How to Fall Asleep Fast (30 Simple Ways)

1. Things to do before going to sleep
2. Counting sheep
3. Reverse psychology 
4. Focus on hypnagogic images 
5. Visualization, body levitation 
6. Practice your ABCs 
7. Get your creative juices flowing
8. Visualization, statue transformation
9. Visualization, sinking 
10. Focus on the distance 
11. Rewind the day 
12. Relax your muscles 
13. Linguistic exercises 
14. Think of your favorite movie 
15. Go to your happy place 
16. Turn on some peaceful music
17. Ensure your bedroom is nice and cool 
18. Turn off all the lights 
19. Meditation exercises 
20. Get rid of clocks
21. Take a warm shower
22. Watch what you eat and drink 
23. Daily exercise is a must 
24. Give aromatherapy a try 
25. Get comfortable 
26. Read a book 
27. Listen to a podcast 
28. Keep a journal 
29. Try easy acupressure 
30. Spend time outside during the day 

Step 1.

Turn off all the lights, and ensure that your bedroom is nice and quiet, without any distractions. 

Step 2.

Get to bed, find a comfortable position, and close your eyes. 

Step 3.

Start counting. There’s no reason to determine which number you’ll count to. You can count up to a number, down from a number, go from zero to ten every time, from 1,000 to zero. The counting is there just to help you focus. 

Step 4.

Now focus on your breathing. It should be deep, slow, and steady, relaxing. Take a deep breath, slowly exhale, then count up (or down) by one. 

Breathing and counting will keep your mind in the present moment and make you forget about your worries, but this doesn’t mean that your mind won’t drift off. Your mind will naturally start to wander as you’re counting, and you’ll slowly induce sleep. 

Step 1.

Get ready for bed as usual. Turn off the lights, remove any noise from your room, get comfortable, close your eyes. 

Step 2.

Come up with a reason to stay awake. Any reason at all should suffice, as long as you make yourself believe it. Imagine that you’ll have guests over at midnight, or that your online order is finally supposed to arrive. Anything that would require you to stay awake. 

The more logical the reason is the better. 

Step 3.

Feel the importance of staying awake, and keep repeating to yourself “I must not fall asleep”. Within a few minutes, you should feel yourself drifting off into slumber. 

The reverse psychology method doesn’t work on everyone primarily because people don’t commit themselves to it. They don’t try to truly make themselves believe that they need to stay awake. If you can make yourself believe it, you should have no problems with falling asleep by relying on this method.

Step 1.

As always, start by getting comfortable in your bed, turning off the lights, and eliminating any noise from your bedroom. 

Step 2.

Close your eyes and relax. Try not to think about anything, just focus on the darkness you see with your eyes closed. 

Step 3.

At first, darkness is the only thing you’ll see, but be patient. As you lay there focusing on the “nothingness” that you see, you’ll eventually start seeing quick flashes of random images. 

Step 4.

Instead of disregarding these images and trying to get rid of them, focus on them. Let them come to you and start exploring them, even if they’re scary. Keep on observing them, and eventually, they’ll turn into longer and longer sequences and evolve into dreams. 

This isn’t the fastest way to fall asleep, and you need some patience. But with a bit of practice, you’ll start finding it easier to focus on these images and you’ll drift off to sleep.

Step 1.

Start as usual. Turn off your lights, remove distractions, and make your room comfortable and prepped for sleeping. 

Step 2.

Find a comfortable position in your bed. Preferably, you should be lying flat on your back because imagining yourself levitating will be much easier this way. 

Then simply look up at your ceiling. Focus on your bodily sensations, and relax your muscles. Hang out like this for a few minutes. 

Step 3.

Once you feel that there’s no tension in your muscles, close your eyes and focus on your breathing. Just breathe normally, no need for deep breaths and exceptionally slow exhales. Stay calm and keep your breathing consistent. 

Step 4. 

Imagine yourself lying in the middle of a meadow, or any other peaceful and relaxing place. Imagine the sounds and sensations you’d feel if you were really there – the smell of flowers, the light breeze in your hair, etc. 

Step 5.

Now start imagining your body slowly becoming lighter and lighter, becoming almost weightless. It’s important to focus on this part, as you’ll want to truly feel like your body is light enough to start floating. 

Step 6.

And now it’s time to visualize body levitation. Start small, imagine your body lifting off just a few inches above the ground, then slowly move on to a few feet off the ground. The slower you start, the easier it will become to visualize yourself truly floating. 

Step 7. 

Continue focusing on this feeling of your body floating, then slowly start imagining yourself becoming heavier and heavier. Allow yourself to float down to the meadow, and back into your original position on your mattress. 

Step 8.

Repeat steps five through seven a few times, and be patient. Don’t rush the feeling of levitation, go slow every time, slowly rising through the air, and slowly floating back down. 

This should relax both your body and mind and allow you to effortlessly fall asleep.

Step 1. 

As always, you’ll first need to turn off or dim your lights and ensure that your bedroom is nice and quiet. 

Step 2.

Get comfortable in your bed, find a position that’s the most relaxing to you, and close your eyes. 

Step 3.

Determine which category/ topic you’ll use. This can be almost anything, fruits and vegetables, celebrity names, famous rock bands, movie titles, Harry Potter characters, etc. As long as you think you can assign an item from the category to each letter of the alphabet, you’ll be good to go. 

Step 4.

No better letter to start with than A. Let’s say you’ve chosen the category movie titles. You’ll have to think of a movie that starts with the letter A. 

For example, the movie “Armageddon” would work here. 

Step 5.

Move on to the letter B. “Batman” is a good choice for this category. Continue listing your movies until you’ve reached the letter Z. 

Step 6.

In case you’ve reached the letter Z and you’re still wide awake, start the listing game from the beginning, just select a new category. 

It’s best to have a new category every time you play this game to avoid just memorizing the answers. Or, if you’d prefer to use the same category, make sure you’re coming up with different items from that category. 

If you memorize the answers, you’ll just fly through the alphabet and the method won’t be any closer to getting you to sleep. 

You’ll need to be a bit creative and get your brain to work if you want this method to work. 

Step 1.

You’ll need to turn off the lights in your bedroom, eliminate noise distractions, and get comfortable. Close your eyes and relax. 

Step 2.

Imagine a simple scene, a meadow, a cozy farmhouse, a modern apartment, whatever comes to mind. Focus on your scene, examine its details, and wander through it. 

Step 3.

Once you’ve set your scene, come up with a character or two. You’re essentially creating your own movie right now, so play around here. Your main character can be a person, a giraffe, an elf, be creative here. 

Step 4.

Give your character(s) a role to play. Imagine them doing something in the scene, maybe talking, maybe preparing for battle against the aliens. Your imagination is your only limit. 

Step 5.

Continue developing your story for as long as it’s necessary. Introduce new characters, new locations, and let the story take its own course. 

After a while, you’ll notice that it’s hard to keep track of your story and continue developing it, so you’ll slowly start to fall asleep. 

If the story’s intrigued you, you could even write it down in the morning. Who knows, maybe someday you can turn it into a book.

Step 1.

Lights off, distracting sounds eliminated. Get to bed and try to relax. 

Step 2.

Start from your feet. Focus on them, feel the blood circulating through them, feel the pressure from your blanket weighing your feet down. 

Step 3.

Imagine your feet slowly becoming stiffer and heavier, like they’re turning into stone. Feel their weight and how they’re pressing down on the mattress. 

Step 4.

Let this sensation slowly crawl up your legs. Each part of your body getting heavier and heavier, turning into stone one inch at a time, until your whole body starts feeling like a heavy statue. 

You’ll likely fall asleep before you even make it to your neck and head. But, if you’re still awake by the time you’ve imagined your entire body turning into stone, just lay there focusing on this feeling. You should have no trouble falling asleep after a while in this state. 

Step 1. 

Get ready for sleep as usual. No lights in your bedroom, no noise, and no distractions. Lay down, close your eyes, and get comfy. You’ll want to lie flat on your back when you’re following this sleeping method. 

Step 2. 

Start from your feet. Curl your toes and stretch out your feet for a few seconds, then relax them. 

Step 3.

Move up your body, tensing the muscles of your legs, thighs, glutes, torso, etc., then relieving the tension shortly after. Go one body part at a time. 

Step 4. 

Every time you tense up your muscles and then relax them, you’ll feel your body naturally put more pressure on your mattress. Focus on this pressure, feel how your body is sinking into the mattress, and feel it sink some more. This should serve to relax your entire body, and once you’re in this relaxed state, you’ll find it much easier to fall asleep faster.

Step 1. 

As always, turn off or dim the lights, remove any noise distractions, lay down, and get comfy. 

Step 2.

Close your eyes, and focus on what you’re seeing. Start by examining the immediate blackness of the back of your eyelids. 

Step 3.

Allow yourself to look past your eyelids. You’ll realize that you can focus on different points in your vision, even though it’s almost complete darkness that you see. 

Step 4.

Continue focusing on the distance. You’ll start seeing different shapes appear in the darkness, and maybe even flashes of light – an experience very similar to hypnagogic images. 

You’ll eventually find it difficult to focus, and you’ll slowly drift off to dreamland. 

Step 1.

As always, turning off the lights, removing noise distractions, and getting into bed are the first few things that you should do. 

Step 2.

Get comfortable in your bed. This method doesn’t require any specific position, you can lay on your back, on your side, even on your stomach if that’s what you prefer. 

Step 3.

Remember your early morning, from the moment you opened your eyes. Were you woken up by your alarm clock? Maybe your dog started licking your face, or a ray of sunshine hit you directly on your eyes? Remember as many details as you can. 

Step 4.

Go through your entire day, step by step. Visualize what you had for breakfast, the taste of your morning coffee, the people at your lunch meeting, the movie you watched after dinner. 

You probably won’t be able to make it to the end of the day because your mind will quickly start to wander and put you to sleep. 

If you are awake by the end of this method, you can simply start again, just focus on yesterday. 

Step 1. 

You get the drill. You’ll first have to start off by prepping your bedroom and priming it for sleeping. Turn off the lights, remove any noise from your bedroom, and get comfortable in your bed. 

While this sleeping technique can be done in any sleeping position, it’s easiest when you’re flat on your back with your arms by your side. 

Step 2.

Start from your feet. Focus on the sensation in your feet, then start tensing them up, and slowly relaxing them. Do this a few times until you feel your feet become completely relaxed. 

Step 3.

Move up your legs. Tense up your calves, then relax them. Once you’ve done this a few times, move on to your thighs, torso, arms, etc. 

Step 4. 

When you’ve completed this exercise, you should feel relaxed, stress-free, and comfortable. Focus on the sensations of your body. 

You’ll fall asleep in a matter of minutes, and you’ll be much more likely to stay asleep through the whole night. 

Step 1.

Get ready for bed. Turn off the lights, remove noise distractions, and get comfortable. 

Step 2.

Choose a word you’ll start with. It’s best when it’s a shorter word, four or five letters long. If you have a really great vocabulary, you can choose longer words. However, the game will require greater mental effort then, and can actually prevent you from sleeping if it’s too complicated. 

Step 3. 

Start playing. Take a word, switch up a single letter to create a new word, then do the same thing again and again. It should go something like this: 

“TAKE” – “CAKE” – “MAKE” – “LAKE” – “LANE” – “SANE” – “SALE” 

Step 4.

If you’ve run out of ideas, start over with a new word. 

Do this over and over until you feel your mind drifting off into sleep. 

Step 1.

Turn off the lights, remove any noise from your bedroom. 

Step 2.

Get comfortable. Any sleeping position works for this technique, so you can lay any way you like. 

Step 3.

Start thinking about a movie from its last scene, just before the credits. Remember as many details as possible. The characters’ clothing, hairstyles, the location of the scene, remember everything. 

Step 4.

Once you’ve remembered the entire final scene, go back to the one before. Again, be as detailed as you can. 

Step 5.

Continue rewinding the movie until you’ve reached the opening credits. You should be completely asleep long before you reach the opening credits, however. 

In case the technique didn’t help immediately, and you’ve rewound the entire movie, you can start anew. Just be sure to choose a different movie. 

Step 1.

You know by now – your room should be nice and quiet, no lights, no distracting noise. 

Step 2.

Close your eyes and try to calm your mind. Don’t think about anything at this moment, just focus on your breathing. 

Step 3.

Visualize your happy place. What does it look like? Are there any people there, animals, plants? What sounds would you expect to hear there? Is there any specific scent you’d smell if you were actually there? 

Step 4.  

Explore the place. If it’s a house, go through the front door, and wander through the rooms. What kind of furniture is there? Is there plenty of sunlight, or is the house lit up by the moonlight? 

If your happy place is somewhere outdoors, take a look at the grass and flowers on the ground. Take in the view of the surrounding nature. 

Step 5.

Continue exploring your happy place, and allow it to fill you with peace and serenity. 

This visualization should help your mind feel at ease, and it should make you forget about your daily struggles. As you explore your happy place, you’ll slowly feel yourself drifting off into slumber, and you’ll fall asleep before you know it. 

Step 1.

Just turn off the lights this time. Eliminate any other noise from your bedroom such as the sound of your instant messenger, even the sound of your ticking clock. 

Step 2.

Get comfortable in your bed, close your eyes and relax. 

Step 3.

Turn on the music. Make sure it’s peaceful and pleasant, no hard rock, heavy metal, drum and bass, etc. Classical is the best, but if you’re not a fan of it, you can play any other peaceful music. Vocals can be too distracting, so instrumental music would be the best. 

Step 4.

Turn the volume down so that you can just barely hear it. While slightly louder music can be a good distraction to make you fall asleep, it will be more difficult staying asleep with the volume up. 

Step 5.

Focus on the music. Don’t just hear it, listen to it. Let it act as a lullaby. 

Peaceful music is the perfect distraction that will help calm you down and prep you for sleep, but it doesn’t work on everyone. Some people need it to relax, others are just too distracted by any noise when they try to fall asleep. 

If this sleeping method doesn’t work for you, don’t force it upon yourself. Try another method that suits you better. 

Step 1.

Get ready for bed as usual. Turn off the lights and remove noise distractions (or play some peaceful music).

Step 2.

Turn on your AC if it’s summer, or your heater if it’s winter. The best temperature for sleeping is between 60℉ and 67℉ (~15℃ and 20℃). Make sure that your room reaches this temperature before you get into bed. 

Step 3. 

Since the room temperature will be primed for sleeping, you don’t need to have thick blankets, and you won’t need a blanket at all if it’s summertime. So, just get comfortable in your bed and get ready for sleeping. 

If you were wondering how to fall asleep and stay asleep, keeping your room temperature slightly lower will help. But if your mind is preoccupied with worries and anxieties, you’ll likely need to combine this sleeping method with some of the other ones mentioned on this list. 

Step 1.

Turn off the main lights in your room and any adjacent room. If any light is going through the door it will make it more difficult for you to fall asleep. 

Step 2.

Unplug your TVs, monitors, and all devices. Most devices have a small (sometimes blinking) light when they’re plugged in, and even this can be a big distraction. 

Step 3.

Invest in high-quality blinds or heavy curtains if there’s too much light from the street getting into your room. 

Step 4.

If it’s not possible for your bedroom to be in total darkness, get a sleep mask. Make sure it’s soft and comfortable, fitting snugly around your nose and over your eyes. If it’s too tight, it can be a distraction, if it’s too loose, it can fall off and disrupt your sleep. 

Getting rid of all the lights in your room is truly a crucial step you need to take so you can fall asleep faster. It’s a simple thing, but can be very effective when you’re struggling to go to sleep. 

Step 1.

This sleeping technique is done before you actually go to bed, so start with it about half an hour before. 

Step 2.

Find a cozy place and get comfortable. Most people would sit down on the floor with their legs crossed and back straight, but this isn’t necessary, especially if it’s your first time practicing meditation and mindfulness. 

You can sit on your bed, on a chair, lean against the wall if you want to. 

Step 3.

Relax. It’s best to keep your eyes closed, but this again is just an option. Breathe, and feel your surroundings. Notice the sounds that you hear, the temperature of the room, and let it all just happen. Don’t think about your surroundings, just be aware of them. 

Step 4.

Breathe slowly. In and out, feel the cool air as you breathe in, and the warm air as you breathe out. Focus on your chest and stomach, expanding and contracting with each breath. 

If you want, you can count your breaths, one to ten, then start again. 

Step 5.

Your mind will start to wander after a few moments, trying to focus on your problems and concerns. Let it wander, but don’t give in to the thoughts. Let them come and go as they please, take notice of them, but don’t let them carry you away. 

If you see yourself focusing on them more and more, divert your attention to your breathing again. 

Mindfulness is about being aware of your thoughts, not about actually thinking. Don’t allow your thoughts to consume you, just let them happen. 

Step 6.

Commit to meditation and mindfulness for at least 5 to 10 minutes if you’re just starting out. There’s no need to set an alarm, do this for as long as it feels comfortable. 

After this exercise, you should feel much more at ease. You’ll leave your worries behind and find it much easier to fall asleep faster. 

Step 1.

Follow your normal bedtime routine. Take a shower, brush your teeth, ensure your bedroom is nice and cozy. 

Step 2.

Set your alarm if you have to. It’s usually best to set just one alarm. Let’s say you have to wake up at 8 o’clock, don’t set the alarm at 7:30, 7:45, and 8:00. This will just disrupt your sleep, and you’ll find it even more difficult to get up. 

Set your alarm for just 8:00, and don’t hit the snooze button in the morning. Those 5 extra minutes of sleep will actually make you even more tired, so get up as soon as the alarm starts ringing. 

Step 3.

Put your phone away, either somewhere on the other side of the room, or outside the bedroom altogether. This way, you won’t be able to check what time it is – this information will just stress you out – and, you’ll have to get out from your bed in the morning to turn off the alarm, ensuring that you get up on time. 

Learn not to pay attention to the time when you’re in bed. Calculating how many hours of sleep you have left won’t help you in any way. Allow yourself to relax and fall asleep. You cannot change the time, so pay no attention to it when you’re trying to get some Zs. 

Step 1.

Take a warm shower about half an hour to an hour before you go to bed. This will be just as relaxing, but will give you enough time to cool off if you set the water temperature a bit too high. 

Step 2.

Continue with your normal bedtime routine. Brush your teeth, watch a YouTube video or two, read a few pages of your favorite book. 

Step 3.

Make sure that the temperature in your bedroom is between 60℉ and 67℉ (~15℃ and 20℃). 

Step 4.

Turn off the lights, remove any noise that could be distracting, and get in your bed. Get comfortable and prepare for a good night’s sleep. 

This sleeping method can, of course, be combined with any of the other methods mentioned here. 

Step 1.

Avoid caffeinated drinks for at least six hours before bed. As mentioned, caffeine can stay in your system for quite some time and should be avoided if you’re hoping to get some Zs. 

Step 2.

Have an early dinner, especially if you’ll have a hearty meal. High-fat foods take longer to digest, so if you eat just before bedtime, your sleep will be disrupted. Either you won’t be able to fall asleep, or you’ll continue waking up throughout the night. 

Some foods that you should avoid before bed include: 

• Fast food (tacos, burgers, pizza, etc.) 
• Steak 
• Chocolate 
• Pasta 
• Spicy foods 

Step 3.

Have a healthy snack before you go to bed. Just like it’s not a good idea to go to sleep on a full stomach, it’s not a good idea to go on an empty stomach either. 

Opt for snacks that are easy to digest, such as: 

• Nuts and seeds 
• Bananas 
• Honey 
• Oatmeal 

Step 4.

Give yourself about an hour to digest the snacks, then get ready for bed as normal. 

What we eat and drink can seriously affect how much sleep we’ll get, and whether we’ll get good quality sleep. Pay attention to your diet if you’re having trouble sleeping, and make the necessary changes for quality sleep. 

Step 1.

Exercise earlier in the day, in the morning if you can, or at least in the early evening. Exercising raises your body temperature and you’ll feel much more energetic right after it, so you’ll have trouble dozing off. 

You need to give yourself enough time to cool off before bed, so exercising about three or four hours before bedtime is usually the best. 

Step 2.

Do some cardio if you don’t have enough time to devote to exercising. Just a few minutes of high intensity cardio can work wonders for helping you feel tired and sleepy later in the evening. 

Step 3.

Strength training usually requires a bit more time than cardio, but is the perfect solution for tiring you out. Lift some weights, do squats, bench presses, etc. to engage your muscles and fight off insomnia. 

Exercising is crucial for the health of your body and mind, so don’t neglect it. Once you’ve fallen into a routine with exercising, sleep will come much easier, and you’ll feel well-rested every time you get up in the morning. 

Step 1.

Start aromatherapy just before you get into bed. If you’re using a diffuser, just turn it on as soon as you start your bedtime routine. 

Step 2.

During your aromatherapy, focus only on the scents and sensations that you’re feeling. Try to leave your worries behind, and concentrate on your current experience. 

Step 3.

If you’re using a diffuser or humidifier for your aromatherapy, remember to turn it off during the day. You can become desensitized to the scents, and the effects of aromatherapy can be diminished. At least you should keep specific scents (such as lavender) solely for your bedtime routine, and use other scents throughout the day. 

Aromatherapy can be a powerful treatment for insomnia and can easily be combined with other sleep techniques to help you fall asleep faster. 

Step 1.

No sleeping position will be comfortable if your mattress is essentially a rock. You’ll need to invest in a firm yet soft mattress, one that will offer support without causing any discomfort. 

Step 2.

Don’t go to sleep in tight clothing. Your underwear, socks, and PJs need to be loose and comfy, otherwise, you can even start to experience pain, which will prevent you from sleeping and negatively affect your blood circulation. 

Step 3.

Find a comfortable position. Laying on your back can be comfortable and can help you fall asleep, but you might have trouble staying asleep. You’re much more likely to snore and have difficulty breathing when you sleep on your back. 

Sleeping face down isn’t a good idea either. You’ll be more likely to experience digestion issues, and not to mention that you’ll likely wake up with neck pain. 

The best sleeping position is on the side, preferably your left side. It won’t affect your circulation, it will keep your back and neck in the proper positions, and it will minimize the chances of you waking up in the middle of the night. 

Finding a comfortable position can be difficult, but as long as you have a good quality mattress and a suitable pillow, you shouldn’t have any trouble falling asleep. 

Step 1.

Follow your normal bedtime routine, shower, brush your teeth, get your room nice and cool, and get ready for bed. Remove any noise distractions. 

Step 2. 

Choose a book. It’s best if the book is not really your favorite so you don’t get too immersed in the story. You’ll want a story that’s distracting, that way you won’t focus on your concerns and problems, but not so distracting that it prevents you from putting it down and going to sleep. 

Step 3.

Read for about half an hour to an hour. If you’re worried that you might lose track of time, you can set a reminder or an alarm on your phone. After reading, get comfortable in your bed, close your eyes, and relax. 

Reading can be a very effective sleep method, after all, there’s a reason why bedtime stories exist. If you want to guarantee that you’ll fall asleep while reading, perhaps you can choose to read an old textbook from school or find some more serious reading material. 

Step 1.

Turn off the lights in your bedroom and remove any other noise distractions. 

Step 2.

Get comfortable in your bed, and play the podcast. If you’re listening to a podcast that has video, turn off the monitor to make sure that there’s no distracting light. 

Step 3.

Turn the volume down so that you can barely hear the podcast. You don’t want to be wearing headphones as they can become very uncomfortable. 

Step 4. 

Focus on the discussion that you’re hearing. Keep your eyes closed and just listen. 

After a while, your thoughts will start wandering and you’ll slowly drift off to dreamland. You’ll fall asleep fast and wake up feeling refreshed. 

Step 1. 

Get ready for bed, turn off the lights, remove noise distractions, and lay down. Close your eyes. 

Step 2. 

If you notice that you’re focused on specific things that are worrying you, take out a pen and a piece of paper, and write it all down. 

Step 3.

If possible, write down the solutions to your worries as well. The more solutions you come up with, the better. 

Step 4.

Once you’ve written all of this down, you can also decide to write down the positive things that you think about. Just a few nice experiences from your day, a cute dog you saw on the street, or a helpful stranger who gave you directions. It doesn’t matter what it is, as long as it’s positive. 

This exercise can help you in two ways. First, by having your worries written down, you’ll find it easier to let them go for the night, and return to them the next day. 

Second, by writing down the positive experiences from your day, you’ll divert your attention to more pleasant things. 

This will help you calm down your mind, and you’ll fall asleep more quickly. 

Step 1.

Turn off the lights, remove noise distractions. Get ready for sleep as you normally would. 

Step 2. 

Get to bed and find a comfortable position. 

Step 3.

With your finger, put slight pressure on the point just above your nose, in between your eyebrows. Apply pressure, and make small circular motions with your finger. 

Step 4.

Focus on your breathing and on the sensation of acupressure. 

Step 5.

Next, apply pressure on your feet, on the point where your big toe connects to the next toe. You can againg make circular motions with your finger. 

Step 6.

Relax and keep focusing on your breathing and on the sensation on these pressure points. 

Applying pressure to these acupressure points is considered to be effective for fighting insomnia and stress. Repeat steps three to six for a few minutes, and you should feel yourself become more relaxed and more sleepy by the second. 

Step 1.

Try to wake up early in the morning and have your first-morning coffee on your balcony, soaking up the early morning sun. 

Step 2.

If possible, try to exercise outside. Go for a jog, ride your bike, or walk your dog, even if it’s cloudy outside. 

Step 3.

Try to spend as much time outside, eating lunch at a nearby park, or going for a short walk during your break. If this isn’t possible, just open the curtains and soak up the sunlight through the window. 

Step 4.

By bedtime, you should feel tired and sleepy, ready to hit the hay and travel to dreamland. 

The more time you spend in the sunlight, the easier it will be for you to fall asleep at night. So, take every chance you get to spend some time outside, you’ll fight off insomnia and boost your mood and overall wellbeing. 

Step 1.

Lay down and try to relax. Focus on your face and all the muscles in it, and relieve tension from them completely. 

Step 2.

Next, relieve tension from your shoulders and relax your arms. 

Step 3. 

Relax your torso, legs, and feet, and focus on breathing. 

Step 4.

Visualize a relaxing scene, a meadow, a field of flowers, anything that you find to be tranquil. 

Step 5.

Clear your mind completely and keep all your muscles relaxed. 

You should fall asleep within seconds. If it doesn’t work immediately, you’ll need to practice relaxing your muscles completely. 

Step 1.

Lay down, lights off, no noise. 

Step 2.

Place your tongue on the roof of your mouth, just behind your teeth, and open your lips slightly. 

Step 3.

Exhale through the mouth, keeping your tongue in the same position throughout this exercise. 

Step 4.

Close your lips, and inhale through your nose while counting to four seconds. 

Step 5.

Hold your breath for seven seconds. 

Step 6.

Part your lips and exhale through the mouth (again, not moving your tongue from its position behind the teeth). Count eight seconds while you’re exhaling. 

Step 7.

Continue breathing like this for a few minutes. Inhale through the nose slowly, counting four seconds, hold your breath for seven seconds, then exhale through the mouth for eight seconds. 

Keep your mind clear and empty, and you should be able to fall asleep almost immediately. 

Step 1.

Turn off the lights, remove noise distractions, and go to bed. This technique is best done while lying flat on your back. 

Step 2.

Start from your forehead. Raise your eyebrows as much as you can, and hold them like this for five seconds. 

Step 3.

After five seconds, relax your eyebrows and feel the tension leave your body. Once you’ve done this, just lay there relaxed for ten seconds. 

Step 4.

Now smile as widely as you can. Keep the smile for five seconds, then relax. Wait ten seconds. 

Step 5.

Keep your eyes closed, but squint them. Keep squinting for five seconds, then relax. Wait ten seconds. 

Step 6.

Continue doing the same exercise with the rest of your body, one muscle at a time. Move on to your arms, tightening your muscles, then relaxing them. Do the same with your torso, tights, calves, feet, etc. 

This exercise is very effective, and you’ll likely fall asleep before you’ve tensed up and relaxed all the muscles in your body.

Falling asleep quickly is possible if you’re feeling physically or mentally tired, or if you’re feeling almost completely relaxed, both in your body and your mind. 

However, it’s important to know that there are certain sleep disorders that can make you fall asleep quickly, such as narcolepsy. 

It’s difficult to determine exactly how much time it takes a person to fall asleep, as this depends on many factors. If you’re not suffering from sleep deprivation, sleep disorders, and if you’re not excessively tired, it should take you on average between 10 and 20 minutes to fall asleep from the moment you climb into bed. 

How many hours of sleep you need depends mostly on your age. Adults aged between 18 and 64 are recommended to have between 7 and 9 hours of sleep. Those over 65 will need between 7 and 8 hours of sleep. 

Keep in mind, however, that if you’re highly physically active or if you’re sick, you’ll need more hours of sleep than this because your body uses sleep to heal and restore. 

In most cases, people can’t sleep because they’re dealing with stress or anxiety, but there are many factors that can affect sleep. 

You might be having trouble sleeping because of physical or mental illness, sleep disorders, your daily activity level, diet, coffee and alcohol consumption, and more. It’s best to consult your doctor if you cannot find out the cause of your insomnia. 

Technically, you can function on 4 hours of sleep. You’ll find, however, that your productivity, energy levels, and motivation have taken a hit. 

If you’re consistently getting 4 hours of sleep, this can impact your physical and mental wellbeing. Those struggling with sleep deprivation are often more susceptible to getting sick and having health issues.

Studies have suggested that CBD, a hemp-derived extract without psychoactive properties, can be an effective treatment for insomnia, among other things. It directly affects the natural endocannabinoid system which is responsible for regulating sleep and has numerous properties that can improve sleep quality. 

It’s best to consult with your doctor about using CBD for insomnia, as they can help you determine whether this is the right treatment for you, and if so, which dosage would suit your condition best. 

There’s no reason to go to a sleep specialist if you struggle with falling asleep only on occasion. As a general rule of thumb, it’s recommended that you go to a sleep doctor if you haven’t slept well for over 3 weeks.