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How to fall asleep quicker? A sleep scientist weighs in
Written byAmy Bonifas
Reviewed byDr Sophie Bostock
When you’re desperate for slumber but can’t seem to drift off, sleep scientist and podcaster Dr Sophie Bostock has four tried-and-tested tips
Summary
1Take the pressure off
Next time you’re trying desperately to sleep, stop forcing it and instead focus on staying awake.
2Gentle distraction
If you’ve tried the first tip and done some slow, deep breathing, and you still feel wide awake after about 20 minutes…
3Try the thought-blocking technique
This one is good if you wake up in the middle of the night. Make yourself comfortable and repeat the word…
You’ve tried everything, but sleep isn’t coming easily, and it turns out that the ‘trying’ part could be where we’ve been getting it wrong.
According to sleep scientist Dr Bostock, the more effort you put in, the more elusive sleep can get. Her secret for ending the insomnia cycle? Ease off the pressure and learn these simple techniques to switch off and relax yourself into a deep slumber.
1. Take the pressure off
Next time you’re trying desperately to sleep, stop forcing it and instead focus on staying awake. This is called ‘paradoxical thinking’ and involves lying in bed with your eyes open, gazing softly at a spot on the wall. Remind yourself that you’re safe and warm, and happy just to rest. If your body needed sleep, it would.
“When your eyelids start to feel heavy, keep them gently open. You might stay awake for a little while in this relaxed state. But more likely, by removing the pressure, sleep will naturally take over” says Dr Bostock.
2. Gentle distraction
“If you’ve tried the first tip and done some slow, deep breathing, and you still feel wide awake after about 20 minutes, get out of bed. The goal is to avoid associating your bed with frustration and anxiety about not sleeping.
“Over time, your brain will learn that bed is for sleep (and other pleasurable activities!), not frustration. You might need to repeat this a few times initially, but it’s effective for retraining your brain” says Dr Bostock.
3. Give the thought-blocking technique a go
“This one is good if you wake up in the middle of the night. Make yourself comfortable and repeat the word ‘the’ to yourself every two seconds. Yes, it’s really boring, but it’s just distracting enough to block out busy thoughts and can help you drift off again.”
4. Try ‘one-two’ relaxation breathing
“Anxiety and insomnia are often interlinked,1 and some people can get trapped in a perpetual state of stress before bed. Even if your mind isn’t going wild, your body might struggle to let go of the day's stressors.
“Try the ‘one-two’ breathing technique – breathe in for one and out for two. When it starts to feel easy, just add one each time. When you breathe out for longer than you breathe in, your heart rate slows, tense muscles relax2 and – by challenging the brain a little – you can distract yourself from busy thoughts into deep sleep” says Dr Bostock.
The final say
Next time you’re sick of counting sheep, give these tips a try.
Sleep isn’t just about night-time, either.
Learn more about the circadian rhythm (body clock) and whether improving your ‘sleep hygiene’ could set you up for snoozy success.
The advice in this article is for information only and some of the information reflects the experiences of others and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. Suni E. Anxiety and Sleep [Internet]. Dimitriu A, editor. Sleep Foundation. 2024. Available from: https://www.sleepfoundation.org/mental-health/anxiety-and-sleep
2. Norelli SK, Long A, Krepps JM. Relaxation Techniques [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK513238/
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