Drift Away: Gentle Ways to Fall Asleep Faster
Lying awake waiting for sleep? Gentle, practical ways to help yourself drift off more easily, with two hours of soft waterfall music.
You're tired. You get into bed, close your eyes and wait. And wait. Your body is ready, but sleep doesn't come.
Most of us have nights like this. The harder we try to sleep, the more awake we seem to feel. The secret is often to stop trying and instead create the conditions for sleep to arrive on its own.
Here are some gentle ways to help yourself drift away.
Before bed
Keep a regular rhythm. Going to bed and getting up at roughly the same time each day helps your body know when it's time to sleep.
Dim the lights. An hour before bed, switch to softer, warmer lights. Bright light can make your body think it's still daytime.
Put screens away. Phones and laptops keep the mind busy. Try to put them aside 30 to 60 minutes before sleep.
Create a wind-down routine. A warm shower, a few pages of a book, gentle stretching, calm music. Doing the same things each evening tells your body sleep is coming.
Keep your bedroom cool, dark and quiet.
In bed
Relax your body. Starting with your toes, gently relax each part of your body: feet, legs, hips, belly, chest, shoulders, arms, neck, face. Take your time.
Slow your breathing. Breathe in for four counts and out for six. Let the out-breath be long and soft.
Imagine a peaceful place. Picture somewhere calm in detail: a quiet beach, a forest, a soft waterfall. What do you see, hear and feel? Let the scene become soft and dreamy.
Count slowly backwards. From 100 down, very slowly. If you lose count, simply start again. It gives your mind something gentle to do.
Let go of the goal. Instead of thinking I must sleep, try I'm just resting. Lying quietly in a dark room is still restful, and taking the pressure off often helps sleep come.
If you can't sleep
If you've been awake for a long time and feel frustrated, get up and go to another room. Keep the lights low and do something quiet, like reading, until you feel sleepy. Then go back to bed.
Daytime habits help too
Getting daylight in the morning, moving your body during the day and avoiding caffeine later in the day can all help many people sleep better at night.
If sleep problems continue for a long time or affect your daily life, please talk to a doctor.
A waterfall to drift away to
Our new two-hour video Drift Away shows a soft waterfall, with gentle music for deep sleep and relaxation:
Start it as you get into bed, with the volume low, and let the falling water carry you off to sleep.
In closing
Keep a steady rhythm, dim the lights, wind down gently, relax your body, slow your breathing and let go of trying. Sleep comes most easily when we stop chasing it. Let go of the day, and let sleep find you.
For more ways to settle a busy mind at night, read Let It Go: Releasing Worry Before Sleep.
Ethnoscape Media shares content for relaxation, inspiration and general information. It is not medical or psychological advice. Please talk to a qualified professional about your health.