These days, many people find it hard to fall asleep easily. While sleep is essential for good health, many people find it hard to relax and drift off at night. Luckily, there are proven methods that can help you fall asleep more easily. Here are three effective, research-based techniques to try:
- Try Cognitive Shuffling
Cognitive shuffling is a mind game that helps distract your brain from stressful or racing thoughts. It was developed by Luc Beaudin, a cognitive scientist, and involves thinking of random words and imagining them visually.
For example, if the word “open” comes to mind, think of words starting with “O,” then “P,” “E,” and “N”—like “orange,” “pencil,” etc.—while picturing each one.
A study with university students found that this technique helped them fall asleep quicker by calming their minds. - Use CBT-I Techniques
CBT-I, or Cognitive Behavioral Therapy for Insomnia, helps change negative thoughts and routines that make it hard to sleep. Even if you don’t have chronic insomnia, parts of CBT-I—like managing anxious thoughts, limiting screen time before bed, and practicing relaxation or breathing exercises—can be very helpful.
Some people also benefit from sleep restriction therapy, where you only stay in bed for the hours you sleep. Over time, this builds a strong connection between your body and bedtime, helping you fall asleep faster. - Create a Sleep-Friendly Environment
The way your room is set up can greatly affect how easily you fall asleep. Keeping the room dark, cool, and quiet helps your body produce melatonin, a natural sleep hormone.
Avoid screens 30 to 60 minutes before sleeping, as blue light from phones or TVs can delay melatonin release.
Setting up a peaceful space—often called a “sleep sanctuary”—makes it easier to relax and fall asleep quickly.
Final Note:
Getting enough rest is essential. Poor sleep over time can lead to serious health issues, including high blood pressure, heart problems, and mood disorders. If sleep issues continue, it’s a good idea to speak with a sleep specialist.
