In a struggle shared by countless people, falling asleep can often feel like an elusive goal. But according to the Indian Express, three evidence‑backed strategies promise to help you fall asleep nearly instantly.

Cognitive shuffling
Developed by cognitive scientist Luc Beaudin, this technique involves thinking of a random word, then mentally listing words that start with each letter and visualizing them. For example, mentally exploring “open” by listing “orange,” “owl,” “pearl,” “pencil,” and so on. A 2016 Simon Fraser University study with 154 students reporting pre‑sleep arousal showed this method helped them fall asleep faster.

Cognitive Behavioural Therapy for Insomnia (CBT‑I) elements
Even brief CBT‑I practices, like mentally dismissing intrusive thoughts and engaging in simple meditation, can reduce mental alertness that hampers sleep. “Sleep‑restriction therapy,” another CBT‑I technique, aligns time in bed with actual sleep duration, improving sleep efficiency.

Sleep‑friendly sanctuary
Your bedroom environment plays a critical role. A cool, dark, quiet setting encourages melatonin production. Avoiding screens 30–60 minutes before bed is also crucial to prevent blue light from suppressing this sleep hormone.