Fall Asleep in 5 Minutes

Five techniques that actually work.

1. 4-7-8 breathing

Inhale 4s, hold 7s, exhale 8s. Three rounds.

2. Cool the room

65–68 °F is the sleep-onset sweet spot.

3. Body scan

Relax each muscle from feet to scalp.

4. Cognitive shuffle

Picture random unrelated objects — disengages the planning mind.

5. Paradoxical intention

Try to stay awake. The pressure to sleep is what blocks sleep.

Read the full guide

See all 9 techniques on our blog.