Struggling to Fall Asleep? Here’s What Might Help

What Does “Falling Asleep Quickly” Really Mean?

For most people, it takes five to ten minutes to fall asleep. Anything longer could suggest sleep issues or poor sleep habits. Falling asleep quickly is a sign that your body is ready for the rest it needs. For some, that might seem like a long time, but for many, it’s quite short. What’s it like for you?

What Prevents You from Falling Asleep Quickly?

• Stress and overthinking: Even when the body is ready for rest, the mind can keep racing. Stress, worries, or spiralling thoughts are some of the most common obstacles to falling asleep. The more you try to switch off, the louder the thoughts become.
• Unfavourable sleep environment: Light, noise, or an uncomfortable bed can significantly hinder your ability to fall asleep. Temperature also plays a role – if it’s too hot or too cold, sleep can be hard to come by.
• Screen time before bed: Smartphones, tablets, and other devices emit blue light, which disrupts melatonin production—the hormone responsible for signalling to your body that it’s time to sleep.

Tips for Falling Asleep Quickly

The International Classification of Diseases (ICD-10) defines non-organic insomnia as: “a condition characterised by insufficient duration and quality of sleep over a prolonged period, including difficulty falling asleep, staying asleep, or waking too early.” If you’re familiar with this condition, you know how exhausting it can be. Equally draining are the potential consequences, which can range from irritability to thoughts of self-harm.

Falling asleep quickly might be possible with these tips:

Develop a Relaxing Evening Routine

Our bodies thrive on habits—they respond well when we give them clear signals about when it’s time to wind down. A good evening routine acts like a “goodnight programme” for the brain. Meditation, reading, gentle stretches, or a short walk can all help calm the body and mind.

Try Breathing Exercises for Bedtime

If counting sheep isn’t doing the trick, the right breathing technique could be the solution. Deep, mindful breathing relaxes the body and lowers your heart rate. The 4-7-8 technique is a secret weapon: breathe in for four seconds, hold for seven, and exhale slowly for eight seconds. It might sound like maths, but don’t worry—it works. This activates the parasympathetic nervous system, signalling that it’s safe to let go.

Nutrients That Help You Sleep

Sometimes, the body needs a little help optimising the sleep process. Magnesium and melatonin are key players here. Magnesium promotes muscle relaxation and prevents tension during sleep. Melatonin regulates the natural sleep-wake cycle, especially after a long day or irregular sleeping patterns. Additionally, calming teas like chamomile or lavender can ease you into sleep—it’s almost like a bedtime ritual in liquid form.

How to Stay Asleep Through the Night

Falling asleep might be easy, but what if you wake up in the middle of the night and can’t get back to sleep? To stay asleep, it’s not just about having the right bedtime routine—you need to ensure you’ve created the right conditions to stay asleep through the night. The path to restful, uninterrupted sleep is just as important as falling asleep in the first place.

What Causes Frequent Waking?

Frequent waking can be triggered by a variety of factors, from physical issues like sleep apnoea or digestive problems to simpler causes. Drinking too much fluid before bed, for example, can lead to multiple trips to the bathroom. Alcohol, while initially relaxing, can disrupt sleep later as your body works to process it. Waking up in the middle of the night puts strain on your body: not only does it interrupt the sleep cycle, but it also makes it harder to get back into deep, restorative sleep.

How to Address Problems Staying Asleep

Sleep can sometimes feel like an art—you’ve done everything right, yet the night doesn’t go as planned. A few simple strategies can help reduce nighttime awakenings:

• Avoid excessive fluid intake before bed to minimise bathroom trips in the night.
• Steer clear of heavy meals or alcohol, as these can strain your body and disrupt sleep.
• Breathing exercises or progressive muscle relaxation before bed can help calm the body, promoting uninterrupted, restful sleep.

If you’re struggling to wind down at night, these tips might help you fall asleep faster. However, if sleeplessness persists or starts affecting your health, it’s important to seek medical advice. Sleeplessness is no small issue—your wellbeing is the priority.