Struggling to fall asleep even when you're exhausted? You're not alone; insomnia affects millions and can drain your energy, mood, and focus. The good news: you can trigger your body’s natural sleep response in as little as 12 minutes with targeted relaxation techniques backed by sleep science.

In this guide, you’ll learn quick, proven methods to calm your mind, reset your nervous system, and drift into restful sleep, without medication or long bedtime routines.

How To Cure Insomnia in 12 Minutes?

You can’t cure insomnia in 12 minutes. But you can consider the following tips that help trigger the natural relaxation response of the body, which can help you fall asleep faster:

1. Morning Light Exposure

Start your day with five minutes of natural sunlight. This exposure helps synchronize your circadian rhythm and tells your body it's time to be awake.
Go outside and soak in the morning sunlight.

2. Limit Blue and White Light at Night

A study suggests that overexposure to blue and white light, commonly emitted by electronic devices such as computers and smartphones, can disrupt sleep. To counter this, you can activate a blue light filter on these devices.
A good idea is to decrease the screen brightness to the lowest level and maximize the blue light filter to help minimize the impact of excessive light exposure on your sleep quality.

3. Read Your Way to Sleep

Sleep is quite important. Therefore, reading can be an effective way to fall asleep, but the key is to read something that is not too engaging.
Opt for something uninteresting to help you drift off into slumber.

4. Light in the Morning, Dark in the Evening

Exposure to sunlight is a key factor that impacts your sleep-wake cycle.
Light exposure plays a crucial role in regulating your circadian rhythm, which is your body's internal clock responsible for controlling your sleep patterns.

5. Listen to an Uninteresting eBook

Choose an eBook or an audiobook on a subject that doesn't interest you.
The monotonous content can make you tired and improve your ability to fall asleep.

6. Use Your Imagination

Engaging your imagination in a repetitive and calming manner can also be helpful. Imagine being in your most peaceful spot, thinking about every little detail, feeling the soft sand under your feet, or watching the waves at the beach.
Creating these calm images in your mind can take you to a make-believe world and help you fall asleep.

7. Do Yoga and Meditation

If you find your mind racing with too many thoughts and worries, doing meditation or yoga can help you let go of these concerns and find a sense of calm.
Meditation and yoga can redirect your attention to calming activities, which can overcome your worries and anxiety.

8. Prayer

If you have faith in a higher power, prayer can be a powerful way to release your worries and fears.
Surrendering control and placing your concerns in the hands of a higher power can offer solace and peace.

9. Cure a Stuffy Nose

Nasal congestion can affect your ability to sleep, as dry air during the winter months can worsen stuffy noses.
Use a nasal irrigation, decongestant nose spray, or Vicks VapoRub to cure your stuffy nose.

10. Perform Exercises

Engaging in exercise, even for a short duration, has a positive effect on your sleep patterns.
Try six sessions of 2-minute high-intensity exercises throughout the day, such as jumping jacks, push-ups, or jumping rope, or take a fast walk or jog for 12 minutes.

11. Practice Breathing Technique

Perform deep breathing exercises that can help quiet your busy mind full of intrusive thoughts or negative thoughts.
Inhale deeply with a count of 5 and then exhale with a count of 5. Repeat it 3 to 4 times.

12. Engage in the Progressive Muscle Relaxation Technique

This involves controlled tension and release of muscles through constant relaxation of the whole body.
Start from the toes, tense each muscle for 5 seconds, and then release. Now, move upward to other body parts, like calves, thighs, abdomen, chest, shoulders, and face.

13. Try Electrolytes

Dehydration can lead to restlessness. Consider taking mineral or electrolyte supplements to help your body relax and combat dehydration.
You can purchase these supplements either in health food stores or online. It's important to be cautious with the dosage to avoid potential health issues.

14. Take Melatonin Supplements

Sublingual melatonin "melt tabs" may become less effective with extended use, but others might find relief with a nightly dose of 1-2 mg or more.
If you have a disrupted sleep schedule due to shift work, melatonin can be beneficial.

15. Drink Herbal Tea

Valerian, Skullcap, Kava, and Chamomile are the best herbal teas for sleep.
They are popular for improving sleep because of their sleep-inducing properties.

16. Limit Caffeine Consumption

Research says caffeine, commonly found in coffee and certain beverages, can disrupt sleep if consumed too late, as the body takes time to metabolize caffeine.
So, reduce caffeine intake, especially after 4 p.m. You can also eliminate it.

17. Review Your Medications

Certain medications can influence your sleep patterns, leading to either insomnia or drowsiness.
Hence, it's important to examine your medications and address any worries with your doctor.

18. Change Your Eating Habits

Eating refined carbs and processed foods can hurt the ability to fall and stay asleep, as they are hard to digest.
So, eat nutritious meals, like whole grains, nonfat dairy, and vegetables, that positively influence your sleep. Also, avoid lying down immediately after eating, as it can slow the digestive process and cause nausea and discomfort.

19. Melatonin Supplements

This supplement is a natural sleep aid that helps regulate the internal clock of the body and manage short-term and chronic insomnia.
Take it 2 hours before sleeping. Begin with the low dose and see how the body reacts to it.

20. Use OTC Sleep Medications

If you occasionally experience sleep disturbances, consider using over-the-counter sleep medications such as Benadryl.
These medications are intended for short-term use to address temporary insomnia. However, if you find yourself relying on sleep aids nightly, it's advisable to consult your doctor.

Specific Strategies for Challenging Nights

In certain cases, you may face unexpected obstacles in your sleeping routine. Some methods can alleviate these sleep challenges in the following manner:

Overcome Sunday Night Insomnia

First, ask yourself, what is making you overthink? Are you overthinking about your future or anything else? To relax:

Spend 15 minutes on the evening of Sunday to prepare for Monday. Just write down your outfit plan or to-do list.
Use lavender essential oils and create a space that feels relaxed and calm.
Restrict your screen time to 1 hour before you plan to sleep. This is because exposure to blue light affects the pineal gland, which is responsible for releasing melatonin, a type of hormone responsible for sleep.

Insomnia While Fasting

Fasting causes unique challenges in sleep. Hunger, if fasting is done till late at night, can worsen sleep.
Try to break the fast with fruits, such as almonds and bananas, as they consist of magnesium and tryptophan, which are crucial for regulating the sleep cycle and giving relaxation.
Keep the pace of your sleeping schedule steady, even if you are fasting. This is because consistency trains the body to relax and de-stress, no matter what the time of the meal is.

Insomnia Remedies Post Workout

Finishing your workout with endorphin-producing exercise or any type of physical exercise can lead to better sleep quality at night. But if it is done just a minute before bedtime, it can contribute to an increase in energy levels. Here are some remedies you can consider:

Plan your workout timing at least 3 to 4 hours before bedtime.
After gym visits late at night, take a warm shower to reduce the core temperature of the body, which indicates the time to take rest.
Drink a lot of water, but do not consume sweetened drinks or any caffeinated beverages before going to sleep.

Also Read: Do Sleeping Pills Help with Sleep Disorders?

When to Contact a Doctor?

If your insomnia persists or worsens, consult your healthcare provider. There may be underlying medical conditions or medication-related issues contributing to sleep problems. It's important to get the right evaluation and treatment to help you get the restful sleep you need. If you experience the following problems, it's advisable to consult an ENT doctor:

Severe sleep disturbances, like waking up gasping for air
Frequent nocturnal bathroom visits
Early morning awakenings with an inability to return to sleep
Breathing difficulties during sleep

An ENT expert will confidently do a sleep study to thoroughly evaluate your sleep patterns, with the utmost certainty of identifying any underlying sleep disorders. Conditions like sleep apnea can significantly disrupt sleep and may require specialized interventions.

What Causes Insomnia?

Understanding the causes of insomnia can help prevent it. Here are the causes:

Problems in the job, like extended work hours, unsatisfactory remuneration, etc.
Problems in a relationship, such as a separation, breakup, or divorce.
Financial difficulties.
Lack of physical activity.
Poor sleep hygiene, like exposure to electronic devices or having caffeinated drinks close to bedtime.
Mental health conditions, such as anxiety, depression, or bipolar disorder.
Chronic physical illnesses, like heart disease, diabetes, or arthritis.
Brain disorders such as Alzheimer's disease, Parkinson's disease, or Epilepsy. Other sleep disorders, like sleep apnea or restless leg syndrome.
Medications such as antidepressants, allergy and cold medications, medicines for asthma, and blood pressure medications.
Smoking, alcohol, or chewing tobacco.

Treatment for Sleep Disorders

Depending on the results of the sleep study, you may receive a diagnosis and treatment recommendations. In some cases, the healthcare providers may recommend the following treatment options to manage sleep disorders:

Continuous positive airway pressure (CPAP) therapy
Inspire therapy
Bilevel positive airway pressure (BiPAP)
Prescription sleep medications, such as Eszopiclone, Temazepam, or Ramelteon

The healthcare providers may help with some lifestyle modifications:

Following a regular sleep-wake cycle
Planning a relaxing bedtime routine
Avoiding alcohol and caffeine before going to bed
Engaging in physical activity regularly, but not very close to sleeping time
Limit screen time before going to bed
Ensure a dark, dim, and comfortable sleep environment

Does Fasting Cause Insomnia?

There are mixed studies. Some studies have shown that long fasting can cause insomnia by interrupting the natural sleep-wake cycle of the body. Also, fasting can lead to fluctuation in blood sugar levels and production of hormones, which can cause insomnia.

On the other hand, some studies have shown that short fasting (that is, up to 24 hours) can increase the release of melatonin, a hormone that promotes sleep. Also, intermittent fasting, where fasting periods are changed by eating timing, may boost sleep quality by reducing weight and managing sleep apnea.

Final Thoughts

So, how to cure insomnia in 12 minutes? Well, it is not possible, but some tips can help trigger the natural relaxation response of the body quickly, which can help manage your poor sleep quality. The tips include morning light exposure, limiting blue and white light, doing yoga or meditation, practicing breathing exercises, performing exercises, taking OTC sleep aids, etc. If you struggle to sleep for over a month, consult a doctor.

Quality sleep is crucial for one's health and overall well-being. Everyone needs to prioritize their rest and not allow insomnia to obstruct their path to a healthier and more vibrant life.

DISCLAIMER: This article is intended for educational and informational purposes only. It doesn't comprise medical advice. Always consult a qualified medical professional before using any methods or techniques for sleep-related issues.

How to Cure Insomnia in 12 Minutes: Proven Techniques for Instant Sleep