How do I fall asleep fast?
This is how I fall asleep within minutes
But, first...
The key to falling asleep fast and sleeping better isn’t a single hack or magic pill. It’s a system that starts when you wake up. I spent over 10 years experimenting and building an all natural routine that lets me fall asleep within minutes every night consistently. It changed my life and I believe it can do the same for you if you commit to following the system for a week. These four parts break down the system I follow and how you can start building your own.
Part 1.
Pre-sleep boundaries
What you avoid before bed matters as much as what you do. These simple cutoffs help your body wind down naturally.
No screens at least 1 hour before bed
No eating or drinking 2 hours before bed
No caffeine after noon
2L of water every day
Part 2.
Consistency & environment
A steady routine and the right room setup tell your body it’s time for rest before you even hit the pillow.
A bedtime scent - I choose hinoki
Same bedtime every night
Temperature set to 68°F
Full blackout shades
Plants in the room
Warm ambient lighting from a lamp
A consistent fitness routine
Part 3.
Bedroom associations
Your brain links habits to places. Training it to see your bedroom as a sleep-only zone makes falling asleep easier.
No TV, reading, eating or working in bed
Keep your room clean and don't let clutter pile up
Don’t lounge in bed in the morning: wake, breathe with Pause, make bed, drink a smoothie, then gym
Part 4.
Winding down
Gentle movement, calm breathing and grounding scents prepare both body and mind to shift into deep rest.
15 minutes of stretching within an hour of bed
30 minutes before bed: breathe with hinoki oil (4-4-4-4 method or 4-7-8). This had the biggest impact for me.
Write down what was good about the day and what you’re looking forward to tomorrow
Don't underestimate the power of scent
Hinoki is the overlooked key to deeper sleep
One of the most powerful and overlooked tools in this system is scent. Unlike any other sense, smell connects directly to the brain regions that regulate mood, memory and the nervous system. That’s why certain scents like Japanese hinoki are so effective at lowering stress, supporting calm and signaling the body that it’s safe to rest. When you combine smelling hinoki with either the 4-4-4-4 or 4-7-8 breathing methods, you'll feel an even bigger effect. Need help with learning the breathing exercises? Grab your headphones and use our free calming app.
Keep this in mind all day
Maintaining your nervous system is like staying hydrated
You sip water throughout the day to stay hydrated. Or, at least you're supposed to. Your nervous system works the same way. Regulating it in small, steady moments keeps stress from building and makes it easier to rest when night comes. That’s why we use Pause every couple of hours with five minutes of 4-4-4-4 breathwork. It’s a simple way to keep the system calm and steady, just like staying hydrated.
Questions? Send me an email.
The system I use works for me and has helped many of my friends, family and customers. Try it out, commit to at least a week and see how you feel. With any system, it's important to keep a journal of your progress so you remember what works and what doesn't. If you have any questions, I'd be happy to help.