What is the 5 by 1 technique for sleep?

I call it the "five-by-one" technique. It's pretty simple. Before you go to sleep, take five minutes and a single piece of paper and write down all the things you're thinking about . To be clear, I'm not talking about journaling.

What is the 10 3 2 1 0 rule for sleep?

Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed .

What is a trick to fall asleep?

To make yourself sleepy, engage in relaxing activities like reading a book, taking a warm bath, or listening to soft music . Avoiding stimulating activities and screens, and dimming the lights can also promote sleepiness.

What is the number trick for falling asleep?

Falling asleep or coming down from anxiety might never be as easy as 1-2-3, but some experts believe a different set of numbers — 4-7-8 — comes much closer to doing the trick.

How do I go to sleep ASAP?

Relax, unwind and try meditation to help you sleep Reading, listening to soft music or a podcast, or sleep meditation can all help if you have trouble sleeping. Try some guided meditation for sleep, like our Beditation relaxation video, or read about how meditation can help with sleep.

What is the 5 4 3 2 1 sleep rule?

The 54321 (or 5, 4, 3, 2, 1) method is a grounding exercise designed to manage acute stress and reduce anxiety . It involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

What is the military secret to falling asleep?

Work your way downward : Once you've relaxed your shoulders and arms, slowly shift your focus to other parts of your body, relaxing them one at a time. Work your way down your chest, abdomen, and pelvis. Then focus on one leg, relaxing your thigh, knee, calf, ankle, foot, and toes. Do the same with your other leg.

What is the golden rule of sleep?

Establish a regular sleep schedule . Go to bed every night at the same time and wake up without an alarm clock at the same time every morning—including weekends.

What is the 80 20 rule sleep?

If your little one is under 5 months, your day is full of naps. Aim for 1-2 naps per day in the crib or bassinet. If you have a baby 5 months or older, I recommend using the 80/20 rule: 80% of the time we try to have naps at home in that “best” environment, and 20% of the time we can be flexible with naps on-the-go .

What is the 15 minute sleep trick?

It reads: 'If you notice that you aren't asleep within around 15 minutes of going to bed, try getting out of bed, go to another room, go through your wind down routine until you are feeling sleepy-tired and ready to return to bed for sleep. ' This is basically the same as starting your bedtime routine all over again.

How to sleep if sleep is not coming?

If you've been lying awake for a while, get out of bed and do something relaxing that might make you feel drowsy — like reading, listening to quiet music, using a meditation or sleep app, or doing gentle yoga. Keep the lights low and go back to bed after 20 or 30 minutes (or sooner if you start feeling sleepy).

How to Fall Asleep Fast: 5 Tested Strategies (2024)

/ Sleep Hygiene / How to Fall Asleep Fast: 5 Tested Strategies

Updated February 26, 2024

Austin Meadows Sleep Product Tester

Austin Meadows

Sleep Product Tester

Austin is a professional writer and researcher who has covered sleep science and sleep products for over a decade.

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Dr. Dustin Cotliar Sleep Medicine Physician

Dr. Dustin Cotliar

Sleep Medicine Physician

Dustin Cotliar holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine.

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Up-to-Date

Table of Contents

Peaceful Music
The Military Method
Progressive Muscle Relaxation
Guided Imagery
Meditation
How Long Should It Take to Fall Asleep
Additional Tips for Better Sleep

1. Peaceful Music

A noisy setting can make it difficult to quickly achieve restful sleep. In addition to reducing any unnecessary or bothersome sounds, you may find that listening to soothing music helps you relax and block out external noises.

Consider preparing a playlist that aligns with an ideal 15 to 20 minute sleep latency window and listen each night to create a routine for yourself. If you find music too distracting, some people also tout the benefits of white noise for sleep.

2. The Military Method

Members of the military often have inconsistent schedules and less-than-optimal sleeping conditions, which can affect their sleep patterns Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . The military method is a technique developed to help soldiers achieve sleep in two minutes. This process includes the following steps:

Assume a comfortable position and relax each part of your face.
Allow your arms to rest at your sides, dropping your shoulders first.
Begin taking deep breaths to relax your chest and the rest of your torso.
Start relaxing your lower half, working your way from your hips down through each part of your leg to your feet.
Visualize a peaceful setting to set your mind at ease, such as beautiful countryside. If you experience any intrusive thoughts, recognize them and try to move beyond them.

3. Progressive Muscle Relaxation

Progressive muscle relaxation uses breathing techniques combined with muscle contraction and release to alleviate bodily stress. By gradually working through all the major muscle groups, progressive muscle relaxation aims to promote relaxation. This process includes the following steps:

Lie in bed, close your eyes, and begin slowly inhaling and exhaling deep breaths.
Tense your face muscles for 10 seconds. Release the tension and take several deep breaths.
Next, tense your shoulder muscles for 10 seconds before releasing. Inhale and exhale deeply.
Repeat these steps for other muscle groups throughout your body, starting with your shoulders and continuing through to your feet. Omit any areas where you feel pain.

4. Guided Imagery

Recalling a serene memory or imagining a peaceful setting can help reduce the stressors of the day to prepare your mind and body for sleep. Methodically visualize your stress leaving the body as you embrace each sensory detail of your imagined scene. Take slow, deep breaths and focus on the details, including sights, sounds, and smells to immerse yourself in the calming space.

You may find it helpful to use a pre-recorded soundtrack to direct your thoughts. Luckily, guided imagery soundtracks are widely available online.

5. Meditation

Practicing meditation techniques for restful sleep may help you drift off faster. Mindfulness meditation in particular has shown promising results Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source for improving sleep.

The core tenets of mindfulness meditation include bringing about relaxation by focusing on the present and letting go of judgment. When practiced at bedtime, mindfulness may help reduce anxiety and make it easier to let go of negative emotions in preparation for sleep.

When initially beginning meditation methods, you may find it takes longer to reach a state of relaxation. As you become more familiar with the process, you can begin to relax more quickly and fall asleep. Talk to your doctor before starting meditation if you have a history of trauma, or if you find that meditation brings up painful or difficult thoughts.

How Long Should It Take to Fall Asleep?

Sleep latency refers to the amount of time it takes to fall asleep. A healthy sleep latency period typically ranges from 15 to 20 minutes. Trusted Source UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.View Source This period does not include pre-sleep bedtime habits such as showering, brushing your teeth, or meditating, but rather the time spent trying to sleep once you are in bed.

Taking less than 10 minutes to fall asleep may indicate that you are sleep-deprived. On the other hand, taking too long to fall asleep is considered a symptom of insomnia and may be a marker of unhealthy sleep.

Sleep latency also affects sleep efficiency, Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source a marker of sleep quality that describes the amount of time spent sleeping versus lying in bed. By definition, individuals who experience longer sleep latency periods have less efficient sleep.

Additional Tips for Better Sleep

A common trait among many people with insomnia is difficulty shutting off worries, Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source which prevent them from fully relaxing. Similarly, people who have trouble falling asleep may show heightened physical signs of stress, such as tense muscles, a higher temperature, and a quicker heartbeat.

As part of your bedtime routine, set aside time for relaxing techniques that work for you and your sleep habits. Achieving better sleep may require making changes to your overall lifestyle and sleep routine, a concept known as sleep hygiene. Examples of good sleep hygiene habits include:

Sticking to a consistent sleep and wake schedule
Reducing caffeine, nicotine, and alcohol intake
Avoiding electronic devices in the leadup to bedtime
Ensuring that you have a quiet, dark, and comfortably cool sleep environment free of distractions
Keeping naps to 30 minutes or less and not too close to bedtime
Using the bedroom for sleep and sex only
Going to another room if you cannot sleep after 20 minutes, and only returning to bed once you feel sleepy
Choosing appropriate bedtime snacks

If you still have trouble falling asleep after making these changes, consider consulting a healthcare professional. You might have a sleep disorder or another underlying condition that is interfering with your sleep. Your doctor can help identify the issue and work with you to develop a treatment plan.

About Our Editorial Team

Written By

Austin Meadows,Sleep Product Tester

Austin is a professional writer and researcher who has covered sleep science and sleep products for over a decade.

Medically Reviewed by

Dr. Dustin Cotliar,Sleep Medicine PhysicianMD

Learn more about our Editorial Team

References

5 Sources

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Ong, J. C., Manber, R., Segal, Z., Xia, Y., Shapiro, S., & Wyatt, J. K. (2014). A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep, 37(9), 1553–1563.
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Kirsch, D. (2021, November 8). Stages and architecture of normal sleep. In S. M. Harding (Ed.). UpToDate.
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Reed D.L., & Sacco W.P. (2016) Measuring sleep efficiency: What should the denominator be? Journal of Clinical Sleep Medicine, 12(2): 263–266.
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Lemyre, A., Belzile, F., Landry, M., Bastien, C. H., & Beaudoin, L. P. (2020). Pre-sleep cognitive activity in adults: A systematic review. Sleep Medicine Reviews, 50, 101253.
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