How To Fall Asleep Fast Naturally

According to a recent Gallup poll, 57% of people believe they would feel better if they got more sleep. If you fall into this category, there are some strategies you can try to fall asleep fast naturally and increase the amount of sleep you’re getting overall. Setting yourself up for a good night’s sleep by implementing a regular bedtime routine, relaxing before bed, and exercising during the day can be helpful. As you’re trying to sleep, doing breathing exercises, progressive muscle relaxation, or visualization may help you drift off. A licensed therapist can help you improve your sleep if you find that stress and worries keep you awake.

How to set yourself up for a good night’s sleep

For some people, falling asleep fast can depend on the things they do in the hours leading up to bedtime. Here are some factors to consider for falling asleep fast.

Establish a regular bedtime routine

A bedtime routine can be seen as a set of activities you do in the same order every night for an hour or so before bedtime. These rituals can tell your brain it’s time to get ready to sleep. Everyone is different, so consider some of the suggestions below to put together a bedtime routine that works for you. 

Go to bed and wake up at the same time every day

Going to bed and waking up at the same time each day, even on the weekends, can be an effective way to maintain a healthy circadian rhythm. This can help you fall asleep more quickly and easily.

Find an effective way to relax before bed

Do something that you find relaxing in the hour or so leading up to bedtime. You might try taking a warm bubble bath, enjoying a cup of chamomile tea, reading a book, meditating, or doing gentle yoga. Try to avoid smartphones, tablets, and other electronic devices during this time, as the blue light can significantly affect your sleep. It can also be helpful to avoid caffeine, alcohol, and nicotine in the hours leading up to bedtime, as these substances can negatively impact sleep. 

Maintain a regular exercise routine

Regular exercise can improve sleep quality, but try to avoid exercising in the hours before bedtime, as doing so can make it difficult to fall asleep.

Limit naps

Avoid napping if you can. If you need a nap, it’s usually best to limit it to 30 minutes, and try not to nap after 3:00 p.m. 

Create a comfortable sleep environment

Improve your sleep hygiene by making your bedroom as conducive to sleep as possible. Adjust the thermostat or use a fan to achieve an ideal sleeping temperature. Try a white noise machine to block out any outside sounds that might keep you from falling asleep, and use blackout curtains or a sleep mask to keep out any light. 

Techniques for falling asleep fast

Once you get into bed, there are a few tactics you can try to relax and fall asleep quickly without relying on sleep medicine. 

Breathing techniques

Various breathing techniques can help you control your breathing and relax, which can help you fall asleep quickly. Here are some breathing techniques to try: 

4-7-8 breathing

To do this breathing exercise, inhale for a count of four seconds, hold your breath for seven seconds, and exhale for eight seconds before repeating the process.

Diaphragmatic breathing

This technique can slow your breathing and prepare your mind and body for sleep. To engage in diaphragmatic breathing, lie on your back and bend your knees over a pillow, placing one hand on your stomach and one on your chest. Take a slow, deep breath, keeping the hand on your chest still while the one on your stomach rises and falls as you breathe. The goal is generally to be able to breathe in and out without your chest moving. 

Box breathing

Sit up in bed with your back straight, or lie comfortably. Take a deep breath, then exhale, trying to push all the air out of your lungs. Inhale slowly through your nose as you count to four. Hold your breath for a count of four, then slowly exhale over a count of four, emptying all the air out of your lungs, and hold for a count of four before repeating.

Military method

This technique was developed by Bud Winter, a coach who wrote that he once used it successfully with naval cadets, which is how it got its name. 

For this technique, start by taking slow, deep, regular breaths. Focus on relaxing the top of your head, from your forehead to your scalp. Then, allow your jaw to drop open and relax your lips and tongue, continuing to breathe slowly throughout the process. Relax your eyes, trying not to focus on anything. Drop your shoulders and release any tension in your back and chest. Then, take a deep breath, hold it, and exhale. Now, move to your arms, hands, and fingers, telling them to relax. Move onto the lower body, starting at your thighs and continuing through your legs, ankles, and feet. The combination of breathing and systematic muscle relaxation can help some people fall asleep quickly. 

Mindfulness meditation

Mindfulness meditation usually involves paying conscious attention to the present and what is going on around you without judgment. When done correctly, this type of meditation can relieve challenges that may be preventing you from sleeping, like intrusive thoughts or anxiety. 

Progressive muscle relaxation

Progressive muscle relaxation or deep muscle relaxation normally involves tensing each muscle group in the body and then relaxing it, paying attention to how the muscle feels when the tension goes away. Inhale while creating tension in each muscle group, and exhale when releasing the tension to increase relaxation throughout the body. 

Guided imagery

Guided imagery may help you relax and fall asleep quickly. It can be as simple as using your imagination to go to a peaceful, calm place. However, you may find it helpful to use an app or audio recording to follow. 

If you’re using guided imagery to fall asleep, start by getting comfortable in your bed and closing your eyes. Take a few deep breaths to relax, and then imagine a calm and serene setting, whether that’s sitting on a beach, floating on a boat in the middle of a lake, or relaxing in the mountains. Think about all the details of the scene: What are the clouds like? What can you smell? Is there a breeze? It can help to imagine walking down a path in your scene, moving along the water’s edge, or following a trail through the wilderness.

A lack of quality sleep can affect many areas of your life

Improve your sleep with online therapy

Other ways to help yourself fall asleep

Sleep therapy can also be beneficial. Sleep therapy can be seen as a type of talk therapy that can help you improve your sleep and avoid the effects of sleep deprivation. The most widely used approach is typically cognitive behavioral therapy (CBT), which can adjust unhelpful thought patterns to be more constructive. Although updated evidence may be needed, research has found that CBT for insomnia tends to be more effective than medication, and its effects may last longer. 

If you’re not getting enough sleep, you may not have the energy to leave your home to drive to a therapy appointment. In this case, online therapy can be a convenient, flexible option. With an online therapy platform like BetterHelp, you can work with a licensed mental health professional from the comfort of your home at a time that works for you.  

Research shows that online therapy can be effective, too. In fact, a 2021 study found that telemedicine delivery of CBT for insomnia was “not inferior” to face-to-face treatment and typically resulted in similar improvements in sleep and daytime functioning. The study went on to say that teletherapy generally allowed for more efficient treatment delivery without compromising the therapeutic relationship.