Here's how to fall asleep faster (in as little as 5 minutes)

Sleep

Sep 23

Written By Calm Editorial Team

image of: how to sleep fast in 5 minutes

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

We all know someone who can fall asleep in under 5 minutes. If that seems like an impossible dream for you, try these 8 techniques to help you fall asleep a little faster.

We’ve all been there: Exhausted, you turn off the lights, crawl under the covers, and close your eyes, willing yourself to drift off.

Minutes pass — and nothing happens. You start to get frustrated, and suddenly, your thoughts start to race. Your to-do list resurfaces, you relive the awkward conversation you had with your sister earlier in the day, and sleep feels further away than ever.

When this happens, it’s tempting to search for a hack that promises results in five minutes, but of course, it’s not always that simple.

The good news is, there are techniques that can help you relax quickly — some backed by clinical evidence, others rooted in long-standing mindfulness practices. And while nothing can guarantee instant sleep, they can help you create the conditions that make it more likely. So, if you’re overstimulated, overtired, or just looking for tools that work when counting sheep doesn’t, here’s everything you need to know about falling asleep faster.

Why it can be hard to fall asleep quickly

Falling asleep sounds simple, but for many people, it’s not. Some of the barriers are obvious: too much caffeine, overstimulation, and stress. But others are more subtle. You might feel tension in your body once you lie down or start to worry about your schedule the next day, which can throw off your entire night.

The trick is to give your body cues ahead of time that it’s time to shift into sleep. Physiologically, your nervous system has to downshift from alert to relaxed, and mentally, you need to feel safe letting go.

If your stress response is still active, or if your environment doesn’t support rest, sleep can be hard to come by. That’s where these methods come in.

How to fall asleep fast (in as little as 5 minutes): 8 mindfulness techniques to try tonight

While there’s no magic solution to make you fall asleep in five minutes, there are techniques that can help you feel more relaxed and help you fall asleep faster. Here are eight.

1. Use the 4–7–8 breathing technique

This technique helps to signal to your brain that it’s safe to relax. It also helps slow your heart rate and ease physical tension.

Here’s how to do it:

Sit or lie down comfortably
Inhale through your nose for four seconds
Hold your breath for seven seconds
Exhale slowly through your mouth for eight seconds
Repeat the cycle four times

2. Try the 5–4–3–2–1 grounding method

Use your five senses to anchor you in the present moment. This can help interrupt the mental spiral that can flare up at bedtime.

To practice, simply notice:

Five things you can see
Four things you can hear
Three things you can feel
Two things you can smell
One thing you can taste

3. Try progressive muscle relaxation

When your body feels tense, it’s tough to drift off. Progressive muscle relaxation can signal to your brain that the “doing” part of your day is over, and it’s now time to rest.

Here’s how to do it:

Starting with your feet, gently tense your muscles and hold for a few seconds, then release.
Move up to your calves, thighs, hips, belly, chest, arms, hands, shoulders, neck, and face. Pause at each area to tense and release.

4. Use visualization to create a sense of calm

Mental imagery can be a powerful sleep tool, especially if your mind is stuck in problem-solving mode. Redirect racing thoughts by trying a visualization in a place that feels slow and safe.

You could picture yourself in a peaceful place, like a cozy cabin, or imagine floating in water.

5. Try mindful counting

It sounds simple, but counting can shift your attention away from your anxious thoughts. You might try:

Counting backward from 100 by twos
Counting your breaths
Repeating a calming word with each count like “peace”

💙 This Counting meditation with Tamara Levitt can take your mind off your thoughts.

6. Pay attention to your environment

A few intentional tweaks to your bedroom can make it more sleep-friendly.

Here are some things to pay attention to:

Lighting: Dim the lights 1–2 hours before bed
Temperature: Keep your room cool around 65°F
Sound: Listen to white noise, brown noise, or a fan to block ambient sounds
Scent: Spraying lavender or chamomile essential oil right before bed can be calming

💙White Noise Ocean Surf can help you drift off with ease.

7. Build a micro-routine before bed

Consistency helps signal safety to your brain. Create a short ritual to relax your body before bed.

Yours might include:

Washing your face, turning off your phone, and stretching your neck and shoulders
Reading a book
Journaling three things you’re grateful for

8. Drop the pressure to sleep

Ironically, the harder you try to fall asleep, the more elusive it can become. If you’ve been lying in bed for a while and still feel wide awake, press pause. Get up and go to another dimly lit room to do something relaxing.

Here are some low-stimulus activities you could do:

Stretch
Read something boring
Listen to a calming podcast

Go back to bed only when you feel sleepy again.

What to do (and not do) when you can’t fall asleep

When sleep isn’t coming, it can be easy to fall into the trap of frustration and doom-scrolling. Of course, this can make it even harder to rest.

Here are some things to do (and avoid) when you can’t fall asleep:

Focus on rest, not sleep. Shift your goal from “I have to fall asleep” to “I’m just going to rest.” This can help take the pressure off, and your body still benefits from being horizontal and relaxed.
Keep the lights low. Bright light can signal to your brain that it’s morning. If you need a nightlight, use warm tones or red-spectrum light.
Only consume calming content. And if you need audio content, choose something that won’t stimulate your brain, like slow and soothing voices.

Don’t check the time. Watching the minutes tick by can heighten your stress and reinforce the idea that you’re “failing” at sleep. If you can, turn your clock around or move your phone out of reach.
Stop punishing yourself. Sleeplessness is a normal experience. It doesn’t mean you’ve ruined the next day. So avoid punishing yourself. It’s just one rough night.

How to sleep fast in 5 minutes FAQs

Does the 4–7–8 breathing technique really work to fall asleep fast?

The 4–7–8 breathing method can be very helpful for easing into sleep, but it’s not a guarantee. When you slow your breath and elongate your exhale, you’re telling your nervous system that it’s safe to relax. That can help quiet your racing thoughts and set the stage for sleep.

Many people notice these effects right away, while others need to practice it consistently for a few nights to feel the shift. But it tends to be most effective when used as part of a broader wind-down routine, rather than a stand-alone sleep fix.

What should I do when I can’t fall asleep?

If you’re having trouble falling asleep, the best thing you can do is stop trying. Get up, go to another room, and do something quiet in low light, like reading a physical book or doing gentle stretches.

Make your goal not to “force” sleep, but to stay in a restful state until drowsiness returns. Also, avoid looking at your phone or checking the time. Both of these actions can trigger a stress response that can make it harder to fall asleep.

Is it actually possible to fall asleep in under five minutes?

It’s possible for some people to fall asleep in under five minutes, but usually that happens when the body is extremely sleep-deprived or already deeply relaxed. For most of us, especially those dealing with stress and anxiety, it usually takes longer.

Instead of chasing that five-minute mark, it’s more useful to focus on techniques that help your body feel safe and ready for sleep.

How can I calm my racing thoughts at bedtime?

To help calm your racing thoughts, try gently redirecting your focus. Breathwork, visualization, and sensory grounding techniques can all be helpful here.

It can also help to do a “brain dump” right before bed by writing down anything that’s on your mind. When you give your thoughts somewhere to land, you can create enough space for rest.

Are there any mindfulness techniques that help with sleep in under five minutes?

There are mindfulness techniques that can help you fall asleep in under five minutes. Breath-focused exercises, body scans, and visualization practices can all have a calming effect in just a few minutes.

Additionally, even just one or two minutes of presence can help shift your internal state and relax you. And of course, if one technique doesn’t work for you, let it go and try another the next night.

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Calm Editorial Team