How to Fall Asleep in Less Than 30 Seconds

by Steve Pavlina

Does it take you a while to fall asleep at night? Do you find your mind dwelling on various thoughts before you’re able to finally drift off and relax into sleep? Do you find that you just aren’t sleepy enough when it’s time for bed?


Realize that if it takes you 15 minutes on average to fall asleep each night, that’s more than 91 hours per year that you’re wasting. This is the equivalent of spending more than two 40-hour workweeks just lying in bed waiting to fall asleep.


And if you have insomniac tendencies and take more than an hour to fall asleep each night, you’re spending more than nine 40-hour weeks on that pointless activity — every year. That’s a tremendous amount of wasted time.


If you’d like to change this situation, keep reading. I’ll explain the details and share a process for training your brain to fall asleep almost instantly when you’re ready to go to bed.

Genres: Health

ebook

First published October 3, 2015

About the author

Self-help author, motivational speaker and entrepreneur. He is the author of the web site and blog dedicated to personal development, StevePavlina.com and the book Personal Development for Smart People. He writes on a broad range of topics, and his lifestyle experiments (e.g. polyphasic sleep) have generated some mainstream media interest.

Reviews

[Houssem Mallem · Rating 3 out of 5]

Not bad, it was a short read book about some techniques that you can use to optimize your sleep.

[Laura Prime · Rating 1 out of 5]

Things I already knew and

I didn't

[Paul Bard · Rating 3 out of 5]

Five blog entries.

Sleepiness Test: can I read a page without drifting off?

Go to bed only when sleepy and wake at the same time seven days a week, getting up right away.

Get a feel for how when your body wants to sleep.

Try to give at least five hours of sleep to yourself minimum.

Do it for 30 days the same waking time to lock it in with an alarm.

Very practical!

Re-read 2025: time a 20 second nap when you feel drowsy to train sleep. Get up immediately, wait an hour, repeat. Always wake with the alarm at the fixed time seven days a week. Sleep when you must sleep the whole time. Brian learns to sleep efficiently.

Compared to the military 4-4-4-4 method, and Win Wenger’s silky smooth breathing, this method is mechanical and rational and requires no willpower best of all.

[Lin Watchorn]

Give up caffeine and try to sleep sooner

Seems a bit much to juggle at once. It seems that the author is very young. Many people cannot just " give up the coffee/caffeine" habit. Imagine if we all listened to this book.. We would have some real scary people out there.
Overall, it was a rehash of sleep material, take naps, force yourself to get up etc. the bonus chapter encourages you to go from coffee to tea, but as a soda drinker trying to become a coffee drinker. It's not as easy as the author thinks. I feel like they should of considered other people's habits a little more as they wrote the book.

[Dave Flodine · Rating 4 out of 5]

I've read a few books on how to get to sleep as I still have problems with insomnia when going to bed. That, and turning off my alarm when it rings and going back to sleep.

Even though this book is more of a collection of Steve's blog posts, there's a lot of good info here, and the way it's structured in the book is excellent. I've started weening myself off caffeine and been napping to put these steps into practise.

Recommended if you have sleep problems.

[Laurene Allibert · Rating 3 out of 5]

This book is read in a short time, I think there are good ideas to cut off bad habits which disturbed sleep. But I think people already knew those ideas, therefore I put 3 stars, because it can be helpful to some kind of people.

[Anita Hargreaves · Rating 5 out of 5]

Works

Try the sleeping hypnosis app for free too, started it Sunday by Monday asleep at 10pm and woke up during the night for bathroom breaks and fell straight to sleep also try free app white noise is good and fire crackling

[Chris · Rating 4 out of 5]

I like the strategy for getting up early every day.

[Bruce Jenkins]

Interesting

This is a good quick read that allows you to train you mind and habits of sleeping into a tool that works for you and not against you.