How do I fall asleep faster?

What Gurudev says

You know the feeling: you're lying in bed, desperate to fall asleep — and that's exactly what's keeping you awake? Gurudev names a simple reason for that: sleep can't be forced.

Also yoga and pranayama will help. You should do pranayama at night, just before going to bed. That will help you sleep.

From the official Art of Living website — "Trust in the goodness of people around" (Mar 30 2012)

But for Gurudev, the real art lies elsewhere: not in doing, but in dropping the effort.

When you want to work, you put in all your effort and then the work is done – but, when you want to sleep, can you put in effort and get sleep? There are certain things you can do through effort and certain things that you do effortlessly, e.g. sleep – the less effort you put, the better sleep you get. Otherwise, your effort itself becomes an obstacle to sleeping!

From Gurudev's wisdom archive — "Life is a Combination of Effort and Effortlessness" (2017-02-03)

One reason effort creeps in is often the phone next to the bed. Gurudev makes it clear: it's about consciously switching gears.

Technology is no impediments at all. It is we who make it an impediment. The purpose of technology is to give us comfort, at the same time, our sleep, or our meditation, or other activities also give us comfort; in fact it gives us absolute comfort. So when a higher comfort is available, you have to leave the lower comfort and rest for some time. So, for few minutes, I would recommend you to use that switch-off button so that you can have sound sleep.

From the official Art of Living website — "Time For Peace" (Apr 24 2015)

Evening pranayama, letting go of effort, and consciously reaching for the off switch — for Gurudev, these all belong together: sleep doesn't come when you chase it, but when you give it room. If sleep problems persist over a longer time, it's worth also having that checked by a doctor.

What you can do

1. Practice pranayama shortly before going to sleep. A calm breathing practice in the evening can help you fall asleep more easily.
2. Let go of the effort to force yourself to sleep. The less you strain, the more likely sleep is to arrive on its own.
3. Consciously put the phone away. Use the off switch instead of looking at the screen right up until you fall asleep.
4. Give priority to the deeper comfort of rest. Sleep and relaxation give you a comfort, Gurudev says, that no screen can replace.

Frequently asked questions

How can I sleep better? Gurudev explains that desire, mental restlessness, or unresolved tension that you carry to bed with you prevent deep sleep — only once you drop everything before falling asleep does real rest set in. Like love and meditation, sleep happens effortlessly for him: the harder you try to fall asleep, the more that very effort becomes the obstacle.

Why can't I switch off at night? Gurudev describes a mind that has learned only one thing its whole life: to be active. When the body eventually can't keep up anymore, the mind still wants to keep doing — he names exactly this mismatch as a direct root of insomnia. Many people, he says, have never allowed themselves to be completely empty and still, even for a moment — that's why it's so hard to truly drop everything and rest in peace.

How do I stay focused despite constant distraction from my phone? Gurudev makes it clear: there's no permanent solution against distraction. Look at what's distracting you — the mind automatically wanders wherever there's a craving. Simply noticing that you're distracted already pulls you out of it a little, Gurudev says; pranayama, yoga and movement help too. He shows with an example how fast a calm mind can be hijacked: the moment money comes into play, the mind immediately starts planning and calculating — and the inner stillness is gone in that same instant.

Which breathing exercise helps with falling asleep? Alongside the evening pranayama practice before bed, Gurudev names a very simple exercise: breathe in deeply, hold briefly, then breathe out very slowly through the mouth. This simple sequence can calm the mind and help you settle more easily.

Related questions

• Why can't I switch off at night?
• How can I sleep better?
• What helps against racing thoughts before falling asleep?
• What can I do when worries keep me awake at night?
• Does meditation before sleep really help?
• Sleep — overview

Sources

The quotes on this page come from:

• Official Art of Living website — "Trust in the goodness of people around" (Mar 30 2012)
• Gurudev's wisdom archive — "Life is a Combination of Effort and Effortlessness" (2017-02-03)
• Official Art of Living website — "Time For Peace" (Apr 24 2015)