We all know the feeling of having a restless night where you feel like you will never fall asleep. Whether you drank too much caffeine, have too much on your mind or just can’t seem to get comfortable, I have put together 4 simple hacks to have you falling asleep in just a few minutes.

Next time you find yourself tossing and turning trying to find the cold side of the pillow to get comfortable, remember these hacks.

Trick #1 - 4-7-8 Breathwork

Breathwork is the remote control of the nervous system. To go to sleep you need to be in a parasympathetic, or rest and digest, state. Getting into that state can be hard especially if you have a lot on your mind. This exercise is simple and easy to remember for your next restless night.

To do it you just breathe in for 4 seconds through your nose, hold your breath for 7 seconds and then breathe out through your mouth for 8 seconds. Try this for 5 to 6 rounds through and see how your body relaxes into sleep.

Trick #2 - Progressive Relaxation Method

The Progressive Relaxation Method is an easy one to remember as well. The method is just like it’s name, relaxing your body step by step until you fall asleep. First, lay down and, beginning with your face, tense your muscles then allow them to loosen naturally. When relaxing your face, relax everything including the muscles inside your mouth. Take deep, calming breaths.

Then, drop your shoulders, release the tension in your hands and lie them beside your body. Then continue to tense and relax your thighs, calves and feet. Clear your mind for 10 seconds and imagine a relaxing scene. Or repeat the words “don’t think” for 10 seconds.

With some practice, you should be asleep within 10 seconds

Trick #3 - Military Method

This technique is similar to the progressive relaxation method but it differs in a few things.

To do the military method you first relax your entire face, including your tongue, jaw, and the muscles around your eyes. Then, you drop your shoulders and let your hands drop to the side of your body.

Next, relax your upper and lower arm on one side, and then repeat on the other side. Exhale and relax your chest. Relax your legs, thighs, and calves. Clear your mind for 10 seconds. Imagine a relaxing scene if that helps. You can also try repeating “don’t think” over and over for 10 seconds. That’s it! Within 10 seconds, you should fall asleep!

Trick #4 - Paradoxical Method

The Paradoxical Method is the simplest of them all but, in my opinion, the most effective when I am trying to fall asleep. All you do is tell yourself you’re not tired, and to stay awake. 

That’s it! Sometimes I even like to say, “If we are not tired then let’s go run a marathon”. After that my mind becomes extremely tired and stops having anxiety about falling asleep.

Paradoxical intention is one method people with insomnia use to get relief. Trying to sleep can create performance anxiety. If you find yourself stressed and anxiously looking at the clock give this method a shot.

If falling asleep has become a fight every night, check out my blog post on the 5 Habits That Ruin Your Sleep and how to stop them. All of these techniques are also included in my Biohacking Sleep Workbook that you can find here!