get to sleep quickly

If you want to get to sleep quickly, here are some great little habits that will help you drop off, anytime, anywhere.

It doesn’t take much to upset out sleep patterns, but equally, it doesn’t take much to restore healthy sleep. You can get to sleep quickly if you know how.

One of the problems is that modern lifestyles often mean that the habits of self-care and attention to our needs are easily pushed aside by things that seem more urgent.

If you have trouble getting to sleep or staying asleep, here are three guaranteed ways of dropping off. These were all recommended to me by people who swear by them. I know they work because I’ve tested them all myself.


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Sleep – Tips and Techniques for Beating Insomnia

Get to sleep quickly tip 1 – 4×4 breathing

Four by four breathing is a technique to relax and calm you. It can reduce stress and improve your mood, so it is recommended for all-round wellbeing. If you can’t sleep, it’s a great way to drop off again It can also help combat insomnia by producing a calming effect before bed.

Get to sleep quickly tip 2 – The Cognitive Shuffle

Here’s one I learned from Oliver Burkeman in The Guardian some time back.

“This involves mentally picturing a random sequence of objects for a few seconds each: a cow; a microphone; a loaf of bread, and so on. It’s important to ensure the sequence is truly meaningless, otherwise you’ll drift back into rumination.”

Simply to pick a word, such as “bedtime”, then picture as many items beginning with “b” as you can, then “e”, then “d”, then… If my experience is anything to go by, you’ll soon be asleep.

Or, you can use Beaudoin’s app, MySleepButton, which speaks the names of items in your ear:

Get to sleep quickly tip 3 – The 4-7-8 Technique

The technique, pioneered by Harvard-trained Dr. Andrew Weill, is described as a ‘natural tranquiliser for the nervous system’. It helps to quickly reduce tension and allows the body to relax.

Please let me know how you get on so that I can spread the word!

I’m a psychologist, coach, and therapist. All my work is aimed at enabling people to improve personal aspects of their lives and work.


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