3 Techniques to Use to Quickly Fall Asleep with Ease
Sleep is so underrated.
We understand its importance; however, we’re willing to push it to the wayside, whether that’s to pull an all-nighter to finish a paper or because the next episode of Squid Game can’t wait and before you know it, it’s the crack of dawn. It’s also not uncommon to encounter other challenges, like having trouble falling asleep or getting good quality sleep.
As such, I’d like to share 3 techniques that I’ve successfully employed to fall asleep more easily at different points in my life, times when my mind wouldn’t stop running and made it difficult for me to fall asleep.
1) I run through a list of things for which I’m grateful
Rather than running with whatever thoughts come to mind (usually ones that tell me that I haven’t done enough for the day or ones that are preoccupied with what I have to do tomorrow), I take back the driver’s seat by focusing on the things for which I’m grateful. Running through a list of things for which I’m grateful is calming and allows me to drift off to sleep.
2) I focus on the sensations on my hands
As you’re reading this, there are many sensations that your hands are experiencing. Chances are you don’t notice them because your mind is focused on reading and processing this piece.
Right before going to sleep, rather than following your thoughts down a rabbit hole, focus on your hands and feel the sensations that arise. No need to label them. Just observe what is happening with your hands and before you know it, you’ll have drifted off to sleep.
3) With my phone on airplane mode, I pick a calm instrumental piece on my Spotify playlist and play it on loop on a 30-minute Sleep Timer
It’s so helpful to play instrumental music before going to sleep. If the song contained lyrics, I’d probably sing along or subconsciously analyze the lyrics. When it’s instrumental, I’m able to focus on how beautiful and melodic the piece is and before I know it, I’m off in la la land. (I know I’ve fallen asleep because I don’t notice that the music has stopped playing!)
With any of these techniques, you’re (re)directing your mind to focus on something more peaceful/calming rather than allowing it to run with your thoughts, which, more often than not, are negatively skewed and will leave you feeling anxious, which then makes it hard to fall asleep. If you end up trying any of these techniques, I’d love to hear how it goes!