Master the Art of Falling Asleep Fast: Proven Techniques and Tips

Do you know someone who seems to fall asleep the moment their head hits the pillow? It can be frustrating if you’re not one of them. However, there’s a technique that can help you fall asleep quickly, and in this video, I’ll not only explain it but also demonstrate it from my own bed to show you exactly how to fall asleep faster.

Since incorporating these techniques into my routine, I—and many others I’ve taught—now fall asleep much more swiftly. I’m Sarah Jeffries, a registered nurse specializing in clinical education and sleep therapy. If you want to see more videos like this, make sure to subscribe to my channel.

In this video, I’ll guide you through a method reportedly developed by U.S. Army Chiefs to help soldiers fall asleep quickly and wake up more alert. But before diving into the technique, make sure you watch till the end because I’ll also share six essential tips that everyone should follow before bed. Combining these tips with the technique will not only help you fall asleep faster but also ensure you stay in a deep sleep throughout the night.

Let’s break down this technique into two main sections: physical relaxation and mental relaxation.

Physical Relaxation

1. Start with Face Relaxation: Once you’re in bed, close your eyes and focus on relaxing your face. Soften the muscles in your jaw, your tongue, and around your eyes.

2. Relax Your Shoulders and Arms: Take two deep breaths with a slow exhale. As you exhale, let your shoulders drop as far as they can go. Then, relax your arms one at a time, starting with one side and moving to the other.

3. Relax Your Chest and Legs: Again, take two deep breaths with a slow exhale. Focus on relaxing your chest, and then work down to your legs, starting from your thighs and moving downward.

With your body now relaxed, let’s move on to mental relaxation.

Mental Relaxation

4. Clear Your Mind: Your mind might be racing with thoughts, which can hinder your ability to fall asleep. Try to clear your mind of all thoughts, especially those from the day. It’s challenging, but aim to focus on nothing for about 30 seconds. If thoughts keep intruding, gently push them away.

5. Focus on Relaxing Imagery: Once your mind is clearer, imagine one of the following scenarios:

• Lying in a canoe on a calm lake with blue skies above.

• Resting in a pitch-black room on a cozy black velvet hammock.

If these images don’t work, return to focusing on clearing your mind and repeat the phrase “Don’t think of anything” until you feel more relaxed.

Remember, these techniques require practice. They might not work immediately, but with continued use, you’ll improve and likely see significant results.

Additional Tips for Better Sleep

1. Consistent Sleep Schedule: Go to bed and wake up at the same time every day to help regulate your body’s internal clock. This consistency improves sleep quality over time.

2. Limit Screen Time: Avoid screens that emit blue light (phones, tablets, computers) before bed, as they can suppress melatonin production, which is crucial for sleep. If screens are necessary, consider using blue light blocking glasses.

3. Optimal Bedroom Temperature: Keep your bedroom cool, ideally around 65°F (18°C). A cooler room helps facilitate better sleep.

4. Avoid Heavy Meals and Stimulants: Refrain from large meals, alcohol, caffeine, and smoking in the evening. These can stimulate your body and disrupt your sleep.

5. Designate the Bedroom for Sleep: Use your bedroom only for sleep. Avoid working, eating, or watching TV in bed to strengthen the association between your bedroom and sleep.

6. Exercise Regularly: Regular physical activity helps you fall asleep faster. However, avoid vigorous exercise within two to three hours of bedtime, as it can interfere with your ability to wind down.

Bonus Tip

7. Use White Noise: Try using white noise or rain sounds to block out distracting noises and help you relax. It can be effective in creating a calming environment conducive to sleep.