How to fall asleep quicker? A sleep scientist weighs in

According to Dr Bostock, the more effort you put in, the more elusive sleep can get. Her secret for ending the insomnia cycle? Ease off the pressure and learn simple techniques to switch off and relax yourself into a deep slumber.

But before peeling back the covers on her expert tips, let’s look at why sleep matters, how long it should take to nod off, and the common reasons so many of us are struggling to snooze.

On the other hand, if you regularly lie awake for 30 minutes or more, it could mean that stress, lifestyle habits or even an underlying sleep disorder are disrupting your sleep cycle.

Next time you’re trying desperately to sleep, stop forcing it and instead focus on staying awake. This is called paradoxical thinking and involves lying in bed with your eyes open, gazing softly at a spot on the wall. Remind yourself that you’re safe, warm and happy just to rest. If your body needs sleep, it will come.

“When your eyelids start to feel heavy, keep them gently open. You might stay awake for a little while in this relaxed state. But more likely, by removing the pressure, sleep will naturally take over,” says Dr Bostock.

“If you’ve tried the first tip and done some slow, deep breathing, and you still feel wide awake after about 20 minutes, get out of bed. The goal is to avoid associating your bed with frustration and anxiety about not sleeping. Try a gentle distraction in another room, like reading, watching a feel-good film or doing sudoku without trying to sleep.

If you find yourself getting sleepy, go back to bed. Over time, your brain will learn that bed is for sleep (and other pleasurable activities), not frustration. You might need to repeat this a few times initially, but it’s effective for retraining your brain,” says Dr Bostock.

“This one is good if you wake up in the middle of the night. Make yourself comfortable and repeat the word ‘the’ to yourself every two seconds. Yes, it’s really boring – but it’s just distracting enough to block out busy thoughts and can help you drift off again.”

“Anxiety and insomnia are often interlinked, and some people can get trapped in a perpetual state of stress before bed. Even if your mind isn’t going wild, your body might struggle to let go of the day’s stressors.

Try the ‘one-two’ breathing technique – breathe in for one and out for two. When it starts to feel easy, just add one each time. When you breathe out for longer than you breathe in, your heart rate slows, tense muscles relax and – by challenging the brain a little – you can distract yourself from busy thoughts into deep sleep,” says Dr Bostock.

Still struggling? Speak to your GP, as persistent insomnia or other sleep disorders like restless legs syndrome may need medical support.

Looking for natural ways to boost your bedtime routine? Explore our guide to natural sleep remedies.

Disclaimer - This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.