Mastering the Art of Falling Asleep: How To Drift Off in under 20 Minutes

If you’re struggling to get to sleep each night, rest assured, you aren’t alone!

Being unable to get to sleep when you’re genuinely tired can be so frustrating, which is counterproductive to what you’re trying to achieve, but there are methods beyond counting sheep that can help you nod off faster. 

Focusing on relaxation and distracting the mind from over-thinking, here are three powerful techniques that can help you to fall asleep in 20 minutes or less – breathing exercises, the count-back method, and relaxation techniques. Read on….

Breathing Techniques

One of the simplest yet most effective ways to induce sleep is through controlled breathing. Breathing techniques help you sleep by activating the body's relaxation response, reducing stress hormones and promoting a state of calmness.

Deep, rhythmic breathing also regulates the nervous system, shifting the body to a state of relaxation, facilitating the transition into sleep. Here are three breathing techniques to try:

4-7-8 Breathing

• Sit or lie down comfortably.

• Inhale deeply through your nose for a count of 4.

• Hold your breath for a count of 7.

• Exhale slowly and completely through your mouth for a count of 8.

• Repeat this cycle for several minutes, focusing on the rhythm of your breath and allowing your body to relax with each exhalation.

Diaphragmatic Breathing

• Lie down on your back with one hand on your chest and the other on your abdomen.

• Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air.

• Exhale slowly through your mouth, feeling your abdomen fall as you release the breath.

• Continue this slow and steady breathing pattern, concentrating on the movement of your diaphragm and letting go of any tension in your body.

The Count-Back Technique

• This technique involves counting backward from 250 in your mind, focusing solely on the numbers to distract yourself from racing thoughts and worries. 

• If you lose your place or become distracted, simply start again from 250. 

• The repetitive nature of this exercise can help quiet the mind and pave the way for sleep and you’ll be surprised how well this simple technique works!

Relaxation Techniques

Incorporating relaxation techniques into your bedtime routine can help ease both physical and mental tension, making it easier to fall asleep. Here are two methods to try:

Progressive Muscle Relaxation (PMR)

• Lie down in a comfortable position and close your eyes.

• Starting with your toes, tense each muscle group in your body for 5-10 seconds, then release and relax completely.

• Gradually work your way up through your legs, abdomen, chest, arms, and finally to your face and scalp, tensing and relaxing each muscle group in turn.

• Focus on the sensations of relaxation in your body, letting go of any remaining tension with each exhalation.

Visualisation

• Envision yourself in a peaceful and tranquil setting, such as lying on a beach or strolling through a serene forest.

• Use all your senses to immerse yourself in the scene, imagining the sights, sounds, smells, and sensations of your chosen environment.

• Allow yourself to become fully absorbed in the visualisation, letting go of any worries or distractions as you drift closer to sleep.

Conclusion

By incorporating these techniques into your nightly routine, you can cultivate a sense of relaxation and routine that will help you fall asleep more easily. 

Experiment with different methods to find what works best for you, and be patient – mastering the art of falling asleep quickly takes practice, but the rewards are well worth it. Sweet dreams!