No More Restless Nights: 9 Easy, Science-Backed Ways to Fall Asleep

Difficulty falling or staying asleep is common. The NHLBI overview of insomnia explains when sleep problems may warrant professional care.

But it's possible to take the stress out of sleep quality. Here are nine ways to fall asleep in five minutes or less, so you can stress less and sleep better.

1. Try This Cognitive Behavioral Trick

Next time you're restless, try this NHLBI guide to cognitive behavioral therapy for insomnia trick: stay awake for longer. You heard that right. Set your alarm for the same time every morning, and faithfully adhere to your waking schedule. But when it comes to bedtime, only go to sleep when you're exhausted.

Maybe this means you don't get too much sleep at first, but it also means that the sleepy-time chemical adenosine will have a longer time to accumulate in your brain during the day. Gradually, you can push your going-to-bed time earlier until you're getting the amount of sleep you want.

2. Try This Simple Breathing Technique

Sometimes a simple breathing exercise can distract us from our thoughts and help us focus on something else. And with a breathing exercise, that "something else" will also be flooding our cells with oxygen. Deep breathing has been Harvard Health breathing and relaxation guidance to slow the heartbeat and lower blood pressure.

To make the benefits of breathwork for you, try the 4-7-8 breathing Andrew Weil Center breathwork guide next time you're restless:

• First, exhale entirely out your mouth.
• Then, close your mouth and inhale through your mouth for a count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth to a count of eight.
• Repeat.

3. Relax One Muscle at a Time

In Cleveland Clinic progressive muscle relaxation guide, you can fall asleep by gradually getting your body to release tension and your mind to release anxiety. Start at your toes and work up your body with a mantra. For example, say to yourself, "My toes are completely relaxed." Repeat the phrase, focusing on relaxing the muscles in your toes until it's true. Then move up, "My ankles are relaxed." By the time you get up to the muscles in your face and jaw, you should feel like jelly.

4. Have a Lights-Out Moment Before Bed

Studies have shown that artificial lights from smartphones, tablets, and laptops are sleep-disruptive. It is because they alter your body's natural circadian rhythm. You don't have to live life lit by candlelight and swear off computers altogether. But Sleep Foundation guide to electronics and sleep do suggest unplugging from blue light 30 to 60 minutes before bed. Plus, this ritual can help disconnect you from Facebook or Instagram notifications and ease up on distractions in general.

5. Focus on Staying Awake

Trying hard to force sleep can increase frustration. If you remain awake, use a calm, low-stimulation activity and return to bed when sleepy. Persistent insomnia is best addressed with a clinician or evidence-based CBT-I program.

6. Press Some Acupressure Points

Acupressure, as you might know, is the low-key version of acupuncture. No needles are necessary. While you're pressing the point in question, send an intention towards better sleep as you do so, thereby activating the point both physically and energetically. Here are some to try:

• Third eyepoint: press the spot right between your eyes, above the bridge of your nose
• Spirit Gate point: located on your inner wrist crease in line with the little finger
• Sole of foot: apply pressure on the sole of your foot, in the middle of your heel

7. Preventative Tips 101: Exercise and Don't Eat Late at Night

We know you've heard it all before, but some commonly known wisdom prevails when it comes to preventing nighttime restlessness: don't eat too late, and get exercise during the day. If you're eating late at night, say, an hour before bed, you're going to be heading to bed while your body's still digesting food. Also, there's the possibility you'll feel bloated (depending on what you ate), which is not conducive to restfulness.

And the adage about getting exercise during the day? It's true, though it doesn't mean you have to spend three hours at the gym every day. Studies have found that the most helpful form of exercise is Sleep Foundation exercise and sleep guide aerobic exercise (like walking).

8. Experiment with Aromatherapy

A familiar, calming scent may help some people relax, but fragrance sensitivity varies. Use essential oils cautiously, follow product directions, and stop if a scent causes irritation.

9. Take the Pressure Off

It's a vicious cycle: you know how important sleep is to your health, so you stress about getting enough sleep, and enmire yourself into more anxiety, which decreases the quality of your sleep. Relax. You're under enough pressure during the day: don't extend those feelings to bedtime.

Try to take some of the pressure off yourself by engaging in anti-anxiety techniques. Have circuitous thoughts that won't stop? Draw them out of your head and onto the page by writing them down. Quiet your mind with some meditation techniques. Give yourself a break.