Sleep, a necessity for vital health functions, is now elusive for many. It is well known that spending a good night’s sleep is crucial for a long day. However, to date, inadequate sleep and related health problems have become universal concerns. Although many have difficulty falling asleep, it may not be as difficult as it seems.
A recent report in New scientist gathered three scientific methods, such as cognitive mixture, cognitive behavioral therapy for insomnia and sleep sanctuaries. These natural methods supported by science can help anyone who is almost instantly falling asleep.
Cognitive mixture
One of the most common reasons why we have trouble falling asleep is bustle or having disturbing thoughts before bedtime. Cognitive mixture is a technique that can help counter this. Developed by the cognitive scientist Luc Beaudin, who is currently a auxiliary professor at Simon Fraser University, it is a question of choosing a random word that comes to mind and trying to think of more words that start with letters as part of the initial word. It is advisable to think of words simultaneously and even imagine them in their heads.
For example, if you choose the word “open”, you have to think of the words starting with the letter O and visualizing them in your head at the same time. After o, think of the words starting with P, etc.
The technique has proven its effectiveness. A 2016 study from the University of Simon Fraser tested up to 154 students who reported a “pre-sum” excitation “or increased vigilance before falling asleep. These students were invited to try the cognitive mixing method, and the results showed that students fell asleep faster.
Cognitivo-behavioral therapy for insomnia (CBT-I)
Although they are initially developed for patients with insomnia, aspects of the CBT-I can also be used by everyone to fall asleep more quickly. Basically, CBT-I teaches people to suppress their intrusive thoughts in order to prevent mental vigilance and an increase in adrenaline levels, as they can prevent sleep. CBT-I also teaches soothing techniques, such as meditation, to avoid nervousness before sleeping.
The full CBT-I course can take up to eight weeks. However, certain elements of therapy, if necessary, can help people fall asleep earlier. A similar effect is observed with meditation. According to a 2021 study published in general hospital psychiatry, participants who used meditation applications showed an improvement in their symptoms of depression and anxiety that they presented earlier.
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Another aspect of CBT-I that can be effective. As counter-intuitive as it may seem, it has proven its effectiveness. The theory is centered on the attempt to try to get the number of hours spent in bed as close to sleeping hours as possible.
Creation of the sanctuary
Although it may seem complicated, it essentially involves making your room a “place adapted to sleep”. This, at its base, can involve a cool, dark and calm environment. This can encourage the secretion of melatonin of the pineal glands of the brain, a hormone that encourages sleep.
Another popular advice is to avoid screens shortly before sleeping. The explanation for this is that the blue light of smartphones or other devices removes the production of melatonin. A May 2025 study published in the Frontiers in Psychiatry Journal revealed that those who use bed screens had 24% of the reports of symptoms of insomnia, compared to those who use screens. According to this study, the use of the screen must stop 30 to 60 minutes before falling asleep.
It should be noted that a continuous lack of sleep can trigger a range of health risks such as hypertension, diabetes, obesity, depression, heart attack and cerebral vascular accidents. It is crucial to sleep deeply and for the right duration. In addition, in the event of insomnia, it is crucial to go to a specialist and start a treatment program as soon as possible.
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(This article was organized by Purv Ashar, which is an intern with The Indian Express))