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I can fall asleep in five minutes – here’s how I do it night after night

Online Niel November 10, 2024

Learning how to fall asleep in five minutes is an incredibly useful skill and one you’ll use throughout your life. But is it possible? Absolute! If someone had told me this a few months ago, I wouldn’t have believed them. But now I have found the technique that works for me, I fall asleep within 5 minutes every night.

While making sure your bedroom it’s a peaceful environment, reducing stress levels before bed and choose the best mattress for your body and sleeping position can help you sleep better, there are specific methods that can help you relax to sleep quickly.

However, everyone is different. A method that works for one person may not work for another, so there will be a bit of trial and error in finding the right technique for you. Here, I share the method I use as well as other tried and tested ways to fall asleep in five minutes.

Is it possible to fall asleep in 5 minutes?

If you’re someone who lies awake staring at the ceiling for hours before drifting off, falling asleep in 5 minutes sounds like a dream. But it doesn’t have to be. In fact, almost everyone (except those with health problems that affect sleep or chronic sleep disorders such as insomnia) can train themselves to fall asleep in 5 minutes.

Dr Chelsea Perryowner of Sleep Solutions and a diplomate of the American Board of Dental Sleep Medicine, says “Falling asleep in five minutes is a skill that may seem elusive, but it is not impossible. When people can get over it quickly, it’s usually a sign that their mind and body are really ready for sleep.”

The female part sleeps while hugging a pillow

(Image credit: Getty Images)

“Essentially, the brain ‘shuts down’ by going into a low-energy state, and this happens most effectively when it feels safe, relaxed and free of active thoughts,” she adds. There are specific sleep methods that can help speed up this “switching off” process, so you can fall asleep quickly.

Since learning the method that works for me, it has transformed my sleep and energy levels throughout the day, as well as giving me relief anxiety at night.

How I fall asleep in 5 minutes

The technique I use is called cognitive blending. It may sound complicated, but it’s the simplest sleep strategy I’ve tried—and the most effective. Everyone knows how our thoughts start to wander even before we fall asleep, eventually becoming nonsensical.

Well, this is the area of our brain that shuts down meaning, reason, and rationality. This happens when our bodies and brains have determined that it is safe for us to stop “making sense” of the world around us and our thoughts and fall asleep.

A woman lying on her side sleeps with a hand drawn thought bubble above her head to show that she is thinking

(Image credit: Getty Images)

Cognitive blending quickly follows this process. By intentionally shuffling our thoughts, we tell our brains that it’s time to stop making sense of things and rest. Here’s how to do it:

Choose any word, for example “sleep” and start thinking of random objects and things that start with every letter of the word, starting with S.
Be sure to visualize these objects as you think of them. These objects should have no connection or meaning, the more random the better.
Once you can’t think of any more that start with S, move on to the next letter.

For example:

Sstockings, statues, stockings

ITemon, laptop, leaf

Eelephant, egg, ear

Ehe, elbow, eagle

pillow, palm, pet

Some people find that if they are restricted to a certain letter in a word, they end up thinking too much, making their brains overactive. If that’s the case, don’t use any words to structure your thoughts and just list random objects. This is what I do and find it works best.

Other methods to fall asleep in 5 minutes

As mentioned, some people find certain methods easier than others. If brainstorming isn’t for you, try these techniques.

1. Whole body scan

We often hold stress and tension in our bodies without realizing it, and this can keep us awake, making our brains feel like they should be on alert. A body scan is a great way to relax both body and mind together. It’s something you can do lying in bed, starting with closing your eyes.

Pay attention to your breathing and, starting at the top of your head, release any tension you feel in that area of your body. This can be lowering your eyebrows and relaxing any stress in your face or head.
Once you feel that you have released any tension, slowly move up your body, repeating the steps for each part of your body, including your fingers and toes.
If your attention shifts, or if any stressful or anxious thoughts interrupt your body scan, simply acknowledge them and return to the area of your body you are focusing on.

This technique may take some practice, and each time you do it, it will become easier and more intuitive. It’s a great choice when you’re feeling like yourself i can’t sleep, but it is also useful for dealing with daytime anxiety and panic attacks.

An elderly woman, lying on her back, is having a body scan

(Image credit: Getty Images)

2. Meditation

Meditation is a fantastic skill to learn that helps you in every aspect of your life rather than falling asleep. However, it is a method that requires a lot of practice, so I would suggest starting with guided meditation.

Guided Meditation for Sleep aims to provide deep relaxation, letting go of unnecessary thoughts and stresses. It combines breathing techniques with sound, sometimes visual and sometimes physical action, but this varies depending on the meditation you choose. Ultimately, the goal is to be present in the body and mind, which allows the brain to shut down for sleep.

There are lots of guided meditations on YouTubeand there are specific apps that have a variety of meditations focused on sleep. Simply lie in bed and chant the meditation, out loud or in headphones, and relax.

Sleep Peacefully Guided Sleep Meditation for the Peace and Healing of Deep Sleep – YouTube

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3. The military method

As the name suggests The military method it was designed to help soldiers get enough rest in adverse conditions, so it’s incredibly effective, and some even claim they can fall asleep in less than 2 minutes with it on.

Dr. Perry says that “Techniques like deep breathing, progressive muscle relaxation, or visualizing calming scenes work because they slow the heart rate, lower blood pressure, and calm the nervous system,” and the military method combines all three.

Similar to the body scan, the military method is based on the relaxation of the body’s muscles. This release of tension turns on the parasympathetic nervous system, facilitating the transition to sleep. However, unlike body scanning, this method also uses visualization. Here’s how to do it:

Close your eyes and visualize a warm sensation spreading from the top of your head to your toes, relaxing every muscle it touches.
Visualize yourself lying on your back in a canoe on a calm lake, looking up at the blue sky. Or, visualize yourself wrapped up in a black velvet hammock in a black room.
If your mind wanders, repeat “don’t think” in your head for 10 seconds. Then bring your attention back to the calming image you created.

Again, this method takes practice. The more vivid your peaceful image, the easier it will be to visualize and calm your body and mind. If you find this technique effective, consult us the military method vs the Navy SEAL method for comparing sleep.

Woman relaxing in acanoe performing Navy SEAL method and military sleep

(Image credit: Getty Images)

3 things you need to help you fall asleep in 5 minutes

These methods will only work if you give them your best chance. Their effectiveness can be affected by daily habits and the environment. So here are 3 things you need to fall asleep in 5 minutes.

1. A bedtime routine

Night routines they’re not just for kids. In fact, they can make all the difference in your ability to fall asleep. Creating specific bedtime habits can be clear signals to your body that it’s time to go to bed.

Personally, I always take a hot bath before bed. Not only does a hot bath relax your muscles and ease tension, but the process of going from a hot bath to a cooler bedroom replicates the natural drop in your body temperature that occurs before falling asleep.

Other useful routines can be organizing what you need for the next day so you don’t have to worry about what to do in the morning, having half an hour without a screen (opting for a book instead), and dim the lights.

2. A peaceful environment

A clean dimly lit bedroom with a low bedside lamp and a book on the bed

(Image credit: Future)

Clutter, mess and dirt are the enemies of a peaceful mind. It’s impossible for a brain to shut down when the very sight of our bedroom creates endless to-do lists. Sleep hygiene it refers to the habits we form around bedtime and the environment in which we sleep, and good sleep hygiene is essential for good sleep.

Make sure you have one clean mattress, change your sheets weeklyand remove all clutter from around the room. Opt for calm pastel colors, comfortable and indulgent bedding and the best pillow for your sleeping position so you don’t toss and turn throughout the night.

You should only use your bedroom for rest and relaxation. Do not work in your room. and don’t work on creative endeavors because your brain will not associate the environment with stopping and procrastinating.

3. earplugs and a sleep mask

You may be a master at meditation, but noisy neighbors and street lights are sure to break your concentration. Ambient sounds and light that are beyond our control can make falling asleep within 5 minutes almost impossible. To take control, a good set of earplugs and a high-quality sleep mask are a must.

me recently tried the Loop plugs and found them a much more comfortable alternative to foam. And if you’re ready to indulge in some luxury, we just tested Aura Smart sleep mask which turns off all light and has guided meditations and built-in soundscapes.

A woman wearing a pink sleep mask and silk pajamas stretching her arms in bed waking up from a quality sleep.

(Image credit: Getty Images)

How long should it take to fall asleep?

Dr. Yousaffdual board certified physician and medical director at Ikon Recovery, explains that “Most people fall asleep within 10 to 20 minutes. Falling asleep much faster or slower than this can indicate other problems, such as sleep deprivation, high stress, or a potential sleep disorder.”

“Falling asleep almost instantly – within minutes – can sometimes signal a lack of sleep. On the other hand, taking more than 20-30 minutes to fall asleep regularly could suggest problems like stress, anxiety or insomnia. If you’re consistently falling asleep too quickly or too slowly, it’s worth seeing a healthcare provider to explore possible underlying causes,” he adds.

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I can fall asleep in five minutes – here’s how I do it night after night

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I can fall asleep in five minutes – here’s how I do it night after night

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