How To Fall Asleep In 2 Minutes

If you're anything like me, your night goes something like this:

After an exhausting day of classes, you brush your teeth, get into your pajamas, snuggle up in bed, turn the lights off and then...

...nothing.

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No, not the good kind of nothing. It's the "literally 10 seconds ago I felt like I would die if I didn't get into my bed and now I'm perfectly awake" kind of nothing.

So you try to squeeze your eyes tighter. Maybe you're just not in a comfortable position? Yeah, that'll solve it!

But no.

If this sounds familiar to you, then this post is for you. We've compiled some of the best advice and practices to increase your odds of falling asleep in minutes. While we're going to start off with the stuff you should do before hitting your bed, we also have a technique used by the U.S. Navy to fall asleep in two minutes when you're stuck there lying awake.

7 Things You Should Do Before You Sleep

1. Sleep in a Colder Environment

Your thermal environment, especially around your head and body, is super important for falling asleep and sleep quality. Whether you're overheating because of heavy blankets, pajamas, or just a hot dorm room, it's been shown to mess up your sleep. The recommended temperature is around 65°F or 18.3°C for your room. I know, it sounds cold, but trust me, it works!

2. Take a Hot Shower or Bath

This might sound counterintuitive, but hear me out. When you take a hot shower, your body sends blood to the surface of your skin (that's why you look all red and flushed). When you step out, all that heat radiates away, and your core body temperature drops. This temperature drop tells your body it's sleepy time.

3. Put Away the Clock

Seriously, stop checking the time. Looking at the clock and realizing how much you haven't slept will only stress you out more. Time monitoring is strongly linked to stress and waking arousal. So resist the urge to check your phone or look at that alarm clock!

4. Minimize or Avoid Caffeine and Nicotine

I know, I know. How else are you supposed to pull all-nighters? But coffee, energy drinks, some teas, and even chocolate can take up to eight hours to wear off fully. And nicotine is a stimulant too. So avoid them too late in the day if you want to sleep well.

5. Exercise (But Not Too Close to Bedtime)

Being physically tired can help you fall asleep faster, but working out 2-3 hours before bed can actually keep you up longer. So hit the gym earlier in the day. Same goes for naps - they're great, but don't take them after 3 p.m., or it'll be harder to fall asleep at night.

6. Relax Before Bed

If you try to sleep right after finishing that stressful essay, your brain will still be in work mode. Do something relaxing within the hour before bed, like reading (and no, scrolling through TikTok doesn't count).

7. Get Sun Exposure During the Day

You've probably been told not to use your screen before bed (which is true), but it's equally important to get natural sunlight for at least 30 minutes a day. This helps to condition your body's schedule and trigger tiredness at the right times. So take a study break and go for a walk!

The Navy's Secret Technique to Fall Asleep in 2 Minutes

Okay, so you've done all that, but you're still lying awake, desperately looking up how to fall asleep faster. Here's a technique that the Navy "allegedly" used that, if practiced, can have you falling asleep in 2 minutes, no matter where you are.

Relax Your Body: Take a deep breath and close your eyes. Focus on your face and picture every muscle slowly relaxing. If you need help, squish and squint your face first, then let it relax. Breathe out as you feel your cheeks, tongue, mouth, and jaw relax. Then, slowly make your way down your body and do the same thing to each muscle group.

2. Clear Your Mind: Once you've relaxed your body, focus on clearing your mind into a meditative state. As thoughts about your upcoming exam or that awkward thing you said in class pop into your mind, try not to dwell on them. Let them pass. Focus on breathing in and out, or visualize yourself in a calming location, like lying in a hammock on a warm summer's day.

Practice Makes Perfect: It may sound simple, but the key is to consistently practice each night. It won't be a magic solution on your first try, but after a few weeks, you'll be much more likely to fall asleep instantly.

The Golden Rule of Sleep

If you can't follow any other advice, follow this: Go to bed and wake up at the same time every day, even on weekends. I know it sucks to wake up early on Saturday, but we're creatures of habit. If you want to be able to fall asleep immediately, getting into a good routine will set up your body to literally work like clockwork.

When All Else Fails

If you still can't fall asleep after trying everything, don't just lie there stressing out. Studies show that not falling asleep for an extended period causes anxiety and only makes things worse. So, just get up and do a relaxing or slightly boring activity until you feel sleepy. Maybe read that textbook you've been avoiding?

Remember, good sleep is crucial for academic performance and overall well-being. So give these tips a try, and sweet dreams...

Got any other sleep tips that work for you? Share them in the comments below! Ahh, I feel sleepy now...

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