In a perfect world, we’d all fall asleep in around 10 to 30 minutes, but that’s often far from reality. And as you’ve landed on our feature looking at how to …
In a perfect world, we’d all fall asleep in around 10 to 30 minutes, but that’s often far from reality. And as you’ve landed on our feature looking at how to fall asleep faster, we’re guessing you don’t fall into that neat little bracket either.
According to sleep experts at the Mayo Clinic, if it takes you more than half an hour to fall asleep you might be dealing with Sleep Onset Insomnia. And this does more than make it tricky for you to nod off – it can cause a lack of focus and memory fog the next day, as well as irritability.
As the American Academy of Sleep Medicine explains: “Insomnia is the most common sleep complaint. It occurs when you have trouble falling asleep or staying asleep even though you had the opportunity to get a full night of sleep.”
So if you have trouble drifting off, it’s time to relax your mind and body, ready for some epic shut-eye. Here’s how…
When your bedtime and wake up times are all over the place, your circadian rhythm becomes jumbled up. So sticking to a sleep schedule can help you fall asleep faster. You could also try the following:
It’s also worth thinking about what you’re sleeping on. Waking up at night because you’re struggling to get comfy could signal that you need a new bed. Check out our guide to the best mattress for all body types, and our Black Friday mattress deals round-up for the latest early savings.
In his 1981 book, Relax and Win: Championship Performance, author and sprint coach Bud Winter outlined The Military Method for getting to sleep faster.
This is an old technique used by US soldiers to help them fall asleep within just two minutes. The Military Method should make you feel more relaxed after a few sessions, but from our experience it takes around six weeks to be fully effective.
To try it for yourself, get comfy in bed, then do the following:
1. Close your eyes and breathe out slowly, focusing on letting go of tension.
2. Relax your forehead, eyes, and jaw. Then let your shoulders relax, allowing the feeling to travel down each arm. Relax your abdomen and legs.
3. Now imagine you are lying on the bottom of a still canoe, upon a still pond, looking up at a beautiful sky; or that you are in a wide black hammock in darkness. Alternatively, you can repeat the words ‘don’t think’ for 10 seconds.