Copyright tomsguide
Skip to main content Tom's Guide Newsletters View Profile Search Tom's Guide You May Like I tested over 9 methods to fall asleep quickly at night — these are the 3 that work every time for me My 2-minute hack to fall asleep fast every night — it's easier than the Military Sleep Method Is acupressure the secret to getting better sleep naturally? Here's why, plus how to try it Phone Insights Phone Best Picks Phone Deals Phone Face-Offs Phone How-Tos Phone Reviews Network Carriers Android Phones Google Phones Motorola Phones OnePlus Phones Samsung Phones Nothing Phone TV Best Picks TV Face-Offs Audio Insights Audio Best Picks Audio Deals Audio Face-Offs Audio How-Tos Audio Reviews Over-Ear Headphones Bluetooth Speakers Smart Speakers TV & Audio Brands Entertainment Streaming Devices Prime Video Paramount Plus PlayStation Handheld Gaming Gaming Peripherals Connections Computing Insights Computing Best Picks Computing Deals Computing Face-Offs Computing How-Tos Computing News Computing Reviews VPN Best Picks VPN Face-Offs VPN How-Tos VPN Reviews Operating Systems Identity Theft Protection Parental Controls Malware & Adware Virtual Reality Augmented Reality Smart Glasses Chromebooks Gaming Laptops Apple Desktops Gaming Desktops Android Tablets Computing Brands AI Insights AI Best Picks AI Face-Offs Google Gemini Apple Intelligence Mattress Best Picks Mattress Deals Mattress Face-Offs Mattress How-Tos Mattress News Mattress Reviews Mattress Care Mattress Toppers Pillows & Bedding Smartwatches Fitness Trackers Smart Rings Apple Watch Home Insights Home Best Picks Home Face-Offs Home How-Tos Home Reviews Home Topics Home Appliances Home Office Home Security Home Brands Popular Brands View Phones Phone Insights Phone Best Picks Phone Deals Phone Face-Offs Phone How-Tos Phone Reviews Network Carriers View Network Carriers Android Phones View Android Phones Google Phones Motorola Phones OnePlus Phones Samsung Phones Nothing Phone TV Best Picks TV Face-Offs Audio Insights View Audio Insights Audio Best Picks Audio Deals Audio Face-Offs Audio How-Tos Audio Reviews Headphones View Headphones Over-Ear Headphones View Speakers Bluetooth Speakers Smart Speakers TV & Audio Brands Entertainment View Entertainment View Streaming Streaming Devices Prime Video Paramount Plus View Gaming PlayStation Handheld Gaming Gaming Peripherals Word Games Connections View Computing Computing Insights Computing Best Picks Computing Deals Computing Face-Offs Computing How-Tos Computing News Computing Reviews VPN Best Picks VPN Face-Offs VPN How-Tos VPN Reviews View Hardware View Software Operating Systems View Security Identity Theft Protection Parental Controls Malware & Adware View VR & AR Virtual Reality Augmented Reality Smart Glasses View Laptops Chromebooks Gaming Laptops View Desktops Apple Desktops Gaming Desktops View Tablets Android Tablets Computing Brands AI Insights AI Best Picks AI Face-Offs AI Engines Google Gemini Apple Intelligence View Wellness Mattresses View Mattresses Mattress Best Picks Mattress Deals Mattress Face-Offs Mattress How-Tos Mattress News Mattress Reviews Mattress Care Mattress Toppers Pillows & Bedding View Fitness Smartwatches Fitness Trackers Smart Rings Apple Watch Home Insights Home Best Picks Home Face-Offs Home How-Tos Home Reviews Home Topics Home Appliances Home Office Home Security View Outdoors Home Brands Popular Brands iPhone Air Review iPhone 17 Pro Max Review iPhone 17 Review Meta Ray-Ban Display Best laptops Best Mattress Don't miss these I tested over 9 methods to fall asleep quickly at night — these are the 3 that work every time for me My 2-minute hack to fall asleep fast every night — it's easier than the Military Sleep Method Is acupressure the secret to getting better sleep naturally? Here's why, plus how to try it I tried ASMR to fall asleep quickly but experienced misophonia — this is what I'll be doing instead My 20 best tips to fall asleep quickly Vagus nerve stimulators are the latest trending sleep gadget — I put a $900 one to the test Practise this type of yoga twice a week for better sleep, says new study I did yoga for 15 minutes every night before bed for a month — here's how it transformed my sleep Yoga instructor says this 5-minute bedtime routine will ‘soothe the nervous system and ease physical tension’ — and you don't need any equipment A yoga teacher recommends this 10-minute 'deep sleep' yoga routine for a restful night's sleep, and it's a game-changer I've finally figured out how to sleep through the night thanks to these 5 things Too wired for bed? Here's how a simple habit switch saved my sleep No, not mouth tape — experts share 5 safe ways to stop mouth breathing at night Sleep Problems Sleep paralysis has plagued my sleep for decades — I asked experts if there's a cure Ignore this TikTok trend doing the rounds again — these 3 hacks will actually help you fall asleep quickly Forget finger breathing — here’s what actually works when you’re too stressed to sleep Ruth Jones 27 September 2025 Experts claim finger breathing can help you fall asleep fast but I won't be using it When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Future) Can't sleep? Your mattress can help (Image credit: Future) The best mattresses for your sleep needs provide comfort every night, no matter what's on your mind. Finger breathing, also known as five finger breathing, is a simple relaxation technique for sleep that comes backed by experts — and all you need are two hands. Dr. James Parker of the Everett Clinic describes finger breathing as a "technique to calm yourself if you're feeling particularly anxious or frightened or upset," So how do you do it and does finger breathing really help reduce nighttime anxiety? You may like I tested over 9 methods to fall asleep quickly at night — these are the 3 that work every time for me My 2-minute hack to fall asleep fast every night — it's easier than the Military Sleep Method Is acupressure the secret to getting better sleep naturally? Here's why, plus how to try it It's almost as simple as 'breathe in, breathe out' so I put this technique to the test... but my itchy palms might be trying something else to calm down. What is 'finger breathing'? Five finger breathing is a simple technique that only requires two hands and a comfortable place to rest. "[Finger breathing] is something that everyone can apply, from kids to teens to adults," explains Dr. Parker. To begin, get yourself comfortable either sitting or lying down. Sign up to get the BEST of Tom's Guide direct to your inbox. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. Next, designate one hand as the 'base' and one as the 'trace.' Hold your 'base' hand in front of you and place the index finger of your 'trace' hand at the base of your thumb. Slowly trace your finger up the outside of your thumb while breathing in through your nose. You may like I tested over 9 methods to fall asleep quickly at night — these are the 3 that work every time for me My 2-minute hack to fall asleep fast every night — it's easier than the Military Sleep Method Is acupressure the secret to getting better sleep naturally? Here's why, plus how to try it Next, trace your finger down the inside of your thumb, breathing out through the mouth. Repeat this technique for the rest of your fingers, keeping the movement slow and deliberate and your breathing even. Once you've reached the outer base of your pinky finger, if you're still feeling wound up, reverse direction and go again. @clevelandclinic Five-finger breathing is a simple but powerful breathing technique that induces deep relaxation — and you can do just about anywhere! 🖐️ Unlike other types of breathwork, five-finger breathing is a multisensory experience where you concentrate on more than just your breath. You also focus on the movement and sensation of one hand touching another, slowly and with intentionality. This helps your brain enter a state of deep relaxation, which causes it to release endorphins.♬ Ambient-style emotional piano - MoppySound My experience with finger breathing We've tried a lot of strange sleep techniques on the Tom's Guide team, from mouth taping to the drunken monkey method, but even my team found finger breathing a funny prospect. However, I was intrigued and when I inevitably found my thoughts racing one night before bed, I decided to give finger breathing a go. It's certainly an easy method and for those who have no experience with breathing techniques for sleep, it's a good starting point. The tracing movement did force me to regulate my breathing and I like the combination of body and mind. Image 1 of 5 Starting the finger breathing technique(Image credit: Future) (Image credit: Future) At this point it was starting to tickle(Image credit: Future) Gentle and soothing but my mind was starting to wander(Image credit: Future) Time to go again?(Image credit: Future) But I could have used a little more engagement — my hand quickly switched to autopilot, freeing up brain space for worrying. Also, while the gentle movement was soothing, I'm pretty ticklish. Having finished lightly brushing all five fingers I had to spend some time scrunching my hand just to banish the sensation. 5 tips to help you sleep when your stressed Although finger breathing wasn't for me, it's such an easy technique it's worth an attempt. But if stress is a regular sleep saboteur, try these methods as well... 1. Military Sleep Technique The Military Sleep Method is a popular technique supposedly developed by the US Military to help people sleep better in high-stress combat zones. "It works by guiding you through full-body relaxation and mental quieting," explained Dr. Leah Kaylor when speaking about the effectiveness of the Military Sleep Method. The technique is easy to follow and engages both the body and the mind. It begins with relaxing your jaw and facial muscles, followed by relaxing your arms, then your chest and finally your legs and feet. (Image credit: Future) Next, imagine a warm sensation spreading from your head down to your feet. Clear your mind of thoughts then picture yourself either lying on a hammock in a dark room or on a canoe on a calm lake. If your mind starts to wander, repeat the words 'don't think' until you return to your visualization. "The catch is this takes weeks if not months of consistent nightly practice to master," warned Dr. Kaylor. But our Sleep Editor and Certified Sleep Coach Claire Davies can attest that when you use it right, the Military Method works. 2. Constructive Worry Method The Constructive Worry Method was developed by Dr. Coleen Carney, the director of the Sleep and Depression Laboratory at Ryerson University, as a method for sleeping better when stressed. With this method you don't quite confront your stress head-on but you do set aside time before bed to work through your fears. (Image credit: Marcos Paulo Prado on Unsplash) Dr. Michael Gradisar, clinical psychologist Head of Sleep Science at Sleep Cycle, recommend setting aside 15 minutes at least two hours before bed to write down your worries. Next, write a possible solution to be undertaken the next day. If your anxieties return at night, you can remind yourself that you're already on top of it. 3. Progressive muscle relaxation Like finger breathing, progressive muscle relaxation engages your body and breath to create a sense of calm. However, progressive muscle relaxation involves the entire body, as you tense and relax various muscle groups while breathing slowly in and out. As you work through each muscle, keep your mind focused on how your body is feeling. If your thoughts start to drift to your anxieties, redirect them back to your body. 4. Create a relaxing sleep environment Stressful thoughts can often feel out of your control but your sleep environment is largely in your hands — so let's make it work for you. First, clear up any clutter, as a messy bedroom can increase stress. It doesn't have to be overwhelming. Start with the areas you can see from your bed and clear a few items every day. Second, block light pollution which can impact your circadian rhythms. An eye mask is an easy hack while blackout blinds offer a long-term solution. (Image credit: Future) Third, block or mask noise. Ear plugs for sleep are useful if you share with a snorer while white noise can hide disruptive background sounds such as cars. Finally, think about your bed. The best mattress toppers are an affordable way to enhance the comfort of your mattress on a budget, while the best pillows can reduce neck pain and headaches. While enhancing your environment might not remove stress, it provides a relaxing foundation for good sleep. 5. Develop a consistent wind-down routine A nighttime routine signals to your brain that it's time to go to sleep, helping you switch off quicker when you do climb into bed. Wind down routines are also relaxing. If you find yourself feeling stressed about work, it's a chance to put distance between yourself and your anxieties. There's no 'perfect' nighttime routine, it's something you should develop based on your own needs and preferences, but some starting points include an evening shower, mindful meditation and a quick read in bed. Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds. Make sure to click the Follow button! Social Links Navigation Senior Sleep staff Writer Ruth is a staff writer at Tom’s Guide, covering all things mattress and sleep. She has a deep interest in the link between sleep and health, and has tried enough mattresses to know the right bed really can make a difference to your wellbeing. At Tom’s Guide she writes to help people sleep better, from how-tos to the latest deals to mattress reviews, and has interviewed an array of specialists who share her passion. Before joining the team at Tom’s Guide, Ruth worked as a sleep and mattress writer for our sister website, TechRadar. You must confirm your public display name before commenting Please logout and then login again, you will then be prompted to enter your display name. I tested over 9 methods to fall asleep quickly at night — these are the 3 that work every time for me My 2-minute hack to fall asleep fast every night — it's easier than the Military Sleep Method Is acupressure the secret to getting better sleep naturally? Here's why, plus how to try it I tried ASMR to fall asleep quickly but experienced misophonia — this is what I'll be doing instead My 20 best tips to fall asleep quickly Vagus nerve stimulators are the latest trending sleep gadget — I put a $900 one to the test Latest in Sleep The average American spends 15 full days per year bed rotting — and sleep experts are worried The clocks are falling back early this year, but new study reveals Daylight Saving Time harms our health — here’s why Hatch sunrise alarm clock dupe drops to under $60 in early Prime Day sales Longevity expert shares 5 crucial sleep habits that can help you age well — plus the 3 to avoid Noise cancellation and soothing tunes: How do sleep earbuds help you fall asleep fast? Dermatologists say this sleep position causes the least wrinkles and signs of ageing Latest in Features I've spent 2 weeks with the iPhone 17 Pro — here’s my pros and cons (so far) Windows 10 end of life — 3 risks you're taking by not upgrading before October 14 Don’t have ChatGPT Pulse yet? Try my clever hack to create your own curated feeds without it Can Dyson’s Spot+Scrub finally conquer its robot vacuum flaws? Here's why I think it might Forget finger breathing — here’s what actually works when you’re too stressed to sleep I walked 6,000 steps with the Apple Watch 11 vs Garmin Instinct 3 — and the winner is clear LATEST ARTICLES Amazon Prime $2.5 billion settlement — how to claim your refund Walmart's GeForce Week ends soon — here's 11 deals you must see this weekend Apple reportedly working on a fix for iPhone 17 glitch that breaks Apple Intelligence Microsoft just gave Windows 10 users a lifeline, but there's a catch — here's how to know if you qualify for free extended updates Nighttime anxiety keeping you awake? A weighted blanket could help — and Casper’s best is down to $79 ahead of Prime Day sales Tom's Guide is part of Future US Inc, an international media group and leading digital publisher. Visit our corporate site. Terms and conditions Contact Future's experts Privacy policy Cookies policy Accessibility Statement Advertise with us Future US, Inc. Full 7th Floor, 130 West 42nd Street, Please login or signup to comment Please wait...
