Most of us find it impossible to fall asleep quickly. We often experience several episodes of tossing in bed before falling into a deep slumber. If you find yourself in the same situation every night, you are not alone.
Don’t confuse this condition with insomnia, as that’s something a little different. Typically, your brain is still active, pulling out random memories.
Most importantly, everybody has a different sleeping pattern. That can also impact your ability to sleep quickly. However, there are mental and physical exercises that can help you doze off easily.
Although the reasons behind this situation may differ from person to person, the question ‘how to fall asleep fast’ stays the same for all.
Here are some tricks which may lead you to a quick sleep, even if your brain decides to pull an all-nighter.
How to Fall Asleep in 10 Seconds?
If you are looking for the quickest way to fall asleep, this 10 seconds technique is your savior.
This method requires a total of 120 seconds to finish, but the final 10 seconds have a considerable contribution in snoozing the person completely.
According to the book’s author, Lloyd Bud Winter, the US Navy School came up with this method to assist the pilots in sleeping.
It requires practice for six weeks. When this method was tested on the pilots; as a result, 96% of them became successful in sleeping quickly regardless of the noise in the background. Interesting, right?
Are you wondering how to fall asleep fast with this technique? Just sit back and follow these steps:
- Firstly, relax the muscles of your face and mouth.
- After that, release the tension from your shoulders and rest your hands and legs.
- Relax your chest too by exhaling.
- Now, start imagining a calming scene for 10 seconds to clear your thoughts.
- If you can’t imagine anything good, feed ‘don’t think’ to your brain.
- You will fall asleep within 10 seconds.
How to Fall Asleep in 1 Minute?
Many exercises stimulate the brain to fall asleep in less than a minute, like PMR.
Progressive Muscle Relaxation (PMR)
The brain puts the body to sleep as soon as it gets quiet, but it becomes nearly impossible for some to do so. The PMR technique is made for such people. It involves relaxing every single muscle of the body to wind off all the toxins.
It starts with putting a little pressure (not straining) on muscles and then relaxing them to let go of all the toxicity. Many doctors suggest this calming exercise to insomniacs, and it proves to be efficient in most cases.
Practice the 4-7-8 technique with these steps:
- Begin with raising your eyebrows as high as you can for 5 seconds to target the forehead muscles.
- Then relax the muscles and feel the tension leaving your body meanwhile. Take a break of 10 seconds.
- Now, target your cheeks by smiling as wide as possible. Stay in this position for 5 seconds and then pause for 10 seconds.
- Close your eyes and squint. Hold for 5 seconds, relax, and take a break of 10 seconds.
- After that, put your head back in a position where you see the ceilings. Hold it for 5 seconds, and relax your neck with a pillow, simultaneously, for 10 seconds.
- Repeat the same relaxation process with the rest of the body parts – from your chest to legs.
- As a result, your body will start feeling light, and you will be in a deep sleep within a blink of an eye.
Did you know that controlling your breath can directly impact your sleeping pattern?
Dr. Weil suggests that breath counting is one of the most common types of conscious breathing. It relies upon inhaling and exhaling slowly while counting your fingers simultaneously.
But what does it actually do? Simply, it distracts your mind from unpleasant thoughts toward something more relaxing. Above all, it also acts as the perfect stimulus for the brain to go into sleep mode instantly.
Start by sitting correctly – keep your spine straight and tilt your head a bit forward. Now, close your eyes and inhale and exhale a few times. After some time, don’t control it; let the breathing happen naturally.
This meditation process follows as;
- Start by counting ‘1’ when you exhale.
- Count ‘2’ the next time you exhale and continue it till ‘5’.
- Upon reaching ‘5’, start a new cycle from ‘1’.
- Keep the process continued for a few minutes to get the result.
Play Reverse Psychology With Your Brain
Do you wonder how your brain opposes some things you try to do? Science answers this question with the paradoxical intention principle. It is similar to the reverse psychology trick but with no deception.
A study published by Cambridge University Press found fruitful results of the paradoxical intention technique. It suggested that ‘not’ pushing yourself to sleep leads to reduced sleeping efforts and lower anxiety levels in insomniacs.
Likewise, trick your brain and tell it that you want to stay awake all night while lying in bed. Keep your room dark and quiet, while playing soothing music in the background. The low pressure to sleep and relaxing environment might just make you more sleepy.
Visualize a Relaxing Scenario
If you are wondering how to fall asleep effortlessly, try to focus on pleasant things. You don’t have to follow any specific process here. Simply take yourself back to the time when you were happy and relaxed.
Moreover, a study published by Oxford University suggested that people who distract themselves through visualization tend to fall asleep faster.
Many people, however, still become the victims of rumination and stay awake no matter how hard they try. How to get rid of it? Well, various doctors call daydreaming the easiest way to break off the rumination cycle.
You can do it by:
- Creating a soothing scene, imagining it in detail, and adding more things to it. For example, think about a steady river or a quiet forest morning.
- In addition, you can also visualize yourself doing something that you like. For example, playing a sport or taking a vacation.
Besides, visualization allows you to forget about future worries and focus more on the present. It also relieves your mind from all the stress and makes you fall asleep within minutes.
Nothing beats the joy of having a good sleep. Kudos to the researchers who made this process so easy with all those quick methods that anyone can follow.
How to fall asleep fast besides the above methods? Many sleeping tools have also arrived in the market now to assist the affected people. If you live in a busy and loud block, you can invest in blackout curtains, white noise machines, air purifiers, and sleep aid devices. All these tools assure that nothing from the outside world distracts you from sleeping.