An increasing number of people find it difficult to fall asleep at night, kept awake by a busy mind or general discomfort. The longer you lie awake, the more frustrating it can become, especially if you have an early start in the morning.
If you are wondering how to fall asleep fast, there is no technique that can guarantee instant sleep. However, there are practical ways to calm your mind, release physical tension and make it easier to settle.
Here is what you can try when sleep is proving elusive, broken down into several helpful steps.
How long should it take to fall asleep?
The amount of time between trying to sleep and actually falling asleep is known as sleep latency or sleep onset latency. Sleep typically involves a gradual transition from wakefulness into lighter stages of sleep, and the time this takes naturally varies between individuals and from one night to another.
Rather than focusing on a particular number of minutes it “should” take you to drift off, pay attention to your usual pattern. If you frequently spend long periods awake in bed or regularly have difficulty falling asleep, it may be worth investigating what is preventing you from settling.
How to fall asleep faster when you are already in bed
If you are lying awake in bed, the priority is to create the physical and mental conditions that allow sleep to happen naturally. This involves getting comfortable and using techniques that signal to your mind and body that it is time to rest.
Stop trying to force yourself to sleep
Trying to make yourself sleep immediately upon getting into bed can have the opposite effect. You may become increasingly aware of how awake you feel, particularly if you start thinking about the following morning. Instead of concentrating on the need to fall asleep, shift your attention towards simply resting. Get comfortable, close your eyes and allow yourself to relax without setting a deadline for sleep.
Stop checking the time
As with trying to force yourself to sleep, repeatedly looking at the clock can add unnecessary pressure. Seeing the minutes pass may encourage you to calculate how much sleep remains before your alarm, shifting your attention back towards the fact that you are still awake. Turn your clock away or place your phone out of reach so you’re less tempted to check it in bed. Concentrate on becoming comfortable rather than monitoring how long it’s taking to fall asleep.
Slow your breathing
Slow, controlled breathing can provide something simple and repetitive to focus on while you settle. Try breathing gently through your nose, allowing your abdomen to rise as you inhale. Exhale slowly and comfortably before repeating the process. Keep your attention on the sensation and rhythm of your breathing rather than counting the number of breaths. You might find it helpful to follow a mindfulness or breathing exercise, but be careful not to keep yourself awake with a device or smartphone.
Relax your body progressively
You may be holding more physical tension than you realise, particularly around your jaw, shoulders, hands or legs. Progressive muscle relaxation involves deliberately tensing and then releasing different muscle groups. You might begin around your face and shoulders before gradually moving through your arms, abdomen and legs. Pay attention to how each area feels as the tension is released. This can help redirect your attention away from trying to sleep while allowing your body to relax.
Give your mind something calming to focus on
If your body is tired but your thoughts remain active, visualisation can provide your mind with a neutral focus. Picture a peaceful setting that you find relaxing and imagine its details: what you can see, hear and feel. If your attention returns to tomorrow’s schedule or other concerns, gently redirect it towards the scene.
Meditation can work on a similar principle because it encourages you to notice distracting thoughts without dwelling on them, gently returning your attention to the present. There are plenty of apps, websites, videos and playlists that can help guide you through visualisation and meditation, but we recommend keeping any screens dark or switched off.
Find a genuinely comfortable sleeping position
Physical discomfort can make it difficult to remain still long enough to settle. If you are constantly moving your shoulders, hips or neck to find a better position, consider whether your sleep setup is contributing to the issue.
Your mattress should combine cushioning comfort with underlying support appropriate for your body and preferred sleeping position. Your pillow matters too. It should support your head and neck comfortably without forcing them into an unnatural position.
What should you do if you still cannot sleep?
If you continue to lie awake, remaining in bed and becoming increasingly frustrated may be counterproductive. If you have been awake for around 20 minutes, consider getting out of bed. Keep the lights low and choose something quiet and relaxing, such as reading, listening to music or enjoying a warm bath. You may find it helpful to engage in some light, gentle stretching, but avoid strenuous activity or exercise, as this can prolong wakefulness.
Only return to bed when you begin to feel sleepy. This can help preserve the association between your bed and sleep, rather than allowing it to become a place where you routinely spend long periods awake.
Prepare your bedroom before you get into bed
A few simple adjustments before bedtime can make settling easier. Keep your bedroom dark, quiet and comfortably cool, with suitable ventilation for Singapore’s warm and humid climate. Reducing clutter can also be conducive to a calming sleep environment. It’s best to avoid bright screens and other stimulating activities as bedtime approaches, and if your room is bright, you may wish to invest in an eye mask.
Your wider routine matters as well. Regular sleep and wake times, exercise, caffeine timing and evening habits can all influence sleep. For a more detailed look at these longer-term strategies, read our guide on how to get better sleep.
When difficulty falling asleep becomes a pattern
Almost everyone experiences a difficult night occasionally. Travel, stress, changes to your routine and many other factors can temporarily make falling asleep harder. However, regularly spending long periods unable to sleep is different from the occasional restless night and may be a sign of insomnia or an underlying health concern. Consider speaking with a healthcare professional for individual advice.
Key takeaways
- Trying too hard to make yourself sleep can make it more difficult to relax.
- Slow breathing and progressive muscle relaxation can help reduce physical tension.
- Visualisation can provide a calmer focus as you settle into bed.
- Avoid repeatedly checking the time when you cannot sleep.
- A comfortable sleeping position, supportive mattress and suitable pillow can make it easier to settle without constant repositioning.
- If you remain awake for some time, briefly leaving bed for a quiet activity may be more helpful than continuing to struggle with sleep.
Frequently asked questions
Focus on relaxing rather than forcing yourself to sleep. Slow breathing, progressive muscle relaxation and calming visualisation can help you unwind. Make sure you are also physically comfortable and avoid repeatedly checking the time.
There is no technique that can guarantee instant sleep. Instead of trying to make yourself sleep immediately, focus on relaxing your body and mind. Slow breathing, progressive muscle relaxation and a comfortable sleeping position can all help create the conditions for sleep.
Feeling tired does not always mean your mind and body are ready to transition into sleep. Stress, an active mind, physical discomfort, environmental disturbances and your sleep-wake rhythm can all influence how easily you settle.
Try focusing on something calm and neutral rather than tomorrow’s responsibilities. Visualising a peaceful setting in detail, focusing on your breathing or practising meditation may help prevent your thoughts from becoming increasingly stimulating.
If you have been lying awake for around 20 minutes, get out of bed and do something quiet and relaxing in low light. Return to bed once you begin to feel sleepy. If difficulty falling asleep becomes persistent, consider discussing it with a healthcare professional.
