If you head to bed late, knowing you need to get up early or if you need to sneak in a nap during the day, are you able to fall asleep quickly? For some of us, the answer is yes. For the rest of us, we’re left wondering what the trick is. There are some tips to fall asleep quickly that might help you. Continue reading to learn how.
Military Method to Fall Asleep Fast
The military method is a technique that emphasizes deep breathing, muscle relaxation, and mental imagery. Here is a quick sleep technique used by the military.
- Take a seat on your bed.
- As you take slow, deep breaths, tense your muscles, starting with your face, and then relax them.
- Continue doing this down your body until you are at ease.
- Then, visualize a quiet scene, such as reclining down in a boat on a placid lake or gently swaying back and forth in a pitch-black room.
If it doesn’t work, repeat “don’t think” to yourself for 10 seconds and start again. Don’t give up if you have problems clearing your mind straight away. It gets easier with practice. This method should enable you to fall asleep faster and faster over time.
4-7-8 Method
Using the 4-7-8 approach, you concentrate on counting to block out anxiety-inducing thoughts. Here’s how to use the 4-7-8 approach to fall asleep more quickly.
- Relax your tongue and place it on the roof of your mouth when you are lying in bed.
- Exhale slowly through your mouth, making sure to thoroughly empty your breath.
- Inhale for four seconds through your nose.
- Hold at the top of your breath for seven seconds.
- Spend eight seconds exhaling.
- Do this at least four times more.
The traditional yoga technique of pranayama is the foundation of the 4-7-8 system. According to research, pranayama can reduce anxiety and lull you into a tranquil condition, which will speed up your ability to fall asleep.
Try a Little Reverse Psychology
Unexpectedly, striving to stay awake is a tactic that might end up sending you to sleep quickly. Although an impromptu all-nighter isn’t ideal, lying up worrying about sleep won’t help you fall asleep. Contrary to popular belief, striving to stay awake can actually help you feel less anxious about trying to sleep. When attempting this, try not to check your phone or turn on any bright lights. Instead, attempt:
- Consuming water.
- Using ambient illumination while reading a book.
- Challenging yourself to maintain awareness in your space.
Taking your thoughts away from the current task can offer your brain the break it requires for you to quit counting sheep because falling asleep is an instinctive process.
https://www.healthline.com/health/healthy-sleep/fall-asleep-fast#10-secs-to-sleep
https://www.healthline.com/nutrition/ways-to-fall-asleep#18.-Focus-on-trying-to-stay-awake
