The fastest way to sleep? Are you giving too much time trying to fall asleep rather than sleeping? You’re not the only one.
Just the function of trying too hard can cause (or continue) a cycle of nerve-wracking, anxious energy that keeps our minds awake.
And if your mind can’t sleep, it’s challenging for your body to follow. But there are scientific methods you can apply to flip the switch and guide your body into a safe shut down process.
We take you through some scientific techniques to assist you to fall asleep quickly.
How to Fall Asleep in 10 Seconds
It generally takes a miracle spell to fall asleep this quickly and on cue, but just like spells, with perfection, you can eventually get to the sweet spot (10-second).
Note: The method below takes a complete 120 seconds to finish, but the last 10 seconds is said to be genuinely all it takes to snooze finally.
The Military Method
The famous military method, which was first described by Sharon Ackerman, is popularised through a book named “Relax and Win: Championship Performance.”
The U.S. Navy Pre-Flight School, according to Ackerman, made a routine to assist pilots in falling asleep in two minutes or less. It took pilots around six weeks of practice, but it worked — even after taking coffee and with gunfire sounds in the backdrop.
This method is believed to even succeed for people who require to sleep sitting up!
- Relax your entire face, along with the muscles inside your mouth.
- Relax your shoulders to release the tension and let your hands drop to the side of your body.
- Exhale, relaxing your chest.
- Relax your thighs, legs, and calves.
- Clear your mind for 10 seconds by visualizing a relaxing scene.
- If this doesn’t succeed, repeat saying the words “don’t think” over and over for 10 seconds.
- Within 10 seconds, you should fall asleep!
- If this doesn’t succeed for you, you should work on the foundations of the military method: muscle relaxation and breathing, which have some scientific evidence that they work.
How to Fall Asleep in 60 Seconds
These two techniques, which focus on your muscles or breath, aid you take your mind off-topic and back to sleep.
If you’re a novice trying these hacks out, these methods may take up to 2 minutes to work.
4-7-8 Breathing Method
Combining the powers of visualization and meditation, this breathing technique becomes more effective with practice.
To practice, place the tip of your tongue against the roof of your mouth behind your two front teeth. Place your tongue there the entire period and purse your lips if you require to.
How to Practice One Round of 4-7-8 Breathing:
- Let your lips part lightly and make a crackling noise as you exhale through your mouth.
- Then close your lips and inhale gently through your nose. Count to four in your head.
- Then hold your breath for seven seconds.
- After, exhale (with a whoosh sound) for eight seconds.
- Avoid being too conscious at the end of each cycle. Try to practice it mindlessly.
Complete this cycle for four entire breaths. Allow your body to sleep if you feel relaxation coming on quicker than expected.
PMR (Progressive Muscle Relaxation)
Progressive muscle relaxation, also named as deep muscle relaxation, helps you relax.
The proposition is to tense — but not strain — your muscles and unwind to release the tension. This action promotes tranquility throughout your body. It’s a technique suggested aiding sleeplessness.
Before you begin, try practicing the 4-7-8 technique while visualizing the tension running away from your body as you exhale.
- Raise your eyebrows as high-reaching as possible for five seconds. This will tighten your forehead muscles.
- Relax your muscles rapidly and feel the tension subside. Wait ten seconds.
- Smile extensively to create tension in your cheeks. Hold for five seconds. Relax.
- Pause ten seconds.
- Squint with your eyes shut. Hold five seconds. Relax.
- Pause ten seconds.
- Lean your head slightly back, so you’re comfortable looking at the ceiling. Hold five seconds. Unwind as your neck sinks back into the pillow.
- Pause ten seconds.
- Keep progressing down the rest of the body, from your triceps to chest, thighs to feet.
- Now, allow yourself to fall asleep, even if you don’t end relaxing and tensing the rest of your body.
- As you do this, focus on how heavy and relaxed your body feels when it’s relaxed and in a relaxed state.
How to Sleep in 120 Seconds
If the earlier methods still didn’t succeed, there can be an underlying blockage you need to get out. Try these techniques!
Tell yourself to stay awake.
Also termed paradoxical intention, telling yourself to stay awake may be an excellent way to fall asleep faster.
For people — particularly those with insomnia — trying to sleep can spike performance anxiety.
Studies have found people who practiced paradoxical intention fell asleep rapidly than those who didn’t. If you often find yourself tensed out about trying to sleep, this method may be more effective than traditional, intentional breathing practices.
Imagine a calm place.
If counting activates your mind a lot, try engaging your imagination.
Few opine that visualizing something can make it real, and this may work with sleep, too.
In a University of Oxford study (2002), scientists found that people who engaged in “imagery distraction” fell asleep quicker than those who had general distraction or no instructions(1).