What is the fastest way to sleep?
Are you actually spending more time trying to fall asleep instead of sleeping? You are not alone.
Just putting too much effort can cause (or go on) an anxious, frustrating energy cycle that keeps our mind awake.
And if your mind can’t sleep, it’s really hard for your body to follow. But there are scientific tricks you can try to turn the switch and put your body into a safe shutdown mode.
We cover some science-based tricks to help you fall asleep faster.
10 Seconds Sleep
Usually being able to sleep that fast is like magic! But what did the British say? “Practice makes perfect!” so practice makes perfect, so just like magic, with practice you can eventually reach the sweet 10-second sleep point.
Note: The following method takes exactly 120 seconds to complete, but after the last 10 seconds it is said to be all it takes to sleep.
Military method: The popular military method, first reported by Sharon Ackerman, comes from a book titled “Relax and Win: Championship Performance.”
According to Ackerman, the United States Navy’s Pre-Flight School has established a routine to help pilots fall asleep in 2 minutes or less. The pilots took about 6 weeks of practice, but this method worked even after drinking coffee or with gunshots in the background.
This app is said to work even for people who need to sleep while sitting!
Military Method
1. Relax your entire face, including the muscles in your mouth.
2. Release your shoulders and let your hands fall to your side to relieve tension.
3. Exhale, relax your chest.
4. Relax your legs, thighs and calves.
5. Clear your mind for 10 seconds by imagining a relaxing scene.
6. If that doesn’t work, try saying the words “don’t think” over and over for 10 seconds.
7. In 10 seconds you will be asleep!
If that doesn’t work for you, you may need to work on the basics of the military method: breathing and muscle relaxation, which have some scientific evidence that they work. Also, certain conditions such as attention deficit and hyperactivity disorder (ADHD) or anxiety can affect the effectiveness of this method.
60 seconds sleep
Focusing on your breathing or your muscles, these two methods help you take your mind off the subject and get back to bed.
If you are a beginner to try these methods, these methods can take up to 2 minutes to work.
4-7-8 breathing method: Combining meditation and visualization powers, this breathing method becomes more effective with practice. If you have a respiratory condition such as asthma or COPD, consult your doctor before you start as this may aggravate your symptoms.
To prepare, place the tip of your tongue on the roof of your mouth, behind your two front teeth. Always keep your tongue there and lock your lips if necessary.
How to do a 4-7-8 breathing cycle:
1. Spread your lips slightly and make a choking sound as you exhale from your mouth.
2. Then close your lips and breathe quietly through your nose. Count to 4 on your head.
3. Then hold your breath for 7 seconds.
4. Then exhale for 8 seconds (loudly).
5. Avoid being overly alert at the end of each cycle. Try to practice carelessly, without being too focused.
6. Complete this cycle for four full breaths. If you feel relaxation sooner than expected, let your body sleep.
Progressive muscle relaxation (PMR)
Progressive muscle relaxation, also known as deep muscle relaxation, helps you relax.
The premise is to relax to stretch your muscles and release the tension. This movement provides peace in your body. A recommended trick to aid insomnia.
Before you begin, try the 4-7-8 method while you imagine the tension leaving your body as you exhale.
Relaxation Steps:
1. Raise your eyebrows as high as possible for 5 seconds. This stretches your forehead muscles.
2. Immediately relax your muscles and feel the tension drop. Wait 10 seconds.
3. Smile broadly to create tension in the cheeks. Hold for 5 seconds. Relax.
4. Pause for 10 seconds.
5. With your eyes closed, squint your eye muscles by looking squint. Hold for 5 seconds. Relax.
6. Pause for 10 seconds.
7. Tilt your head back slightly so you can look at the ceiling comfortably. Hold for 5 seconds. When your neck is back on the pillow, relax.
8. Pause for 10 seconds.
9. Continue to contract and relax the rest of the body, from your triceps to your chest, thighs to feet.
10. Do not wait to relax the whole body to fall asleep, do it without focus.
In addition to these necessarily; Do not neglect to exercise, choose a comfortable pillow, and eat regularly. Good luck falling asleep!
