3 science-backed ways to fall asleep almost instantly

Indian Express

27-06-2025

Sleep, a necessity for vital health functions, is now elusive to many. It is well known that getting a good night's sleep is crucial ahead of a long day. However, as of today, inadequate sleep and related health issues have become universal concerns. While many have trouble falling asleep, it may not be as hard as it seems.
A recent report in New Scientist has brought together three scientific methods, such as cognitive shuffling, cognitive behavioural therapy for insomnia, and sleep sanctuaries. These natural methods backed by science can help anyone fall asleep almost instantly.
One of the most common reasons that we struggle to fall asleep is restlessness or having worrying thoughts before bedtime. Cognitive shuffling is a technique that can help counter this. Developed by cognitive scientist Luc Beaudin, who is currently an adjunct professor at Simon Fraser University, it involves picking a random word that comes to the mind and trying to think of more words that start with the letters as part of the initial word. One is advised to simultaneously think of the words and even picture them in their head.
For instance, if you pick the word 'open', you need to think of words starting with the letter O and visualise them in your head at the same time. After O, think of words starting with P, and so on.
The technique has proven its effectiveness. A 2016 study by Simon Fraser University tested as many as 154 students who reported 'pre-sleep arousal' or heightened alertness before falling asleep. These students were asked to try the cognitive shuffling method, and the results showed that the students fell asleep faster.
Despite being initially developed for insomnia patients, aspects of CBT-I can also be used by everyone to fall asleep faster. At its core, CBT-I teaches people to repress their intrusive thoughts in order to prevent mental alertness and an increase in adrenaline levels, as these can prevent sleep. CBT-I also teaches calming techniques, like meditation, to prevent nervousness before sleeping.
The full CBT-I course may take up to eight weeks to complete. However, certain elements of the therapy, when relevant, can help people fall asleep sooner. A similar effect is seen with meditation. According to a 2021 study published in General Hospital Psychiatry, participants who used meditation apps showed improvement in their depression and anxiety symptoms which they exhibited earlier.
Sleep-restriction therapy is another aspect of CBT-I that can be effective. As counterintuitive as it sounds, this has proved its effectiveness. The theory is centred around attempting to get the number of hours spent in the bed as close to the actual hours of sleep as possible.
While this can sound complicated, it essentially entails making your room a 'sleep-friendly place'. This, at its most basic, can entail a cool, dark, and quiet environment. This can encourage secretion of melatonin from the brain's pineal glands, a hormone that encourages sleep.
Another popular piece of advice is to avoid screens soon before sleeping. The explanation for this is that the blue light from smartphones or other devices suppresses melatonin production. A May 2025 study published in the Frontiers in Psychiatry journal found that those who use screens in bed had 24 per cent lower chances of reporting insomnia symptoms, as compared to those using screens. As per this study, screen usage should stop 30 to 60 minutes before going to sleep.
It needs to be noted that a continued lack of sleep can trigger an array of health risks such as hypertension, diabetes, obesity, depression, heart attack, and stroke. It is crucial to sleep soundly and for the right amount of time. Furthermore, in case of insomnia, it is crucial to go to a specialist and begin a treatment programme as soon as possible.
(This article has been curated by Purv Ashar, who is an intern with The Indian Express)