Everyday you are so tired but it is so hard for you to sleep whenever night or day, and you want to fall asleep in seconds quickly. What do you think if you can sleep in 10s, 60s or 120s?
You are right because you are here. Unable to sleep for a long time will harm for your health. The ease is practicing your body go to bed on time.
You will find out some magic tips to help you sleep when you bedtime comes in this article
The fastest way to fall asleep in seconds
Spending more time attempting to sleep than actually sleeping? You’re not alone
Simply trying too hard can start (or continue) a cycle of anxious, nerve-wracking energy that keeps our minds awake.
And if your mind can’t sleep, your body will struggle to keep up which aftects to your sleep quality and healthy sleep. If this issues still last for a long time, you will become a sleep disorder. However, there are scientific techniques you can use to flip the switch and guide your body into a safe shutdown mode.
We discuss some scientifically proven methods for falling asleep faster.
How to fall asleep faster in 10 seconds
It normally takes a magical spell to go to bed this quickly and on cue, but with practice, you can eventually get to the sweet 10-second spot.
Note: The method below takes a full 120s to complete, but the final 10s are said to be all that is required to finally snooze
The military method
- Relax your entire face, including the muscles inside your mouth.
- Drop your shoulders to release the tension and let your hands drop to the side of your body.
- Exhale, relaxing your chest.
- Relax your legs, thighs, and calves.
- Clear your mind for 10s by imagining a relaxing scene.
- If this doesn’t work, try saying the words “don’t think” over and over for 10s.
- Within 10s, you should sleep!
If this does not work for you, you may need to work on the military method’s foundations: breathing and muscle relaxation, both of which have some scientific evidence that they work. Additionally, some conditions, such as ADHD or anxiety, may impair the efficacy of this method.
How to sleep in 60 seconds
These two techniques, which focus on your breath or muscles, assist you in getting your mind off the topic and back to sleep.
If you’re a beginner trying out these hacks, it may take up to 2 minutes for these methods to work.
4-7-8 breathing method
This breathing method, which combines the powers of meditation and visualization, becomes more effective with practice. If you have a respiratory condition, such as asthma or COPD, consult your doctor first, as this could aggravate your symptoms.
Place the tip of your tongue against the roof of your mouth, behind your two front teeth, to prepare. Keep your tongue there the entire time, and purse your lips if necessary.
How to do one cycle of 4-7-8 breathing:
- Let your lips part slightly and make a whooshing sound as you exhale through your mouth.
- Then close your lips and inhale silently through your nose. Count to 4 in your head.
- Then hold your breath for 7s.
- After, exhale (with a whoosh sound) for 8s.
- Avoid being too alert at the end of each cycle. Try to practice it mindlessly.
- Complete this cycle for four full breaths. Let your body sleep if you feel relaxation coming on earlier than anticipated.
Progressive muscle relaxation (PMR)
Progressive muscle relaxation, also known as deep muscle relaxation, helps you unwind.
The premise is to tense — but not strain — your muscles and relax to release the tension. This movement promotes tranquility throughout your body. It’s a trick recommended to help with insomnia.
Before you start, try practicing the 4-7-8 method while imagining the tension leaving your body as you exhale.
- Raise your eyebrows as high as possible for 5s. This will tighten your forehead muscles.
- Relax your muscles immediately and feel the tension drop. Wait 10s.
- Smile widely to create tension in your cheeks. Hold for 5s. Relax.
- Pause 10s
- Squint with your eyes shut. Hold 5s. Relax.
- Pause 10s
- Tilt your head slightly back so you’re comfortably looking at the ceiling. Hold 5s. Relax as your neck sinks back into the pillow.
- Pause 10s
- Keep moving down the rest of the body, from your triceps to chest, thighs to feet.
- Let yourself sleep, even if you don’t finish tensing and relaxing the rest of your body.
Focus on how relaxed and heavy your body feels when it’s relaxed and in a comfortable state as you do this.
How to fall asleep fast in 120 seconds
If the previous methods still didn’t work, there might be an underlying blockage you need to get out. Try these techniques!
Tell yourself to stay awake
Telling yourself to stay awake, also known as paradoxical intention, may be a good way to sleep faster.
Trying to sleep can increase performance anxiety in people, especially those who suffer from insomnia.
According to research, people who practiced paradoxical intention fell asleep faster than those who did not. If you frequently experience anxiety when attempting to sleep, this method may be more effective than traditional, intentional breathing practices.
Visualize a calm place
If counting stimulates your mind too much, try using your imagination instead.
Some claim that visualizing something can make it come true, and it’s possible that this also works with sleep.
Researchers from the University of Oxford discovered that people who engaged in “imagery distraction” fell asleep faster than those who had general distraction or no instructions in a 2002 study.
Instead of counting sheep, try to imagine yourself in a peaceful setting, complete with all the feelings that come with it. Consider imagining a waterfall, the sounds of rushing water, and the scent of damp moss. The key is to allow this image to take up space in your mind in order to avoid “re-engaging with thoughts, worries, and concerns” before falling asleep.
Acupressure for sleep
There’s not enough research to confidently determine if acupressure truly works. However, the research that’s available is promising.
One technique is to concentrate on areas of your body that you know are particularly tense, such as the upper part of your nose bridge or your temples.
However, specific acupressure points have been reported to help with insomnia. Here are three things you can do without sitting up:
1. Spirit gate
- Feel for the small, hollow space under your palm on your pinky side.
- Gently apply pressure in a circular or up-and-down movement for 2 to 3 minutes.
- Press down the left side of the point (palm facing) with gentle pressure for a few sec., and then hold the right side (back-of-hand facing).
- Repeat on the same area of your other wrist.
2. Inner frontier gate
- On one palm facing up, count three finger-widths down from your wrist crease.
- With your thumb, apply a steady downward pressure between the two tendons.
- You can massage in circular or up-and-down motion until you feel your muscles relax.
3. Wind pool
- Interlock your fingers together (fingers out and palms touching) and open up your palms to create a cup shape with your hands.
- Position your thumbs at the base of your skull, with thumbs touching where your neck and head connect.
- Apply a deep and firm pressure, using circular or up-and-down movements to massage this area.
- Breathe deeply and pay attention to how your body relaxes as you exhale.
Recently, many people have become sleep disorders, so maintaining a good routine for your sleep is so important. Sleep hygiene should be used to fix your circadian rhythm. Let’s now try some ways above or maybe your problem will become harder. On the other hand, do exercise everyday is also the best way to improve your health and your quality sleep. If your sleep deprivation is so serious, please see the doctor to get his medical advice, then you will be medically reviewed I wish good health to all of you!