How Do I Fall Asleep Faster?

Relax the Body

Tighten the muscles for a few seconds and then, relax your body in sections from the top down. This technique dating back from the 1930's helps to combat difficulty sleeping. An article naming the benefits of this method stated, "And in one 2020 study, PMR [progressive muscle relaxation] significantly reduced anxiety levels and improved sleep quality in people with COVID-19."

If consistent with this method, the body will associate it with bedtime which can also help to sleep.

Breathing

You can choose a breathing method* or just breathe normally.

• *Box Breathing: Breathe in, hold, breathe out, and hold again. Each of these should be done for 4 seconds. Then, repeat until drowsy.

• *4, 7, 8 Breathing Method: With the tongue behind the front teeth against the top skin of the mouth, breath in for 4 seconds, then hold for 7 seconds, and then breath out for 8. Repeat this cycle 3 more times. Andrew Weil, MD, who created this method states, "It puts the practitioner in a relaxed state almost immediately." ¹

Clear the Mind

Before bed, give some meditation a try. Research indicates it can reduce sleep troubles² and increase sleep quality for those with and without previous sleep problems.³

While in bed, also try letting go of thoughts and relaxing the mind. This is part of the U.S. military method of sleeping* (see below for full method). The method also includes visualizing a peaceful setting or repeating the words "don't think."

The Military Method

The following method was popular in use by World War II soldiers in order to fall asleep within two minutes.⁴

1. Completely ease all your face muscles.

2. Release your shoulders and relieve them of all tension allowing the arms to be parallel to the side of the body.

3. Breathe out in order to loosen the chest.

4. Then, relax the lower half of the body from top to bottom.

5. Visualize a tranquil scene for 10 seconds.

6. If this doesn’t work or it is unable to be done, repeat the words “don’t think” for 10 seconds.

7. It should take about 10 seconds to fall asleep after step 6 is completed.

What to Eat

• Cherries / Cranberries - Both of these contain melatonin, "the sleep hormone".

• Warm Whole Milk - Per quart, it can contain 732 milligrams of tryptophan⁷, an amino acid which helps produce melatonin.

• Dates / Figs - Dates and figs are excellent sources of magnesium (with both having around 15% of the RDI)⁸ which a study found increases sleep efficiency and sleep time. Both also have a good amount of potassium (with both having 14% of the RDI)⁸ which another study found improves sleep consolidation.

• Chamomile Herbal Tea - This type of tea contains apigenin which induces sedation as well as muscle relaxation.

Disclaimer / Note: It is best to stop eating about 3 hours before going to bed⁹ as eating to close to bedtime can cause metabolism to slow¹⁰, and according to a 2021 study published in the British Journal of Nutrition, eating less than 1 hour from bedtime can result in increased risks of inefficient sleep¹¹. It is recommended to disregard the above portion of the article if you are about to sleep.