How to Fall Asleep Fast: Five Techniques to Try Tonight

None of these tricks work like a switch. They work by lowering tension and giving your racing thoughts somewhere to go. Give each one a few nights before you decide whether it suits you, and remember that most adults need around seven to nine hours of sleep, according to the NHS.

Techniques to try tonight

Pick one and stick with it for a few nights. Doing five at once will only keep you awake.

The military method

This routine became popular through a book about training pilots to sleep quickly. The evidence is limited, but many people find it relaxing.

1. Lie down and relax your face, including your tongue, jaw and the muscles around your eyes.
2. Drop your shoulders and let your arms go heavy, one side at a time.
3. Breathe out slowly and relax your chest.
4. Relax your legs from thighs to toes.
5. Clear your mind for about ten seconds by picturing something calm, like a quiet lake. If thoughts creep in, return to the picture.

4-7-8 breathing

This pattern slows your breathing, which can help your body switch out of alert mode. If you feel dizzy, stop and breathe normally.

1. Place the tip of your tongue behind your upper front teeth.
2. Breathe in quietly through your nose for a count of 4.
3. Hold your breath for a count of 7.
4. Breathe out through your mouth for a count of 8.
5. Repeat for a few rounds, then let your breathing return to normal.

Progressive muscle relaxation

You tense and release muscle groups in turn, which makes it easier to notice and let go of tension.

1. Start with your feet. Tighten the muscles gently for a few seconds.
2. Release and notice the difference for a few breaths.
3. Move up through calves, thighs, stomach, hands, arms, shoulders and face.
4. Stop tensing any area that hurts. Keep the squeeze light.

The cognitive shuffle

Racing thoughts keep many people awake. This method replaces them with random, boring ones.

1. Choose a neutral word, such as a plant or a place.
2. Take its first letter and think of unrelated words beginning with that letter.
3. Picture each word for a few seconds before moving to the next.
4. When you run out, pick a new letter. Don't try to make sense of anything.

Get up if you can't sleep, then come back when sleepy

Lying in bed frustrated can teach your brain to link bed with worry. Breaking that link often helps.

1. If you've been awake for what feels like a long time, get up.
2. Go to a dim room and do something quiet, like reading a paper book or listening to soft music.
3. Avoid your phone and bright light.
4. Return to bed only when you feel sleepy.

Whichever one you choose, don't judge it by how fast you drop off on the first night. You're teaching your body a routine, and routines take time. If you're anxious about not sleeping, that worry can itself keep you awake. Remind yourself that resting quietly in bed still helps your body, even when sleep doesn't come right away.

Techniques at a glance

Technique	How it works	Best for
Military method	Releases tension in a set order, then gives the mind a calm picture	People who feel physically tense
4-7-8 breathing	Slows and lengthens the out-breath to encourage calm	People who feel wired or anxious
Muscle relaxation	Tensing and releasing makes tension easier to notice	People who carry stress in their body
Cognitive shuffle	Random word pictures crowd out worries	People whose minds race
Getting up	Breaks the link between bed and frustration	People lying awake for a long while

Set up your bedroom for sleep

• Keep the room cool, since many people sleep better when it's not warm.
• Make it dark. Use blackout curtains or an eye mask.
• Reduce noise, or use earplugs or steady background sound if needed.
• Check your mattress and pillow are comfortable and supportive.
• Turn clocks away so you aren't watching the time.
• Keep the bed for sleep and rest rather than work or scrolling.

A regular rhythm helps too. Going to bed and getting up at about the same time each day, even at weekends, makes it easier for your body clock to know when to wind down. Morning daylight and some time outdoors can help as well.

What to stop doing in the evening

Small habits add up. If you're struggling, look at these first.

• Caffeine. Coffee, tea, cola, energy drinks and some chocolate can keep you alert for hours. Many people do better cutting them off from the afternoon.
• Screens. Bright light and stimulating content can keep your mind busy. Try to put devices away before bed, or use a night mode and calm content.
• Alcohol. It can make you drowsy but tends to disrupt sleep later in the night.
• Big meals. A heavy meal close to bedtime can cause discomfort. Going to bed very hungry can also make it harder to settle.
• Late intense exercise. Regular activity helps sleep, but a hard session just before bed leaves some people wired. Notice how it affects you.

Stress from work often follows people to bed. If that sounds familiar, my post on health problems in small business covers how pressure builds and what to do about it.

A short wind-down routine can bridge the gap between a busy day and bed. Dim the lights, have a warm shower, read a few pages or stretch gently. Choose something you enjoy and repeat it nightly, so it becomes a cue that it's time to sleep. If your mind is full of tasks, jot tomorrow's to-do list on paper first. You'll worry less once it's out of your head.

A steady background sound helps some people drift off, and I've compared white noise apps.

When to see a doctor

Occasional bad nights are normal. Speak to a doctor if:

• Trouble sleeping has lasted for weeks.
• You snore loudly, gasp or pause in your breathing at night. This can be a sign of sleep apnoea.
• You feel very sleepy in the day or have nodded off at the wheel.
• Your legs feel restless or uncomfortable at night.
• Low mood or constant worry is part of the picture.
• The problem started after a new medicine.

A doctor can look for causes and suggest treatment, such as talking therapies designed for insomnia. If you work in health and want to share your expertise, here's how to write for my health section.

This is general information, not medical advice. If you have a health condition or take medication, speak to a doctor or pharmacist first.

Related: coffee (this site).

Frequently asked questions

How long should it take to fall asleep?

Many healthy adults fall asleep within a short time of lying down, but it varies. Regularly taking a very long time, or falling asleep almost instantly every night, can both be worth mentioning to a doctor.

Does the military method really work?

It works for some people, mainly because it relaxes the body and calms the mind. Research on the exact method is limited, so treat it as one tool to try, not a promise.

Is it bad to look at my phone in bed?

It can make falling asleep harder for many people because of the light and the stimulating content. Putting the phone away before bed usually helps.

What should I do if I wake up in the night?

Try slow breathing or the cognitive shuffle. If you're still awake after a long while, get up, stay in dim light, and return to bed when you feel sleepy.