This is what you should do if you want to fall asleep fast This is what you should do if you want to fall asleep fast

This is what you should do if you want to fall asleep fast

There are methods that will help you fall asleep in even 10 seconds!

Many people spend a lot of time trying to fall asleep rather than sleeping. Just the act of trying too hard can cause (or continue) a cycle of anxious, nerve-wracking energy that keeps our minds awake. It’s very difficult to send your body to sleep if your mind keeps super awake. 

 

Here are some science-based tricks that will help you fall asleep faster.


• The military method - 10 secs


This method comes from a book titled “Relax and Win: Championship Performance.” Originally this method was for pilots to sleep even when there were gunfire noises near or if they needed to sleep sitting. Here are the steps you need to follow:


1. Relax your entire face, including the muscles inside your mouth.
2. Drop your shoulders to release the tension and let your hands drop to the side of your body.
3. Exhale, relaxing your chest.
4. Relax your legs, thighs, and calves.
5. Clear your mind for 10 seconds by imagining a relaxing scene.
6. If this doesn’t work, try saying the words “don’t think” over and over for 10 seconds.
Within 10 seconds, you should fall asleep like magic!


• 4-7-8 breathing method – 60 secs


This effective method combines meditation and visualization. Follow these steps to achieve the 60 secs sleeping power:


1-Let your lips part slightly and make a whooshing sound as you exhale through your mouth.
2-Then close your lips and inhale silently through your nose. Count to 4 in your head.
3-Then hold your breath for 7 seconds.
4-After, exhale (with a whoosh sound) for 8 seconds.
5-Avoid being too alert at the end of each cycle. Try to practice it mindlessly.
6-Complete this cycle for four full breaths. Let your body sleep if you feel relaxation coming on earlier than anticipated.


• Tell yourself to stay awake – 120 secs


Also called paradoxical intention, telling yourself to stay awake may be a good way to fall asleep faster.
For people — especially those with insomnia — trying to sleep can increase performance anxiety.
Research has found that people who practiced paradoxical intention fell asleep faster than those who didn’t. If you often find yourself stressed out about trying to sleep, this method may be more effective than traditional, intentional breathing practices.
 

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