How to Fall Asleep Faster

There is a particular kind of tiredness that only arrives once the light is off. The body is heavy, the mind is suddenly wide awake, and the clock on the bedside table seems to jump forward in half-hour leaps. If that sounds familiar, the good news is that falling asleep is less about forcing it and more about removing the things that get in the way.

Nothing below is a quick trick. Think of it as a set of small adjustments that work together. Try a few for a fortnight before deciding what helps you, because sleep habits tend to shift slowly.

Why sleep sometimes refuses to come

Two things normally line up at bedtime: a build-up of "sleep pressure" from being awake all day, and the body clock signalling that night has arrived. When either of them is out of step, you lie down feeling tired yet not sleepy. Common culprits include a long lie-in at the weekend, a late afternoon nap, caffeine later than you think, an evening of bright screens, and a head still busy with the day.

If you want to understand what happens once you do drift off, our piece on sleep cycles from light dozing to REM walks through the stages.

Start with the morning, not the night

It sounds backwards, but the single most useful change is often a fixed time to get up. Waking at roughly the same hour every day, weekends included, gives your body clock an anchor. Pair it with daylight soon after you rise: open the curtains, eat breakfast near a window, or walk part of the way to work. Morning light helps set the timer for when you will feel sleepy later on.

Give the evening a slower gear

An hour before bed, start winding the day down rather than stopping it abruptly. A few ideas that suit most people:

• Dim the house. Switch from overhead lights to lamps and lower the brightness on phones and tablets.
• Park your worries. Write tomorrow's to-do list, or a few lines about whatever is nagging you, so it is on paper rather than circling in your head.
• Pick a repeatable routine. A warm shower, a few pages of a paper book, gentle stretching. Doing the same things in the same order becomes a cue in its own right.
• Keep work out of the bedroom. Answering emails in bed teaches the brain that the pillow is a place for alertness.

Check what you eat and drink, and when

Caffeine lingers for hours, and tea, cola, energy drinks and some chocolate all carry it. Many people sleep better if their last caffeinated drink is around lunchtime. Alcohol can make you drowsy at first but tends to break up sleep later in the night. A very heavy meal close to bed can leave you uncomfortable, while going to bed hungry can keep you awake too, so a light snack is fine if you need one.

Make the bedroom easy to sleep in

Once the light is off

Lying still and trying hard to sleep usually backfires. Instead, give your mind something calm and dull to hold on to.

1. Breathe out slowly. Breathe in through the nose, then let the out-breath run a little longer than the in-breath. Repeat for a few minutes without counting perfectly.
2. Do a body scan. Move your attention from your toes upwards, letting each area feel heavy before moving on.
3. Play a boring mental game. Name a fruit for every letter of the alphabet, or picture a familiar walk in slow detail.

If you are still wide awake after what feels like twenty minutes or so, get up, go to another dim room and do something quiet until you feel sleepy, then return. It feels counterintuitive, but it stops the bed from becoming a place you associate with frustration.

Things to go easy on

Long naps late in the day can steal sleep pressure from the night; if you nap, keep it short and early. Scrolling in bed keeps the brain engaged as much as the light does. And if you notice your jaw is tight or sore in the morning, it may be worth reading about how to stop grinding your teeth, as clenching and restless sleep often travel together.

Over-the-counter sleep aids and supplements are widely sold, but they do not suit everyone and can interact with other medicines. Ask a pharmacist or your doctor before starting anything new.

When to see a doctor

Book an appointment if you struggle to fall or stay asleep on most nights for several weeks, if poor sleep is affecting your mood, work or safety, or if you feel drowsy while driving. Also mention it if a partner notices loud snoring, pauses in your breathing or gasping during the night, or if you have restless, uncomfortable legs at bedtime. These can point to conditions that are worth checking and that often respond well to the right help.

For most people, though, faster sleep comes from patience and repetition: the same wake time, a softer evening, a calmer bedroom, and a kinder attitude towards the nights that do not go to plan.