7 Hacks to Sleep Faster When You’re Stressed
Ritika | Sep 06, 2025, 16:40 IST
A woman sleeping
( Image credit : Pixabay )
Stress and sleep have never been friends. You’re dead tired, your body is begging for rest, but the brain? Nope. It decides midnight is the best time to replay that awkward meeting, your never-ending to-do list, or just random nonsense. If that sounds like you, don’t worry, you’re not broken. Most of us have been there. The good thing is, there are a few easy tricks that actually calm you down and help you fall asleep faster. No magic potions, no fake internet promises, just simple hacks that work when your mind won’t shut up.
You toss around, check the clock, and calculate how many hours are left before morning. Stress does this, keeps your body on alert, like it’s not allowed to rest yet.
Here’s the thing: you can’t force sleep. But you can nudge your body in the right direction. The goal is to signal safety, calm the nerves, and let the mind slow down. The following hacks aren’t complicated. They’re practical and doable, even on the worst days.
1. Breathing to Calm Your Body
Lie down. Close your eyes if you can. Put one hand on your belly, not your chest.
Just drag the exhale out longer than the inhale. That’s the part that makes your body think, “Okay, we’re safe, shut it down.”
Do it a few rounds. At some point, your shoulders drop without you trying, and your head feels a little heavier on the pillow. That’s the body flipping out of panic mode. That’s when sleep sneaks in.
The best way to naturally make your body relax and get ready to sleep is by following a regular routine. Try going to bed same time every day, even on weekends. After some time, naturally your body will start feeling sleepy around that time and your mind will start getting relaxed on it's own. This helps in creating a regular sleep pattern and improving the overall sleep cycle.
Another tip is to avoid caffeine, entirely if possible. That is because it can impact your sleep and make it difficult for you to get rest. Also, if you sleep or take a nap during the day, try cutting it down and doing regular exercises, this will make your body tired enough by the time it's night and then you'll be able to fall asleep faster.
3. Write It All Down
A busy brain is the enemy of sleep. One simple hack is to empty your mind and pour your thoughts down on paper. Keep a notebook beside your bed. Whenever the thoughts start getting overwhelming or too much, just write everything down that's eating your headspace. This helps in relaxing your mind.
There’s research showing people who did this fell asleep faster. But even without science, it just feels like unloading. Once it’s on paper, the brain doesn’t feel the need to keep it running in circles.
4. Finding the right temperature
Sleep and body temperature are linked. Normally, the body cools itself before rest. Stress messes that rhythm up.
Keep the room a bit cool if possible. If not, use a fan or open a window.
Weird trick: take a warm shower an hour before bed. When you step out, your body cools quickly, and that drop tells it, “Time to sleep.”
5. No-Phone Zone at Night
Your body can’t tell the difference between sunlight and phone light. If you’re scrolling late, your brain thinks it’s still daytime. That’s why sleep feels impossible. Try shutting screens off 30–60 minutes before bed. Use a lamp with warm light, read a book, or just sit quietly. It’s not easy if you’re used to late-night scrolling, but even a few days of this routine makes falling asleep less of a fight.
Try charging your phone across the room or setting “Do Not Disturb” after a certain time. If your phone isn’t in your hand, you’re less likely to get stuck into scrolling.
6. The Military Sleep Method
This one comes from soldiers who had to sleep in war zones. It sounds strange but works with practice.
7. Smells and Sounds That Calm You
You can also use your sense of smell and hearing for relaxation. This is another great hack that is used by many. Some fragrances, like those of lavender or chamomile, are popular and help in calming the nervous system. You can either use a drop of either on your pillow or place a diffuser beside your bed.
Here’s another trick: pair it with a soothing, soft sound that helps you feel at ease and calms your body. It could be rainfall, white noise, or any soft and slow background music. These are known to block out the stressful thoughts and make your brain feel at ease and help it slow down.
Here’s the truth, when you’re stressed, the worst thing you can do is force yourself to sleep. Sleep doesn’t come that way. It comes when your body feels safe and calm. That’s why these hacks, breathing, cooling down, writing things out, cutting the phone, work. They’re small signals to your brain that it can finally let go.
Not every hack will work for everyone, but try a few, mix and match.
Explore the latest trends and tips in Health & Fitness, Spiritual, Travel, Life Hacks, Trending, Fashion & Beauty, and Relationships at Times Life!
Here’s the thing: you can’t force sleep. But you can nudge your body in the right direction. The goal is to signal safety, calm the nerves, and let the mind slow down. The following hacks aren’t complicated. They’re practical and doable, even on the worst days.
1. Breathing to Calm Your Body
Sleeping woman
( Image credit : Pixabay )
Lie down. Close your eyes if you can. Put one hand on your belly, not your chest.
Just drag the exhale out longer than the inhale. That’s the part that makes your body think, “Okay, we’re safe, shut it down.”
Do it a few rounds. At some point, your shoulders drop without you trying, and your head feels a little heavier on the pillow. That’s the body flipping out of panic mode. That’s when sleep sneaks in.
2. Go to Bed Same Time Everyday
Sleeping peacefully
( Image credit : Pexels )
The best way to naturally make your body relax and get ready to sleep is by following a regular routine. Try going to bed same time every day, even on weekends. After some time, naturally your body will start feeling sleepy around that time and your mind will start getting relaxed on it's own. This helps in creating a regular sleep pattern and improving the overall sleep cycle.
Another tip is to avoid caffeine, entirely if possible. That is because it can impact your sleep and make it difficult for you to get rest. Also, if you sleep or take a nap during the day, try cutting it down and doing regular exercises, this will make your body tired enough by the time it's night and then you'll be able to fall asleep faster.
3. Write It All Down
Journaling in bed
( Image credit : Pexels )
A busy brain is the enemy of sleep. One simple hack is to empty your mind and pour your thoughts down on paper. Keep a notebook beside your bed. Whenever the thoughts start getting overwhelming or too much, just write everything down that's eating your headspace. This helps in relaxing your mind.
There’s research showing people who did this fell asleep faster. But even without science, it just feels like unloading. Once it’s on paper, the brain doesn’t feel the need to keep it running in circles.
4. Finding the right temperature
A woman taking a bath
( Image credit : Pexels )
Sleep and body temperature are linked. Normally, the body cools itself before rest. Stress messes that rhythm up.
Keep the room a bit cool if possible. If not, use a fan or open a window.
Weird trick: take a warm shower an hour before bed. When you step out, your body cools quickly, and that drop tells it, “Time to sleep.”
5. No-Phone Zone at Night
Woman using phone in bed
( Image credit : Pexels )
Your body can’t tell the difference between sunlight and phone light. If you’re scrolling late, your brain thinks it’s still daytime. That’s why sleep feels impossible. Try shutting screens off 30–60 minutes before bed. Use a lamp with warm light, read a book, or just sit quietly. It’s not easy if you’re used to late-night scrolling, but even a few days of this routine makes falling asleep less of a fight.
Try charging your phone across the room or setting “Do Not Disturb” after a certain time. If your phone isn’t in your hand, you’re less likely to get stuck into scrolling.
6. The Military Sleep Method
A Woman sleeping peacefully
( Image credit : Pexels )
This one comes from soldiers who had to sleep in war zones. It sounds strange but works with practice.
- Relax your face completely.
- Drop your shoulders and arms.
- Breathe out, let your chest sink.
- Work down through your legs.
- Picture something calming, like floating on a lake.
7. Smells and Sounds That Calm You
Sleeping with music
( Image credit : Pexels )
You can also use your sense of smell and hearing for relaxation. This is another great hack that is used by many. Some fragrances, like those of lavender or chamomile, are popular and help in calming the nervous system. You can either use a drop of either on your pillow or place a diffuser beside your bed.
Here’s another trick: pair it with a soothing, soft sound that helps you feel at ease and calms your body. It could be rainfall, white noise, or any soft and slow background music. These are known to block out the stressful thoughts and make your brain feel at ease and help it slow down.
Stop Forcing, Start Allowing
Not every hack will work for everyone, but try a few, mix and match.
Explore the latest trends and tips in Health & Fitness, Spiritual, Travel, Life Hacks, Trending, Fashion & Beauty, and Relationships at Times Life!