- The average person takes about 10–20 minutes to fall asleep. Studies even suggest that if it takes longer than 30 minutes to fall asleep, the quality of sleep can significantly decrease.
- Several factors can contribute to poor sleep patterns, including a disrupted circadian rhythm, inadequate sleep hygiene, or various sleep disorders.
- While everyone may have their own methods to combat sleeplessness, there are some fundamental tips and tricks that can help you fall asleep faster and enjoy better‑quality sleep.
Sleep is one of the essential pillars of a healthy lifestyle, alongside diet and regular exercise. Not only is rest itself crucial, but the process of falling asleep — when your body gradually relaxes, your blood pressure drops and your breathing rate slows— is also vital. However, for some, this transition can be challenging.
To help, we’ve prepared this article to explore common sleep issues and provide practical advice on how to address or prevent them.
1. 4‑7‑8 breathing method
You have an important day ahead and know you need to fall asleep quickly. You've prepared everything for the next day, brushed your teeth, and answered emails, but your heart rate is far from the calm rhythm that helps you drift into restful sleep.
The 4‑7‑8 method, developed by Dr. Andrew Weil, is rooted in an ancient yogic technique and can help you achieve deep relaxation in a matter of minutes when practiced correctly. Here’s how it works:
- Inhale slowly through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale fully through your mouth for 8 seconds.
Repeat this cycle four times, and you should feel your body begin to relax and prepare for sleep.
2. Minimise blue light
After a hard day, lounging on the couch with your favourite movie or bingeing a new series feels like a well‑earned reward. However, when you finally switch off your devices and get into bed, you find yourself unable to fall asleep. But why, when you’re so tired?
The culprit is blue light emitted by digital screens. This light suppresses the production of melatonin, the hormone responsible for regulating your sleep‑wake cycle. As a result, even though you feel physically tired, your body resists falling asleep. To combat this, aim to turn off all electronic devices at least an hour before bedtime.
3. Move around during the day
A sedentary job paired with commuting by car or public transport to your doorstep isn’t ideal for falling asleep quickly. Add mental fatigue to the mix, and if your post‑work routine involves sitting down to relax in front of the TV, your phone, or a book (nothing wrong with that!), it’s easy to see why your lack of physical activity could be preventing you from sleeping more easily.
Regular movement and exercise are among the best scientifically proven ways to improve both sleep and overall health. Simple actions like getting off the bus a stop early, taking a walk, vacuuming, or working in the garden can make a significant difference. Any physical activity helps. However, avoid intense exercise in the evening or just before bedtime, as the adrenaline rush can actually hinder your ability to fall asleep.
4. Evening yoga and meditation
What can help, however, is exercise focused on relaxation and breathing. Yoga and meditation not only aid in physical relaxation but also help improve your mental state. Excessive stress is a well‑known culprit for delaying and diminishing the quality of sleep.
About half an hour before you plan to go to bed, try a guided meditation or yoga session (if you can practice without guidance, even better). Focus solely on yourself, your breathing, and the gradual relaxation of your muscles. Afterward, head straight to bed, having brushed your teeth earlier if possible.
5. Relax with the right tones
The type of music you listen to in the evening or before bed can significantly impact your ability to fall asleep. Genres like metal, rock, pop, and even some classical music may not be ideal for helping your body relax.
On the other hand, listening to calming, Buddhist, or relaxing music can provide powerful benefits—not just for falling asleep but for improving sleep quality overall. Slower rhythms and specific frequencies have been shown to help lower blood pressure and reduce muscle stiffness. You can easily pair this step with a meditation or yoga session, which often incorporates this type of soothing music or ambient tones.
6. Try a lavender candle
Aromatherapy is a highly effective tool, especially when it comes to falling asleep. The use of essential oils has been scientifically proven to improve not only your ability to fall asleep but also your overall sleep quality and mental well‑being.
The best scents with proven effects are mainly lavender, rose, mint or citrus (orange, lemon). Their inhalation can be done differently according to your preference — whether it is a candle or a more effective diffuser.
7. Plan your meals (not just dinner)
Didn’t have time to eat properly during the day, so now you’re raiding the fridge and pantry in the evening? Overeating or consuming heavy meals before bed certainly won’t help you fall asleep, and it might even disrupt your rest.
To avoid this, plan your meals during the day so you don’t arrive at night feeling ravenous. At the same time, don’t starve yourself unnecessarily before bed. The ideal dinner time is about 2‑3 hours before bedtime, and it should consist of a light yet nutritionally balanced meal containing protein, complex carbohydrates, healthy fats, and fibre.
8. Eat the right foods to help you sleep
Ideally, include ingredients in your dinner that will help you fall asleep faster. Certain foods contain compounds that support relaxation and help you fall asleep more easily.
These foods include milk, fattier fish, rice, mushrooms, legumes and nuts. These are sources of the aforementioned substances associated with beneficial effects on sleep, such as vitamin D, magnesium, zinc, tryptophan and melatonin. An ideal combination might, therefore, be salmon with brown rice and peanut sauce.
Bottom line
Struggling to fall asleep for prolonged periods can indicate that your sleep routine or overall lifestyle needs adjustment. Factors such as a disrupted circadian rhythm, lack of exercise, poor meal timing, excessive stress, or unhelpful evening habits (like too much blue light or stimulating music) may all play a role.
Improving your sleep doesn’t have to be complicated. By following the tips outlined above, you’ll likely find that falling asleep becomes faster and easier while the overall quality of your sleep improves significantly.
FAQs
1. How can you fall asleep in 2 minutes?
To fall asleep quickly, you can try the 4–7–8 breathing technique or other relaxation methods that focus on releasing physical tension – some of which are used by the military. The idea is to consciously relax each part of your body, starting from your face all the way down to your toes. Keep in mind that even these effective techniques take practice, and you might not see results straight away. In the long run, your daily and bedtime habits will have the biggest impact on how easily you fall asleep.
2. What should you do if you can’t fall asleep?
If you're struggling to fall asleep, start by improving your sleep environment – ventilate your room and aim for as much darkness and quiet as possible. Breathing or relaxation exercises, as well as meditation, can also be helpful. Over time, focus on building healthy routines during the day and before bed to support better sleep.
3. How to sleep when feeling stressed and anxious?
During stressful periods, it's important to prepare your body and mind for sleep well before you go to bed. Establish a calming evening routine that signals to your brain it's time to wind down. This could include drinking a herbal tea, meditating, doing some light yoga, listening to relaxing music or reading a book. You can also try breathing techniques and other relaxation exercises to help calm your mind.
