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.
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 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!
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.
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.
Complete this cycle for four entire breaths. Allow your body to sleep if you feel relaxation coming on quicker than expected.
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.
Suggested Read:
• Sleeping With Your Eyes Open: Is It Normal?
• 5 Excellent Snoring Remedies That Help You Sleep Better
• What Can Be the Benefits of Sleeping Without a Pillow?
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).?