The secret to falling asleep fast

In this article, insomnia expert Kathryn Pinkham discusses strategies you can use if you struggle to fall asleep quickly.

Do you ever find yourself lying in bed thinking, “I’m tired, why can’t I fall asleep?”

You’re not alone. Research shows that 1 in 3 people are dealing with poor sleep, but the good news is there are practical things you can do to fall asleep faster at night.

1. Don't go to bed too early

One of the most common responses to sleeplessness is going to bed earlier, as people think more time in bed means more chance to sleep. But this can actually make things worse.

In order to sleep well, we have to develop a strong ‘appetite’ for sleep. This is built up by time out of bed, so by going to bed earlier, your chances of falling asleep are worse and you end up spending too long laying there feeling frustrated.

Instead, try going to bed later and getting up earlier. This will help you start to ‘crave’ sleep, meaning that you will start to fall asleep faster as your body will be truly sleepy rather than just exhausted.

2. Stop clock-watching

It’s so tempting to check the time when you can’t sleep – just to see how bad the situation is!

The problem with clock-watching is it increases the pressure to fall back asleep, meaning it will take even longer. The more you watch the clock, the more anxious you become about how little sleep you’re getting, which makes it even harder to drift off.

The solution is simple: set your alarm for the morning, then avoid looking at the time again. This takes away the stress of counting hours of sleep, helping you relax and fall asleep more quickly.

3. Engage your “worries” during the day

If your mind starts racing when you get into bed, this is a sign that your brain has started to associate your bed with alertness and vigilance. This is especially common if you’ve spent too much time tossing and turning in bed, creating a weaker connection.

To address this, spend some time during the day writing down what's on your mind. Jot down any worries, “what-ifs,” or thoughts that keep popping up. Give yourself permission to engage with these concerns during the day, so that when bedtime comes, your brain is less likely to bring them up.

By allowing yourself to "worry" during a set period during the day, you’re teaching your mind that it doesn’t need to get your attention at bedtime, helping to calm your thoughts when you're trying to sleep.

4. Don't lie in bed awake

If you can’t fall asleep, get out of bed. The longer you stay in bed, the more frustrated and anxious you get, which only reinforces the association between your bed and wakeful, negative emotions.

Instead, leave the bedroom and do something relaxing like reading a book, watching some TV or listening to music. Anything which changes your state of mind and keeps you from trying to ‘force’ sleep.

When you start to feel sleepy again, go back to bed. This helps break the cycle of frustration and you are more likely to fall asleep if you start again.

Read more on sleep:

• How to sleep with a racing mind
• 5 tips for a better night's sleep
• How to function after a poor night's sleep

Kathryn Pinker is the Founder of The Insomnia Clinic. If you’re struggling to sleep, join Kathryn's webinar to learn how to fall asleep easily and stay asleep all night. Click here to get started.