10 Sleep Hacks to Drift Off Quickly

Struggling to fall asleep quickly? You’re not alone. About 30% of adults experience insomnia symptoms, and it can be incredibly frustrating.

Fortunately, science has uncovered several techniques to help you drift off in minutes, making it possible to get the rest your body needs finally.

Here are 10 proven sleep methods to help you sleep faster and more deeply.

CONTENT IS PROVIDED FOR INFORMATIONAL PURPOSES ONLY AND IS NOT INTENDED AS A SUBSTITUTE OF MEDICAL ADVICE. SEEK GUIDANCE OF YOUR DOCTOR REGARDING YOUR HEALTH AND MEDICAL CONDITIONS.

1. The Military Method (Sleep in 2 Minutes).

Used by the U.S. military to help soldiers fall asleep quickly in high-stress environments, this technique is incredibly effective in moments of tension or anxiety.

• Relax your entire face, including your tongue, jaw, and muscles around the eyes. Tension in the face can be a major barrier to sleep.
• Drop your shoulders as if you’re shrugging them down and release the tension in your arms and legs. Feel your muscles loosen up and relax completely.
• Exhale slowly and visualize a calm and peaceful setting, such as lying on a warm beach or floating in a serene lake.
• If thoughts intrude, repeat the phrase “don’t think” for 10 seconds to clear your mind.
  
  Success rate: This technique has a 96% success rate, with most people mastering it after six weeks of practice. The Military Method can work even under stressful circumstances and can be helpful for those who struggle with racing thoughts at bedtime.

2. The 4-7-8 Breathing Technique (Sleep in 1 Minute).

Developed by Dr. Andrew Weil, this breathing pattern helps regulate your heart rate and reduce anxiety.

• Inhale deeply through your nose for 4 seconds. Focus on drawing the breath deeply into your belly.
• Hold the breath for 7 seconds, allowing the air to circulate and calm the body.
• Exhale slowly through your mouth for 8 seconds, making a whooshing sound as you release the air.
  
  Proven benefits: This method helps to lower cortisol levels (the stress hormone) in the body and induces a relaxed state, preparing you for deep sleep. The 4-7-8 technique can be a game-changer for those experiencing stress or anxiety before bed.

3. Progressive Muscle Relaxation (PMR).

A research-backed technique to reduce stress and physical tension, Progressive Muscle Relaxation helps you release tightness throughout the body.

• Tense each muscle group in your body for 5 seconds, starting with your feet and working your way up to your head. Focus on each body part, from toes to forehead.
• Release the tension slowly for 10 seconds, letting go of any tightness in each muscle.
  
  Studies show PMR helps people with insomnia fall asleep faster by inducing a sense of calm and releasing built-up muscle tension. This method is particularly useful for those with physical symptoms of anxiety or those who carry tension in their bodies throughout the day.

4. Pink Noise & White Noise.

Sound therapy is another powerful tool for enhancing sleep quality by masking external disruptions.

• White noise, such as the sound of a fan or an air conditioner, creates a steady hum that blocks out sudden, jarring noises.
• Pink noise, like the sound of rain or ocean waves, helps synchronize brain activity, promoting deeper sleep cycles and a more restful night.
  
  Research from Northwestern University confirms that pink noise can improve the depth of sleep, especially in older adults. Pink noise is a great option for people who live in noisy areas or have trouble sleeping due to disturbances during the night.

5. Lowering Your Body Temperature.

Cooler temperatures help signal to the body that it’s time for rest and recovery.

• Keep your room at 60-65 °F (15.6-18.3 °C). Cooler temperatures promote better sleep by helping the body’s core temperature drop.
• Take a warm shower before bed—your body cools down naturally afterward, which can help you fall asleep faster.
• Use breathable sheets and avoid heavy blankets, which can trap body heat and disrupt your sleep cycle.
  
  Studies confirm that regulating body temperature is crucial for sleep latency. A cooler environment helps trigger the body’s natural sleep processes and allows you to fall asleep more quickly.

6. The “Paradoxical Intention” Trick.

Sometimes, trying too hard to fall asleep can be counterproductive. Instead of forcing yourself to sleep, try doing the opposite.

• Tell yourself to stay awake and consciously resist the urge to sleep. Lie in bed with your eyes open without engaging in any activities.
  
  A study from the University of Glasgow found that using paradoxical intention helps reduce performance anxiety and leads to faster sleep onset. This method works by taking the pressure off and allowing your body to relax into sleep naturally.

7. Visualization & Guided Imagery.

Using mental imagery can replace anxious thoughts with calm and relaxation, speeding up the sleep process.

• Picture a relaxing scene, such as a quiet beach, a peaceful forest, or floating gently on a river.
• Engage all your senses—imagine the sound of waves crashing, the smell of the forest, or the feel of a cool breeze.
  
  Harvard researchers found that visualization can help people fall asleep up to 20 minutes faster by calming the mind and promoting deep relaxation.

8. Avoiding Blue Light Before Bed.

Blue light emitted by electronic devices like phones, tablets, and computers can interfere with your body’s natural production of melatonin, the sleep hormone.

• Use blue light-blocking glasses or install blue light filters on your devices.
• Avoid screens 1-2 hours before bedtime, as exposure to blue light can delay sleep onset.
• Dim the lights in your home in the evening to help your body transition into sleep mode.
  
  Harvard Medical School has found that blue light exposure delays sleep by up to 90 minutes. Reducing screen time before bed is a simple but effective strategy to help your body prepare for sleep.

9. Try the “Cognitive Shuffling” Technique.

A mental trick to prevent overthinking and calm your mind.

Pick a random word (e.g., “bird”) and think of unrelated words that start with each letter of the word.
For example: B—Ball, I—Ice, R—Rainbow, D—Dolphin.

This technique, known as cognitive shuffling, was developed by Luc Beaudoin, a professor at Simon Fraser University in British Columbia. It helps redirect your focus away from stressful thoughts, allowing you to fall asleep faster. Rather than just counting, the shuffle engages your brain in a fun, more demanding way, which has been shown to help people fall asleep without overanalyzing.

10. Sleep With Weighted Blankets

Weighted blankets offer deep pressure stimulation, which mimics the sensation of being held or hugged.

• A weighted blanket (10% of your body weight) can help calm the nervous system.
• It reduces cortisol (stress hormone) levels while boosting serotonin and melatonin production.
  
  A study in the Journal of Clinical Sleep Medicine found that weighted blankets reduce insomnia symptoms. 12 months after the study was completed, 78% of the patients were in remission, proving that weighted blankets are a great choice for those who suffer from anxiety-related sleep issues.

These science-backed sleep techniques can help you fall asleep faster and enjoy deeper, more restorative rest. Try incorporating one or more of these methods into your bedtime routine and see which works best for you!