What sleep scientists recommend doing to fall asleep more easily

image via New Scientist

June 26, 2025, 7:00 AM

• •Cognitive shuffling, a technique using word association, can help quiet a restless mind before sleep.
• •Cognitive Behavioral Therapy for Insomnia (CBTI) is a recommended treatment, involving controlling thoughts and using techniques like sleep-restriction therapy.
• •Creating a sleep-friendly environment, avoiding screens, and practicing gratitude are also suggested for better sleep.
• •Prioritizing sleep and seeking professional help for insomnia are crucial due to the health risks associated with chronic sleep deprivation.

The article explores various methods to improve sleep quality, moving beyond just avoiding screens before bed. Cognitive shuffling, a technique involving word association, is introduced as a way to quiet the mind. Additionally, the article highlights cognitive behavioral therapy for insomnia (CBTI) and its components, such as sleep-restriction therapy, as effective treatments. Furthermore, the importance of creating a sleep-conducive environment and prioritizing sleep is emphasized, along with a reminder to seek professional help for persistent sleep issues due to the associated health risks.

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