How to fall asleep in five minutes

1. Get light into your eyes first thing

When it comes to being able to fall asleep quickly, what we do in the day is almost as important as what we do when we go to bed, says Russell Foster, a professor of circadian neuroscience at the University of Oxford and author of Life Time: The New Science of the Body Clock, and How It Can Revolutionise Your Sleep and Health.

“Most of us should get as much natural morning light as possible to improve our chances of falling asleep later that day,” he says. “This has been shown to move the circadian clock to an earlier time, which helps you feel sleepier at bedtime.” Our circadian clock, or circadian rhythm, is the 24-hour “internal clock” that regulates our sleep/wake cycles.

Meadows agrees. “Your body is naturally preparing to fall asleep from the moment we wake up, and there are things you can do early in the day to help you fall asleep more quickly. Getting light into your eyes first thing signals to your body that the day, and the countdown to bedtime, has begun.”

Meadows is also a fan of what he calls the “fake commute”: “Now more of us work from home, we don’t have to step outside every day. To counter this, I take a walk round the block every morning without sunglasses to get light into my eyes to set my circadian rhythm. This creates a wonderful pattern of circadian synchronicity and helps improve the quality of my sleep that night.”

2. Never nap after 4pm

Foster says a short nap or siesta in the early afternoon has been historically common throughout Mediterranean countries, largely due to their warm climate and their tendency to have their largest meal in the middle of the day. However, while napping has its health benefits, take caution with a daytime nap to ensure you’re still able to fall asleep at night: “Firstly, if you find yourself regularly wanting a nap in the day, you probably aren’t sleeping enough at night,” says Foster. “However, the occasional nap will improve alertness and performance in the afternoon, providing it’s no longer than 20 minutes and not within six hours of bedtime, otherwise it will delay the time it takes you to fall asleep.”

And once you are finally asleep, your body goes through four different stages that are crucial to a restful night. Stage one begins with light sleep, and the final step is REM sleep, which can last for 10 to 60 minutes.

3. Don’t exercise too close to bedtime

Exercise is good for our ability to fall asleep, says Foster but, like napping, we have to do it right. “For most of us, exercise helps the sleep/wake cycle and reduces insomnia. However, exercise within one to two hours of bedtime may be a problem by overriding the circadian rhythm and delaying the onset of sleep.” Vigorous exercise in particular isn’t advised, he says, because it can cause a “runner’s high”, which will also delay sleep.

4. Think about your mattress

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Foster thinks our mattresses matter when it comes to getting a good night’s sleep, but he says there are few scientific studies to back this up. “Research does suggest, however, that a good mattress and the right bedding can conduct heat away from the body, which lowers core body temperature and this can reduce the time it takes to get to sleep and increase deep slow-wave sleep.”

He says you probably need a new mattress if your current one feels saggy or unsupportive, or if you wake up with aches and pains in your back or limbs. “And has it been more than seven years since you purchased it? Do you become more allergic or develop asthma symptoms in bed? If so, it may be time to think about buying a new one.” If you’re menopausal, he advises getting a cooler, more breathable one, and suggests visiting showrooms or department stores to test some out.

5. Lower the temperature

On the topic of temperature, Meadows says we sleep better in a cool room and that the ideal bedroom temperature is around 16 to 17 degrees. “Women tend to want a warmer bedroom though, and I’ve had couples tell me that a Dyson fan has saved their marriage when they couldn’t agree on the right temperature,” says Foster. “Men have more muscle than fat and tend to be bigger so retain heat, but your bedroom should be no warmer than 18C.”

6. Stick to the same bedroom routine

Our circadian rhythm thrives on routine, so aim to wake up and go to bed at the same time each day, which makes waking up – and falling asleep – easier.

“More research is needed, but anecdotally relaxing oils, such as lavender, also improve sleep and can be a helpful part of a bedtime routine,” says Foster. “A warm bath is also another good part of a sleep preparation routine, because it warms the skin, which increases blood flow from the core of the body, which some studies show can reduce the time it takes to fall asleep.”

Lastly, he says, make your bedroom a haven for sleep: “Your bedroom should contain minimum distractions and be quiet, dark and calm, so try not to work in it during the day.”

7. Mindfulness to minimise stress

“I used to be terribly rude about mindfulness in the old days when there was little data on it,” says Foster. “Now I know better and that mindfulness techniques can help with daytime stress, which is a powerful sleep disruptor.”

In 2015, a study published in the journal JAMA Internal Medicine found those who practised mindfulness before bed slept better, which the researchers believed was due to it calming the nervous system and lessening anxiety, which helped with relaxation before sleep.

“Most people don’t have a sleep problem, they have an anxiety problem, and mindfulness can be whatever behaviour winds you down for bed, whether that’s reading, or some breathing exercises,” Foster says. “Mindfulness doesn’t have to be a defined practice, nor take a certain amount of time.”

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Meadows says mindfulness might include choosing to focus on the feel of your duvet on your feet or on the movement of your breath for a few minutes.

Foster also advises against using electronics before bed but not because of the light: “But rather because of the kind of things you might see that will cause stress,” he says. “For this reason, I’ve stopped catching up on the news on my phone before bed. Even an email from your boss can make one very stressed before bed, so avoid electronics.”

Lastly, leave tricky conversations for daylight: “Many couples only find the time to talk about important stuff when they’re lying in bed at the end of a busy day,” says Foster. “My wife does the family finances, but I won’t let her talk about them in bed because it’s not conducive to falling asleep quickly.”

The importance of sleep

So, now we know how to fall asleep quickly. But just how important are those eight(ish) hours a night?

“Sleep is a really wonderful and powerful way of improving our health,” says Meadows. “It improves everything from our mental focus and emotional regulation, to managing the hormones that control our appetite and lowering our blood pressure.”

A 2022 study published in the journal PLOS Medicine found a “robust association” between getting fewer than five hours of sleep per night and an increased risk of heart disease, cancer, depression and diabetes.

Dr Severine Sabia, from University College London and a lead author on the study, said that multimorbidity [having two or more chronic diseases] is on the rise in high-income countries. “As people get older, their sleep habits change,” she said. “However, it is recommended to sleep for seven to eight hours a night, as sleep durations above or below this have previously been associated with individual chronic diseases.”

Meanwhile, a 2022 study published in the journal JAMA Internal Medicine found that people who sleep less consume more calories and crave higher fat and calorie foods than those who get more sleep. Beth Frates, from Massachusetts General Hospital who led the research, said improving your sleep hygiene, “may help people to extend sleep time to the recommended seven to nine hours per night”, which could lead to them consuming fewer calories and losing weight. “Many people focus on exercise and diet when it comes to weight management and a healthy heart, but few focus on sleep,” she says.

FAQs

What is the 10-3-2-1-0 rule for sleep?

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The 10-3-2-1-0 rule offers a consistent pre-bedtime routine which can help improve sleep. Each number references a different step in the routine.

You should stop drinking caffeine 10 hours before bed and limit food and alcohol intake three hours before bed. While caffeine is a stimulant that increases your energy levels (not what you want before trying to sleep), eating before bed can affect your concentration and cause digestive issues.

You should stop working two hours before bed to avoid overstimulation and put down the screens one hour before sleep. Then, in the morning, you should hit the snooze button on your alarm zero times as snoozing can disturb your sleep cycle.

What is the military method?

The military method is a relaxation technique while lying in bed. It takes about two minutes and involves:

• Breathing slowly.
• Relaxing all the muscles in your face, followed by your shoulders and arms.
• Working your way down, relaxing one part of your body at a time.
• Visualising a calming image, such as a beach or a meadow.

However, there is limited evidence that the military method works.

Does milk help you sleep?

Milk contains tryptophan, an amino acid that helps the brain to produce melatonin. It is also high in protein and will help you to feel full, which may aid in more comfortable sleep.

However, while it may help you feel relaxed and comfortable, which can make falling asleep easier, there is no scientific evidence that milk directly makes you sleepy.

Can these tips help with jet lag?

Yes, all of the tips can help with jet lag. Adjusting your circadian rhythm by getting daylight in the morning, however, is particularly important.

Telegraph, London

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