Two easy ways to fall asleep faster
Can't switch off at night? Try these two simple breathing and relaxing tricks.
You are tired and the lights are off, but your mind keeps going over the day. The harder you try to sleep, the harder it gets. These two simple tricks give your mind something calm to do.
In short
- The 4-7-8 breath slows your breathing and calms your body.
- A body scan relaxes you, one part at a time.
- Phones, tea and coffee, and late heavy meals make sleep harder.
Trick 1: the 4-7-8 breath
Lie down. Lie on your back with your arms by your side.
Breathe in for 4. Breathe in through your nose while you count to four.
Hold for 7. Hold your breath gently while you count to seven.
Breathe out for 8. Breathe out slowly through your mouth while you count to eight.
Do it four times. If holding your breath feels hard, just make your breath out longer than your breath in.
Trick 2: the body scan
Start with your toes. Notice them, then let them relax. Move slowly up: feet, legs, hips, belly, chest, hands, arms, shoulders, and last your face. Spend a few breaths on each part. If your mind wanders, go back to where you were. Many people fall asleep before they reach their shoulders.
Night habits that keep you awake
- Using your phone in bed.
- Tea, coffee or cola late in the day.
- A big or spicy dinner just before bed.
- Going to bed at very different times each day.
- Working or watching exciting shows until you sleep.
Talk to a doctor if
you can't sleep well for more than a few weeks, you snore loudly, you wake up gasping, or you feel very tired every day.
Frequently asked questions
How do I do 4-7-8 breathing?
Breathe in for 4, hold for 7, breathe out for 8. Do it four times.
What is a body scan?
Relaxing each part of your body in turn, from your toes to your head.
Why can't I sleep when I'm tired?
A busy mind, phone screens, caffeine and changing bedtimes are common reasons.
Does a massage help sleep?
Many people say they sleep better after a relaxing massage.
