away computers and cell phones so you can ensure a quiet place, free of distractions.

You’ll be able to fall asleep much faster if you practice good sleep hygiene.

If you need to use your devices late in the evening, at least consider blocking the blue light with eyeglasses or a screen filter.

Shop for blue light blocking glasses or a blue light screen filter online.

Aromatherapy involves the use of essential oils. It’s commonly practiced by those who have trouble falling asleep, as it may help with relaxation.

A systematic review of 12 studies revealed that the use of aromatherapy was effective in improving sleep quality (53).

Popular scents with positive effects on sleep include:

  • lavender
  • damask rose
  • peppermint

Oil blends made with ingredients like lemon and orange were also effective at improving sleep quality (54, 55, 56, 57, 58, 59).

Although there are a variety of ways to use essential oils, many sleep studies are centered on inhalation aromatherapy.

An essential oil diffuser could be helpful in infusing your room with relaxing scents that encourage sleep.

Shop for essential oils online.

Some people have difficulty falling asleep because their thoughts keep running in circles. Research has shown that this can produce anxiety and stress, which can generate negative emotions and disturb sleep (60).

Journaling and focusing on positive thoughts can calm the mind and help you sleep better.

Writing down the positive events that happened during the day — or may happen in the future — can create a state of gratitude and happiness, downgrade stressful events, and promote more relaxation at bedtime.

In fact, a study of 41 college students found that journaling resulted in reduced bedtime worry and stress, increased sleep time, and improved sleep quality (60).

Practice this technique by setting aside 15 minutes every night to write about your day. It’s important to focus not only on the positive events of the day but also on how you feel at the time.

A different study found that writing a to-do list, if only for 5 minutes, was even more effective than journaling at helping young adults fall asleep faster (61).

Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like:

  • chocolate
  • coffee
  • sodas
  • energy drinks

This stimulant can have disastrous effects on your sleep quality and sleep duration (62, 63).

Although the effects of caffeine vary from person to person, it’s recommended that you refrain from consuming it at least 6 hours before bedtime (63).

Instead, you could drink a soothing tea like chamomile tea. It’s been shown to promote sleep and relaxation. Other bedtime teas that help sleep include passionflower and magnolia (64, 65, 66).

Good quality sleep may depend on your body position during the night.

There are three main sleeping positions:

  • back
  • stomach
  • side

Traditionally, it was believed that back sleepers had a better quality of sleep.

However, research has shown that this might not be the best position to sleep in, as it could lead to blocked airways, sleep apnea, and snoring (67).

Although individual preferences play an important role in choosing sleep position, the side position seems to be linked to high-quality sleep (68).

Reading could be a good activity to help you wind down before bed. At least for kids, it seems that bedtime reading may promote longer sleep (69).

However, it’s important to understand the differences between reading from an e-book and a traditional paper book.

Electronic books emit blue light, which reduces melatonin secretion. Lowered melatonin levels make it harder for you to fall asleep and cause you to feel tired the next day (70, 71).

Therefore, it’s recommended that you read from a physical book in order to relax and improve your sleep.

It’s believed that if you go to bed and try to force yourself to fall asleep, your chances of succeeding drop dramatically.

Instead, you can try paradoxical intention. This technique involves trying to stay awake instead of forcing yourself to sleep.

It’s based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and snoozing.

Research is ultimately mixed, but some studies have showed that people who adopt this technique tend to fall asleep faster (72).

Instead of lying in bed worrying and thinking about stressful things, visualize a place that makes you feel happy and calm.

In one insomnia study, participants were able to fall asleep faster after they were instructed to use an imagery distraction (73).

This technique helped them occupy their mind with good thoughts instead of engaging with worries and concerns during the pre-sleep time.

Picturing and concentrating on an environment that makes you feel peaceful and relaxed can take your mind away from the thoughts that keep you up at night (60).

Certain supplements can help you fall asleep faster.

They’ve been shown to encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity.

Supplements that can help you fall asleep include:

  • Magnesium. Magnesium helps activate the neurotransmitters responsible for sleep. Doses of up to 500 milligrams (mg) per day have been shown to improve sleep. It should be taken with food (74, 75).
  • 5-HTP (5-hydroxytryptophan). The amino acid 5-HTP boosts the production of serotonin, which has been linked to the regulation of sleep. Doses up to 600 mg per day, taken either once daily or in divided doses, seem to be effective in treating insomnia (76, 77).
  • Melatonin. The body naturally produces the hormone melatonin, but it can also be taken as a supplement to help regulate your sleep. Doses of 0.5–5 mg taken 2 hours before your desired bedtime, which is usually around 8 to 9 p.m. for most individuals, might improve sleep quality (78, 79).
  • Ltheanine. L-theanine is an amino acid with sedative properties. Although it hasn’t been shown to induce sleep, it could help with relaxation. Doses of 400 mg per day seem to be useful (80, 81, 82).
  • GABA (gamma-aminobutyric acid). GABA is a compound produced in the brain. It inhibits certain transmitters and may help the central nervous system relax. Doses of 250–500 mg and no more than 1,000 mg are recommended (83).
Products to try

The supplements above can help you sleep better and feel calmer. Shop for them online:

  • magnesium
  • 5-HTP
  • melatonin
  • L-theanine
  • GABA

Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health.

Using the techniques above can help you fall asleep quickly, while sleeping much better and having more energy the next day.

How to fall asleep in 5 minutes? How to fall asleep quickly if you don't want to sleep

According to statistics, more than 50% of Russians suffer from sleep disorders. Yes, and you probably had situations when you seemed to be tired, but you didn’t want to sleep at all. Let's talk about the most effective methods that will help you fall asleep.

How to prepare for sleep?

Don't have a heavy dinner, the best time for the last meal is 2 hours before bedtime. Take a warm shower or soothing bath with aromatic and relaxing oils (you can buy them at any store). Then you can drink warm milk with honey.

Be sure to ventilate the room and prepare the bed. Remember that bedding should be made from natural and hypoallergenic fabrics. Change it once a week. Choose a pillow of medium hardness. For maximum relaxation, turn on calm pleasant music or just sit for 10 minutes in silence. You should not watch TV, and put your phone away until morning.

Pay attention to the posture - in most cases, an uncomfortable position just prevents you from falling asleep.

How to sleep at night?

The most popular method is breathing exercises, which were practiced in ancient India. There are several options.

First option:

1. Place the tip of the tongue on the palate behind the upper teeth;

2. Inhale deeply, slowly counting to four;

3. Hold your breath for 7 seconds;

4. Make a noisy long exhalation for 8 seconds;

5. Repeat until you get tired.

Such breathing practices have a sedative effect on the body and slow the heart rate, which calms the brain and relaxes the body. The 4-7-8 technique is considered one of the most popular and effective, it will take you just a minute to fall asleep.

Second option:

1. Inhale and exhale for each count. For example, inhale - one, exhale - two, inhale - three, and so on up to ten;

2. Concentrate on each number and relax;

3. After ten, start over and repeat the exercise three times.

Another way:

1. Take a comfortable position and close your eyes;

2. Open and close your eyes at regular intervals (for example, on inhalation and exhalation).

This practice helps the body to relax faster and slow down the brain.

How to fall asleep in 5 minutes?

To do this, you will have to master the Chinese method of activation of active points. The exposure time for each is 30 seconds, and you need to move clockwise.

With heated fingers, massage the earlobe, moving towards the top of the auricle;

Press with your index finger on the point between the eyebrows and massage with “twisting” movements;

Do the same in the temporal area.

Repeat the set of exercises twice.

How to sleep during the day?

Equipment used by special services will help you fall asleep at any time of the day. They say Suvorov practiced it. And it is easy to repeat it:

1. Lie on your back, stretch your arms along the body and relax;

2. Imagine yourself in a quiet place, such as a beach or a flowered garden;

3. Close your eyes and roll your eyes up.

video tutorial, tips and proven methods

Everyone knows how important healthy and restful sleep is for every person. And not only its duration, but also its quality. But what to do if it is 3 a.m. on the clock, and there is no sleep in one eye? Rather, read simple and effective life hacks that will help you fall asleep in just a minute. Well, at least two!



Healthy sleep



good sleep


Good sleep is very important. Without it, it is impossible to feel good. The body and brain will not be able to fully function. Many people have no trouble falling asleep, but some have difficulty falling asleep quickly and don't know how to fall asleep quickly. Let's hurry to help!

Contents of the article

We offer a complete list of tips on what to do if you can't sleep at all, and show a proven video instruction that answers the question of how to fall asleep quickly. And, of course, we deal with the main causes of insomnia.

Insomnia - the main causes and ways to overcome it

Why does insomnia occur? There are several main reasons, from pregnancy to stress. To win the battle with the disease, you first need to establish the root cause of sleep disturbance. There are different ways to fall asleep quickly, and if you are worried about insomnia, you should use them.


Irregular sleep schedule and techniques to restore it

Constant changes in work schedule, periodic lack of sleep on weekdays or oversleeping on weekends - all this causes sleep problems. Try to go to bed and wake up at about the same time every day, even on weekends. If you usually wake up at 7 am, then on rest days, get up no later than 8-9 am. This will help your body establish sleep patterns and regulate your circadian rhythm (internal clock). The body will feel sleepy and energized only at certain hours. This advice usually helps those who do not know how to fall asleep quickly without drugs - it is effective and efficient.


Valeria and other stars who have the status of mothers of many children

Singer Valeria is the mother of three adult children who were born in marriage to producer Alexander Shulgin. But the heirs practically do not communicate with their abusive father. The singer's sons - Artemy and Arseniy - got married one after the other. The wedding of the elder took place in Switzerland, only the closest relatives of the couple were present. The younger celebrated a grandiose event in a big way - all secular Moscow was invited to the celebration (except for father Alexander Shulgin). Valeria's daughter is building a personal brand under the pseudonym SHENA.

1 of 7

Unhealthy Diet

Before you wonder what to do about insomnia, analyze your diet. He is also responsible for the quality of sleep, for how quickly you fall asleep at night.

  • Refined carbohydrates. Studies have shown that eating large amounts of refined carbohydrates, such as white bread instead of whole grains, can make insomnia worse.
  • Alcohol. Some people think that drinking helps you sleep, but it doesn't. On the contrary, alcohol reduces the quality of sleep and causes daytime sleepiness. Plus, alcoholic drinks disrupt the circadian rhythm, which causes insomnia.
  • Caffeine. Many people use caffeinated drinks as a tonic. Of course, they work, but at the same time they disturb your sleep. So do not drink coffee and other drinks a few hours before bedtime.


Insomnia can be caused by hyperactivity, a condition where your brain simply cannot relax. In an excited state, the body cannot psychologically prepare for sleep. To relax, do not stay up late with work projects and try to let go of all disturbing thoughts. How to quickly fall asleep and sleep? Avoid stressful conditions during the day, complete work tasks, leaving time for rest in the evening.

Depression or anxiety

About 50-80% of people who experience depression and anxiety report sleep problems. Depression worsens insomnia, and insomnia worsens depression. Anxiety also disrupts sleep, and poor sleep is a direct path to anxiety. All this resembles a vicious circle. How to fall asleep quickly in this state if you can't sleep? Of course, effective help is needed to cope with insomnia


Insomnia is common during pregnancy. In fact, up to 78% of pregnant women cannot sleep properly. Most often, sleep problems begin in the third trimester.
A number of factors contribute to this:

  • Hormonal changes
  • Physical discomfort
  • Frequent need to use the toilet

Although insomnia during pregnancy is a common problem, it, according to doctors, disappears immediately after childbirth. But expectant mothers have to apply methods and techniques on how to fall asleep very quickly in order to have a good rest and sleep at night.

Some diseases

Many diseases cause sleep disorders. For example, apnea. This is a condition in which a person suddenly stops breathing during sleep. According to scientific data, 38% of people with sleep apnea suffer from insomnia. Another common ailment that causes insomnia is restless leg syndrome. A neurological disease causes discomfort in the lower extremities and knocks down the sleepy mood.

What other health problems prevent you from falling asleep quickly and cause insomnia:

  • Hormonal and thyroid disorders
  • Neurological disorders, including Parkinson's disease
  • Acid reflux or indigestion
  • Chronic pain

falling asleep simply will not occur.

Certain drugs

Insomnia is a side effect of many common medications. In order to fall asleep quickly, they take medicine. And it can have the opposite effect. The main groups of drugs that cause sleep problems:

  • Antidepressants. Some anxiety and depression medications can interfere with healthy sleep patterns.
  • Medicines for high blood pressure. It is believed that alpha-blockers reduce the time of REM sleep, and beta-blockers reduce the production of melatonin, the sleep hormone.
  • Steroids. Steroids, including those used to treat arthritis, can interfere with sleep. So it is better to use them in the morning.

Treating insomnia - two methods that work

Insomnia is trouble falling or sleeping for more than one or two days. About every third person on the planet faces sleep disorders. Insomnia is especially common in older people. They often wonder what to do to fall asleep quickly. Unfortunately, not everyone knows how to correct violations. The main symptoms of insomnia:

  1. You lie in bed for a long time at night and cannot sleep
  2. You wake up several times a night for no reason
  3. You wake up early in the morning and cannot go back to sleep
  4. You feel tired after sleep
  5. You cannot sleep during the day even if you feel tired
  6. You are irritable and not concentrated during the day.

How to fall asleep with insomnia without drugs? We share two proven methods.

Sleep hygiene

Good sleep is the right attitude. To fall asleep, you need to exclude any hyperactivity before bedtime. Sleep hygiene will help you with this. Thus, you will learn how to fall asleep quickly with insomnia without medication. Follow the steps:

  • Every day, an hour before bedtime, turn off all gadgets and tune in to relaxation. For example, light an aroma candle and put on a steam eye mask.
  • Do not exercise 4 hours before bedtime.
  • Do not watch TV an hour before bedtime.
  • Avoid caffeine a few hours before bed.
  • Do not take medicines that contain caffeine before bed.
  • Do not eat before bed and do not snack in the middle of the night.
  • Avoid alcohol at night.
  • Do not smoke before bed.

Cognitive behavioral therapy

Cognitive behavioral therapy is an excellent remedy for insomnia. The method consists of two parts - stimulus control and sleep restriction.

How does stimulus control work? Cognitive Behavioral Therapy goes beyond the basic principles of sleep hygiene. The goal of the first part is to eliminate or control the factors that cause insomnia. Here are the basic principles of stimulus control:

  • Wake up at the same time to regulate your circadian rhythm. This is one of the tricks on how to fall asleep quickly, it is easy to do at home.
  • Go to bed only when you feel like it. It is important to distinguish between fatigue and drowsiness. Fatigue is a state of low physical and mental activity. But fatigue in and of itself is not a wake-up call.
  • Set your sleep time. Stick to the schedule yourself or with the help of special applications.
  • Stay out of bed if you don't plan to sleep. How to fall asleep quickly, and what is the fastest way? Go to bed only when you are drowsy. No need to read, watch TV or eat in bed.

How does sleep restriction work? At first glance, it sounds illogical. In fact, sleep restriction really helps, and there are no questions about how to fall asleep quickly in one minute after a course of cognitive behavioral therapy. But, according to doctors, it is better to practice it under the supervision of a therapist or psychiatrist. Sleep restriction includes several steps:

  1. First, you analyze your sleep during the week and write down in a diary how much you sleep on average.

  2. For example, you sleep an average of 6 hours every day. At the same time, you need to get up, for example, at 8 in the morning. It turns out that you should go to bed 6 hours before the time of awakening, namely at 2 am.

  3. One week after the start of therapy, add 30 minutes to sleep. That is, during the 2nd week you should fall asleep no longer at 2 am, but at 1:30.

  4. At week 3 of therapy, add another 30 minutes and fall asleep at 1 am. Add 30 minutes each week until you reach 8 hours of healthy sleep.

During therapy, the doctor must correct your steps and monitor the dynamics. Remember - the first few weeks you will feel tired.

VIDEO INSTRUCTION: Fall asleep quickly using Dr. Andrew Weil's breathing exercises


Click and watch

How to fall asleep quickly without medication and sleep well

Don't know how to fall asleep quickly? Let's talk about the most effective methods!

Do the breathing practice

The most popular technique is called "4-7-8". The method helps to calm down and relax before going to bed. Don't know how to fall asleep quickly at night - try this fastest way:

  • We place the tip of the tongue behind the upper front teeth.
  • Exhale air through the mouth and make a whistle.
  • Close your mouth and inhale air through your nose, mentally counting to four.
  • Hold your breath and mentally count to seven.
  • Open your mouth and exhale quickly, mentally counting to eight.
  • Repeat this cycle three more times.

Buy blackout curtains

How to fall asleep quickly during the day? Easily! Replace light tulle with thick blackout curtains. Bright light affects our internal clock, so falling asleep during the day is much more difficult. Draw the thick fabric curtains and keep the sun out of the room. Darkness increases the feeling of drowsiness, as it causes our body to produce melatonin, a hormone necessary for healthy sleep.

Avoid fast carbohydrates at night

The food you eat in the evening affects sleep. Many studies show that a high-carb, low-fat dinner reduces the quality of sleep. And eating low-carb, high-fat meals in the evening helps you fall asleep. If you suffer from insomnia and you don't know how to fall asleep quickly, review your menu.

Go in for sports

A life hack on how to fall asleep quickly at night without sleeping pills is to go in for sports in the morning, not at the end of the day. Physical activity is very beneficial for healthy sleep. Get regular exercise to increase your serotonin production and lower your cortisol levels. If this becomes a habit, then the question “how to fall asleep quickly in 1 minute” will be a thing of the past.

Visualize pleasant memories

Instead of thinking about problems and work issues before bed, imagine yourself in a place that makes you happy. The place can be real or fictional, the main thing is that you must completely immerse yourself in your fantasies, as you immerse yourself in a dream. A simple technique that helps to effectively deal with accumulated fatigue will occupy the mind with good thoughts. Now you know how to fall asleep quickly at night without sleeping pills at home.

Life hacks for falling asleep quickly

  • There are prayers that are read at night to avoid insomnia. We are serious! There is a prayer to fall asleep quickly. Believers believe that it helps in moments of painful reflection and emotional unrest before going to bed. Turning in prayer allows you to find peace of mind.
  • The secret technique of falling asleep quickly will help you fall asleep in a couple of minutes. It is designed for American pilots to fall asleep quickly in any position and recover in a short period of time. The basis of this technique is maximum physical relaxation in which you need to turn off all thoughts and not think about anything. The technique is effective, you can master it after a period of training.

Evgeniya Bereza

clinical psychologist

“Quiet, full sleep is one of the important signs of a person's mental health. If you toss and turn in your bed for hours, do not understand how to fall asleep quickly, and feel overwhelmed in the morning, this is a reason to contact a psychologist or a somnologist, a specialist dealing with sleep problems.

It is important to analyze in each case what exactly is the cause of insomnia. Without identifying the cause, it is impossible to eliminate the symptom and figure out how to fall asleep quickly. If chronic pains prevent you from falling asleep, and you lie in bed and try to imagine "something pleasant" or read advice about "sports in the morning" - this is unlikely to help you. Therefore, a full and comprehensive examination is necessary.

If your insomnia has not yet reached catastrophic proportions and is simply the result of an irregular sleep schedule, then self-discipline will help you. You may have to work with procrastination, or even with perfectionism, when working thoughts do not let you go even before going to bed. You need to learn how to switch your focus of attention, there are many psychological techniques for this, but it is better to contact a specialist so that he will tell in detail how the techniques work to fall asleep quickly.

There are people who simply cannot fall asleep on an empty stomach, hence those notorious trips to the refrigerator at 12 at night and the rustling of sweets throughout the house. And indeed, many will eat a chocolate bar and fall asleep immediately. But in fact, this is more of a ritual than really helping carbohydrates. This ritual can be successfully replaced with any other. To fall asleep quickly and sleep through the night, try drinking a glass of water and massaging your ears. Why not a sleep habit? You will see that over time, it can crowd out your nightly trip to the refrigerator from your life.

If you are in a state of depression, you need the help of a specialist, otherwise you most likely will not be able to break this dangerous vicious circle of "insomnia-depression-insomnia" to finally fall asleep quickly. The less you sleep, the more depressive you become, and the less likely you are to recover your sleep. The solution must begin with the elimination of the cause of anxiety, with editing techniques, regular therapy, and only then come to a gradual step-by-step solution to the sleep problem.

Nowadays, it is very difficult to maintain sleep hygiene, when the only time "for yourself" is exactly the hour before bedtime, when we all get into social networks or read the world news for the day. But if you teach yourself to put your gadgets aside at least 30 minutes before bedtime, set yourself a strict sleep and wake up schedule, and learn two or three relaxing breathing techniques and meditations, then insomnia can recede quite quickly - you will quickly fall asleep, sleep well and get enough sleep.

All the tips and tricks on what to do to fall asleep quickly—from exercising in the morning to changing your diet to cutting out coffee—are great. But you need to understand that long-term habits are not so easy to break. Therefore, I strongly recommend not to drag out insomnia to a chronic condition, but to contact a specialist as soon as possible, who will help you form new patterns of behavior, thanks to which you will learn to fall asleep easily and wake up rested.

It is important to remember that a person who does not get enough sleep gets tired faster, is always irritable, gains weight more easily, gets sick more often and after a while is on the verge of a nervous breakdown from lack of sleep. Therefore, you should not take sleep lightly and laugh it off with the phrases "let's sleep in the next world", sleep, like food and water, is a thing of paramount importance for our body. Take care of it right now, without putting off going to the therapist on the back burner, then you won’t have to figure out what to do to fall asleep quickly - sleep will normalize, and health will improve along with it. ”

Drugs that help you fall asleep quickly

How to fall asleep quickly in 5 minutes - some people start counting sheep or elephants, and this helps. Some cannot sleep without medication and buy sleeping pills. To fall asleep quickly with sleeping pills, you need to follow the instructions for the drug and take it immediately before bedtime. A doctor must write a prescription for strong sleep medications - you cannot try strong drugs without consulting a specialist, as this can be life-threatening. However, in some cases, the selection of drugs is simply necessary: ​​drugs are needed to quickly fall asleep for both an adult and a teenager.

Let's talk about the most popular substances in sleeping pills that help you fall asleep quickly.

  • Melatonin. When it gets dark outside, the brain releases the hormone melatonin. The hormone regulates the sleep-wake cycle, telling the body that it's time to sleep. If the brain does not produce enough melatonin, then the person no longer knows how to fall asleep quickly, if you do not want to sleep at all. Sleeping pills containing melatonin come into play. They tend to be most effective for people with sleep disorders, but most often these drugs are sold by prescription only. They are prescribed by doctors in the case when the question is how to fall asleep quickly if you can’t sleep.
  • Valerian root is a fairly common ingredient that people use to improve sleep and relieve anxiety. Valerian is available in pharmacies in different formats: tea, capsules, tinctures and tablets. It does not help everyone, but it may turn out to be exactly the remedy that is needed for a child or an adult to fall asleep quickly.

If your doctor has prescribed sleeping pills for you, you need to understand that this is a short-term solution. Although they provide an answer to the question of how to fall asleep quickly, the drugs have not only a positive, but also a negative effect. Most sleeping pills are addictive and have negative side effects. Here are some of them:

  • drowsiness or dizziness during the day;
  • confusion;
  • memory problems;
  • balance problems.

Sleep music for insomnia - how to choose

If you have insomnia, can you do without pills? Certainly. One of the successful methods of treatment is music. There are special programs that use music to fall asleep quickly.

Pleasant melodies and sounds affect the nervous system and prepare the body for sleep. Those who listen to 45 minutes of relaxing music before bed fall asleep faster, sleep longer, and wake up less in the middle of the night. Music slows down your heart rate and breathing, lowers your blood pressure, and even relaxes your muscles. Music, in order to fall asleep quickly and sleep peacefully, should be pleasant and quiet.

Rhythmic or melodic?

When choosing music, you need to consider your personal preferences. It turns out that there are lullabies not only for babies, although they are a sure and proven way if the question is how to quickly fall asleep to a child. Selected melodies help to cope with insomnia and adults. Favorite and familiar tracks will probably help you relax. But do not forget - melodic pieces are also ideal.

Music to fall asleep quickly can be different. The best is one that matches the rhythm of 60 to 80 beats per minute. Usually these are classical, jazz or folk melodies - the right music will help both a teenager and an adult fall asleep quickly. Quiet and calm music can be muffled all evening to help an adult fall asleep quickly.

Why insomnia is dangerous

On average, a healthy adult should sleep 7-9 hours a day, and those who wonder how to fall asleep quickly with insomnia and get enough sleep often experience serious lack of sleep.

Learn more