How to sleep quickly? Time-tested techniques to help fall asleep in a matter of minutes

On most days, we finish chores at home and head to work. We juggle meetings, attend calls and handle tasks non-stop. By the time we get back home, sometimes after sitting in heavy traffic, we’re so exhausted that we barely have the energy to make a meal. Still, we eat, hoping to feel full and satisfied. However, when it’s finally time to sleep, the real challenge begins. Despite being physically drained, our minds refuse to rest.

Instead of easily falling asleep, we find ourselves overthinking, replaying the day’s events or scrolling through our phones. Or we watch a show. Or check our social media accounts. Our minds keep racing and before we know it, hours have passed and we still can’t sleep.

Arianna Huffington, Greek author and successful entrepreneur, has been vocal about her struggle with sleep. She has shared how she used to work long hours, pushing herself hard. Eventually a time came when she realised her sleeplessness was affecting her health. After learning about the importance of rest, she turned to meditation in a bid to calm her mind before bed. This shift in routine allowed her to improve her sleep quality and in turn, improved her life.

As Thomas Dekker, an English Elizabethan dramatist, once said, “Sleep is the golden chain that ties health and our bodies together.” This quote highlights how essential sleep is for our wellbeing. Sleep links our physical health to mental clarity. Without enough rest, our bodies and minds struggle to function at their best. Interestingly, with a few simple changes to our nighttime routine, we can ease our mind and body, allowing us to get the rest we deserve.

So, if you too are finding it hard to get that much-needed sleep, join us as we explore a few time-tested ways to sleep fast. With these techniques, we can make falling asleep quickly a part of one’s daily life.

Progressive Muscle Relaxation

It can be really frustrating when you’ve worked hard all day and are ready to rest, but are simply not able to sleep. Perhaps you have something important to do the next day, like helping your child with an assignment or preparing for a presentation at work. So, you really need a good night’s sleep in order to wake up feeling fresh. But instead, you toss and turn, struggling to fall asleep.

One technique that can help you relax and sleep faster is the Progressive Muscle Relaxation (PMR). This involves tensing and relaxing muscle groups. You have to start by focusing on your toes, tensing them for a few seconds and then slowly releasing the tension. Then, you have to work your way up to your legs, arms and all the way to your head. By focusing on each muscle group and letting go of the tension, you signal to your body that it’s time to relax. This method can effectively calm your mind and make it easier for you to fall asleep.

Mindful meditation

The benefits of mindfulness are far too many to count. It’s a simple practice, but it can make a big difference in how we feel, especially when it comes to getting a good night’s sleep. Mindful meditation helps us to focus on the present moment without being judgmental. It’s all about paying attention to our breath, the sensations in our body and our thoughts.

This is how we can practice mindfulness for sleeping quickly—as we sit quietly, we try to let go of any stress or worries; simply observing our thoughts without getting caught up in them. This practice can calm our mind and reduce overthinking, making it easier to relax and fall asleep faster. By being more aware of our present moment, we can create a sense of peace that leads to a restful night’s sleep.

Deep breathing

When we struggle to fall asleep, many of us often think about taking medicines or other quick fixes that bring on sleep. But the reality is that we don’t necessarily need those things. There are a few time-tested and simple techniques that can help us relax and drift off naturally.

One such effective way to fall asleep is deep breathing. Deep breathing is a powerful way to relax our body and calm our mind. Start by taking slow, deep breaths—inhaling through the nose, holding for a few seconds and then exhaling slowly through the mouth. By focusing on our breath, we can reduce stress and create a sense of calm. This technique is known to clear the mind while preparing the body for rest.

Visualisation and guided imagery

What’s your favorite place to visit, is it the sea beach, listening to the splashing of waves and enjoying the quiet wonder of the sand and coconut trees? Or is it lying by the window with a warm blanket, a cozy fire crackling and your beloved pet curled up beside you at a mountain retreat? The power of visualisation can allow you to escape to your favourite place and to the sleep of your dreams.

Indeed, visualisation and guided imagery can help by making you imagine peaceful scenes like these. Simply picture yourself lying on that beach or walking through a quiet forest, paying attention to every detail—the sound of the waves or the rustling of the leaves, the smell of the ocean breeze or fresh pine. By fully immersing yourself in these images, you can distract your mind from racing thoughts. This relaxation technique can make it much easier to sleep while inducing peace and calm.

Listen to peaceful music

Rock-a-bye baby,
On the tree tops,
When the wind blows,
The cradle will rock.

Do you remember how easy it was to fall asleep when your mother sang soft lullabies to you? The soothing voice made you feel safe and relaxed and before you knew it, you were fast asleep. Ironically, as we grow older, we seem to forget the power of music in helping us unwind and rest.

Interestingly, listening to calming music or sounds before bed continues to have the same soothing effect on our minds and bodies even as adults. Slow and soothing tunes, sounds of nature, instrumental music or even lullabies have a calming effect on our senses. Music is also known to help lower our heart rate, reduce stress and create the perfect environment for a peaceful night’s sleep.

The Military Method

Have you ever wondered how most soldiers manage to fall asleep quickly, even in the most challenging and stressful of situations? While they have a tough routine, they have techniques that help them rest under any circumstances.

Indeed, the Military Method helps soldiers to fall asleep in just a few minutes. This technique involves relaxing each part of your body, starting from your face and working your way down to your toes. By focusing on releasing tension and clearing your mind, you can help your body relax. This method has been proven to work, even in stressful conditions.

Avoid stimulants before bed

Many of us don’t realise how things that we consume regularly, like caffeine, nicotine or even sugary snacks, can affect our ability to sleep. Consuming these before bed can make it even harder for the body to wind down and relax. The caffeine in coffee, tea or chocolate can keep us alert and awake long after we’ve had them. Even though we might feel tired, these items can trick our body into staying awake. So, it’s important to avoid them at least a few hours before bedtime to ensure a peaceful sleep.

It is clear that getting a good night’s sleep isn’t impossible. In fact, it doesn’t have to be difficult with just a little effort. Whether we try the Progressive Muscle Relaxation technique, mindful meditation or simply listen to peace inducing music, there are various ways in which we can fall asleep in a matter of minutes, while also enhancing our wellbeing. The key is to find what works best for us and make it a part of our nightly routine.