How to Fall Asleep in 10, 40, or 60 Seconds, According to Science

Many of us are sleep deprived, which can lead to: 

• Low energy 
• Mood swings and irritability 
• A higher risk of heart disease, diabetes, and weight gain 
• Trouble concentrating and staying productive 

Taking a while to fall asleep may contribute to this. While we can’t promise you’ll be able to fall asleep in seconds, there are science-backed steps you can take to fall asleep faster, helping you get the sleep you need.

Below, we’ll go over ways to fall asleep fast and how the RISE app can help you get better sleep night after night. 

How to Sleep Instantly at Night 

Falling asleep instantly would be useful, but it’s not actually possible. You can’t really fall asleep in 10, 40, or 60 seconds, and if you are, it’s actually a sign of being sleep deprived. 

In reality, it’s normal to take about 10 to 20 minutes to fall asleep. 

If it takes you longer than 30 minutes to fall asleep, and this happens at least three times a week for three months, consider speaking to a healthcare provider to discuss insomnia and ways to improve sleep. 

That said, there are techniques you can do when you get into bed to fall asleep faster. These involve calming down your mind and body to prepare for sleep and distracting yourself from any anxiety you might feel about taking a while to drift off.

There are also behaviors you can do during the day to help you fall asleep quickly once bedtime rolls around.

Here’s what to do.

Maintain a Consistent Sleep Schedule 

Try to keep a regular sleep schedule, even on weekends. This helps keep your circadian rhythm, or body clock, in check, so you can fall asleep faster at bedtime. 

Check RISE to see when your body naturally wants to go to sleep and wake up. Try heading to bed during your Melatonin Window, which is when your body’s rate of melatonin production (the sleep hormone) is at its highest. You’ll fall asleep faster if you head to bed at the right time for you.

Avoid Late Caffeine, Alcohol, and Large Meals 

As a general rule of thumb: 

• Avoid caffeine about 12 hours before bed 
• Avoid alcohol three to four hours before bed 
• Avoid large meals two to three hours before bed 

FYI, having some alcohol may make you feel sleepy and fall asleep faster, but it can disrupt the rest of your night’s sleep. Low doses of alcohol can also keep you awake for longer.

These tips are part of good sleep hygiene, the set of behaviors proven to help you fall asleep faster and stay asleep longer. RISE can tell you the most effective time to do 20+ sleep hygiene habits based on your own circadian rhythm.

Avoid Screens Before Bed 

Avoid screens about an hour or so before bed. Studies are mixed on whether this can help you fall asleep faster, but there’s some research showing screens can keep you up. 

For example, research from 2022 found smartphone use in bed led to an increase in sleep latency (taking longer to fall asleep).

Screens can keep you up due to: 

• Blue light suppressing your melatonin production 
• The content you’re watching or what you’re doing on a screen being stimulating 
• FOMO (fear of missing out) if you’re playing games or chatting with friends 
• The bingeable nature of Netflix and social media 

If you want to use screens before bed, try: 

• Setting a bedtime alarm
• Watching relaxing content 
• Avoiding multitasking (i.e. don’t watch TV and scroll TikTok)

Learn more about how to use screens before bed the right way here.

Create a Sleep-Friendly Environment 

To fall asleep faster, make sure your bedroom is: 

• Cool: Aim for 65 to 68 degrees Fahrenheit. Crack a window or turn on a fan or the AC. Consider wearing socks, which can, counterintuitively, cool down your core body temperature, helping you fall asleep faster.
• Dark: Use blackout blinds and an eye mask. Cover up or turn off any electronics that emit light. 
• Quiet: Wear earplugs or play white noise to mask loud sounds. RISE has a range of white noise and nature sounds to choose from. 

Have Sex 

Sex with a partner ending in an orgasm is linked to falling asleep faster.

Orgasms from masturbation could help too. They’ve been associated with falling asleep faster and better sleep quality. 

As well as having sex, consider other activities you can do as part of a relaxing routine before bed. That could include taking a warm shower or bath, reading, or drinking a caffeine-free hot drink. 

We’ve shared more ways to make yourself tired here. 

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How to Fall Asleep in 10 Seconds 

There’s not much science behind it, but many swear by the military method to fall asleep quickly. 

The Military Sleep Method 

As the name suggests, the military method was designed to help people in the military fall asleep as fast as possible. 

Here’s what to do: 

1. Relax the muscles in your face.
2. Work your way down your body, relaxing each muscle in turn.  
3. Breathe deeply and slowly. 
4. Once your muscles are relaxed, think of a relaxing scene. 
5. Repeat “don’t think” to yourself for 10 seconds if you can’t clear your mind.

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How to Fall Asleep Fast in 40 Seconds 

Again, falling asleep in 40 seconds is a sign of sleep deprivation. But the 4-7-8 method can help you fall asleep much faster than usual. 

4-7-8 Breathing Method 

The 4-7-8 breathing exercise can help reduce anxiety and promote relaxation before sleep. A 2022 study found it effective in reducing anxiety, which RISE users say is one of their biggest barriers to getting a good night’s sleep, alongside stress.

Here’s how to do it: 

1. Place the tip of your tongue behind your front teeth.
2. Breathe in for four seconds. 
3. Hold your breath for seven seconds. 
4. Breathe out forcefully for eight seconds, making a whooshing sound. 
5. Repeat four to six times. 

Stop if you feel lightheaded and try doing the exercise fewer times next time you try. 

Heads-up: Check with your doctor before trying the 4-7-8 method if you have a respiratory condition, as it may worsen your symptoms.

This technique, developed by integrative medicine doctor Dr. Andrew Weil, is particularly useful for unwinding when you’re lying in bed and can’t sleep. 

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How to Fall Asleep in 60 Seconds

Progressive muscle relaxation may not guarantee you fall asleep in 60 seconds, but there’s research showing it can improve your mental health and sleep quality. 

Progressive Muscle Relaxation (PMR) 

A 2021 study found PMR can help you feel more relaxed and another 2021 study found it can help those in hospital feel less anxiety and get better quality sleep. Plus, a 2024 study found it can reduce stress, anxiety, and depression, which could help you drift off faster. 

If you can’t sleep, exercises like PMR can provide a distraction, so you don't get too anxious about being awake. 

Check out RISE’s guided progressive muscle relaxation session to get started. 

Here’s how to do the technique: 

1. Start by getting comfortable and taking a few deep breaths.
2. Starting with your face, tense one muscle group for a few seconds before releasing it. 
3. Then move on to another muscle group, tensing it for a few seconds before releasing it.
4. Work your way down your body, slowly tensing and releasing your muscles one at a time.

Fall Asleep Faster With RISE

It may be impossible to fall asleep in 10 seconds — and if you are, you’re probably sleep deprived. But it is possible to fall asleep within 10 to 20 minutes, making it easier to get the sleep you need. 

The first step to getting enough sleep is finding out how much of it you need. We all need a different amount, and RISE can work out how much sleep you personally need.

It can vary quite a bit from person to person. For example, among 1.95 million RISE users, we found people needed five hours to 11 hours 30 minutes of sleep. 

To help you drift off, RISE can guide you through 20+ good sleep hygiene habits and relaxation exercises to help you unwind and fall asleep quickly. 

Users say RISE helps them get more energy, which is probably why you want to improve your sleep to begin with: 

“I’ve tried a few other sleep apps, but this one doesn’t just track your sleep, it helps you improve your sleep! And it’s very accurate. After a few days, I felt rested, energized, and refreshed and didn’t need an energy drink to get going.” Read the review. 

Plus, it happens fast, too — 80% of RISE users get more sleep within five days of using the app.