Study Finds: How to Fall Asleep Fast (in Five Minutes or Less)

How to Fall Asleep Fast: Sleep expert reveals surprising techniques to fall asleep in five minutes or less

A sleep science coach has revealed eight unexpected methods that can help people fall asleep rapidly, claiming some techniques work in less than five minutes.

Rosie Osmun, Certified Sleep Science Coach at Amerisleep, told that mastering relaxation techniques is crucial for those who struggle with falling asleep quickly.

In a blog post that has attracted significant attention online, Osmun explained that simple biological and psychological tactics can help induce sleep far more effectively than traditional methods like counting sheep.

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Slow, deep breathing works wonders

“Breathing patterns play a significant role in our autonomic nervous system,” Osmun said.

She recommends the 4-7-8 breathing method developed by Dr. Andrew Weil as a highly effective technique.

“Place the tip of your tongue against the ridge behind your upper teeth, exhale completely, then inhale through your nose for four counts. Hold your breath for seven counts, and exhale slowly through your mouth for eight counts,” she explained.

Osmun noted that this method can calm the nervous system in just a few cycles, making it ideal for those looking to fall asleep quickly.

Darkness signals sleep time

Complete darkness is essential for triggering your body’s natural sleep response, according to Osmun.

“Our ancestors slept in completely dark environments, and our bodies still respond best to these conditions,” she said.

She recommends removing all sources of light from the bedroom, including electronic devices that emit blue light.

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“Even small amounts of light from phones or alarm clocks can disrupt melatonin production and make falling asleep much harder,” Osmun added.

Lower temperature speeds sleep onset

Osmun points to research showing that cooler temperatures significantly improve sleep quality and reduce the time it takes to fall asleep.

“Setting your bedroom temperature between 60-67 degrees Fahrenheit creates ideal conditions for sleep,” she said.

She explained that body temperature naturally drops as part of the sleep cycle, and a cooler room helps facilitate this process.

“Taking a warm bath about 30 minutes before bed can amplify this effect, as your body temperature will drop more dramatically afterward,” Osmun noted.

Paradoxical intention tricks the brain

One surprising technique involves doing the opposite of trying to fall asleep.

“When you try too hard to sleep, it often backfires,” Osmun said. “Instead, try to stay awake with your eyes open while lying comfortably in bed.”

She explained that this reduces sleep anxiety and performance pressure that many insomniacs experience.

“By removing the pressure to fall asleep, many people find they drift off much faster,” she added.

Visualization redirects anxious thoughts

For those whose minds race at bedtime, Osmun recommends purposeful visualization.

“Instead of worrying about tomorrow’s meetings or replaying today’s events, visualize yourself in a peaceful setting like a beach or forest,” she said.

This technique, she explained, breaks the cycle of rumination that keeps many people awake.

“The key is to focus on sensory details in your imagined scene—the sounds, smells, and feelings—to fully engage your mind,” Osmun noted.

Evening carbs may help

Osmun pointed to research suggesting that consuming simple carbohydrates about four hours before bedtime can improve sleep quality.

“White rice appears particularly effective at promoting faster sleep onset,” she said.

She cautioned against eating too close to bedtime, however, as digestive discomfort can counteract any potential sleep benefits.

The right mattress matters

Finding the proper mattress firmness for your specific sleep position can dramatically reduce the time it takes to fall asleep, according to Osmun.

“Side sleepers typically need a softer surface to relieve pressure points, while back and stomach sleepers benefit from firmer support,” she explained.

Osmun noted that many people struggle with sleep because they’re using mattresses unsuited to their body type and sleep position.

Avoid trying too hard

The sleep expert emphasized that becoming fixated on falling asleep quickly often backfires.

“The average person needs 15-20 minutes to fall asleep naturally,” Osmun said. “Watching the clock and worrying about not falling asleep fast enough creates a cycle of anxiety that keeps you awake.”

She recommended removing timepieces from view and accepting that the process takes time.

Sleep deprivation affects millions of Americans, with approximately 70 million people suffering from chronic sleep problems according to health authorities.

Regular poor sleep increases risk for numerous health conditions including diabetes, heart disease, and depression.

Osmun stressed that consistent sleep habits remain the foundation for falling asleep quickly.

“Going to bed at the same time each night trains your body to expect sleep at certain times, making it easier to fall asleep fast when you want to,” she said.