How can I fall asleep fast at night?

If you have had a moderately active day, received some natural daylight, eaten a light, early dinner, and reduced screen exposure an hour before bed, your body should naturally fall asleep within twenty minutes of lying down.

The mind, when left unchecked, becomes a control freak—it resists surrendering to sleep because it perceives it as a loss of control. But when you cultivate awareness and allow mental noise to subside, the body naturally shifts into deep, restorative sleep without resistance.

• Shift from thinking to awareness. Instead of compulsively analysing the day or planning the future, bring attention to your breath, body, and the stillness of the present moment.

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Why Do People Struggle to Fall Asleep?

Because the mind remains overactive, unable to let go. It clings to thoughts, worries, and unresolved mental noise, preventing the body from fully relaxing. The more you try to force sleep, the more elusive it becomes.

My transformation began when I embarked on a journey into awareness. Through deepening my understanding of the mind, I realised that the primary reason for my insomnia was not my body—it was my overactive mind.

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The simple yet powerful way to overcome this struggle is to practice present-moment awareness, not just at night but throughout the day. Sleep is not something we achieve by force—it is something that happens when we allow the mind to settle naturally.

• Observe your thoughts without engaging with them. Let them pass like clouds in the sky, without getting entangled in them.

Falling asleep effortlessly is not a distant dream. It is a natural state—one that is accessible to anyone who learns to quiet the mind and rest in stillness.

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The Solution: Present Moment Awareness - Throughout the day.

If you struggle with sleepless nights, the key is not in trying harder but in letting go mor

A Shift in Awareness: The Key to Effortless Sleep

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But for many, this does not happen. Why?

For several decades—until about seven years ago—I struggled terribly with sleep. Every night, I would lie awake for hours, tossing and turning, exhausted but unable to drift off. It felt like mental agony—an unrelenting restlessness that kept me trapped in wakefulness. Even when I did fall asleep, it was brief and unrefreshing, leaving me drained and lethargic throughout the day.

• Let go of control. Recognise that sleep is a natural process—you do not need to “do” anything for it to happen.

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Despite the persistent struggle, I was fundamentally against the idea of using medications or alcohol to induce sleep. Instead, I simply endured these sleepless nights for years, hoping for a natural solution that never seemed to come.

Then, around eight years ago, everything changed.

Effortless Sleep is Possible

Ive been pretending to be okay and acting as normal as possible, but Im actually completely heartbroken after a recent breakup. Its painful and really affecting me, to the point where I cant concentrate at work, Ive lost my appetite, I cant sleep, and It feels as if my whole world has been turned upside down. I loved him so much. He said so many cruel things to me and it made me realize he must not have loved me the way I loved him, or he wouldnt have said such horrible things. How do I handle the heartbreak and why cant I accept that he didnt love me and just forget about him?

Today, I barely spend five minutes awake in bed before I fall into a blissful, restful sleep. Each morning, I wake up feeling refreshed, energised, and with a spring in my step. This profound and unexpected shift led me to mentor others on sleep, write a book on the subject, and share my insights through countless articles and posts.