How to fall asleep in 10, 60 or 120 seconds

Fall asleep in 10 seconds

Strictly speaking, this method takes more time, but it is the last 10 seconds of exercise that should put you to sleep. It was originally developed for the military who need to fall asleep in conditions that are not the most suitable for this. They say it took them six weeks to train, but then they could sleep as they liked: sitting, with the sounds of shelling and even after drinking coffee.

After getting comfortable in bed, here's what you need to do:

Relax your facial muscles and tongue.
Lower your shoulders to release the tension that has built up in them.
Place your arms loosely along your torso.
Take a deep breath and then exhale, relaxing your chest.
Relax your leg muscles.
Try to clear your mind of thoughts for 10 seconds. Repeat the phrase "Don't think" to yourself.

You should fall asleep within the next 10 seconds after completing these steps.

Fall asleep in 60 seconds

A breathing technique called "4-7-8" will help with this. At first, you may need more than 60 seconds, but gradually you will train yourself to fall asleep during this period.

Start by placing the tip of your tongue so that it rests against the palate behind your two front teeth. He must be in this position at all times.

Open your lips slightly and exhale through your mouth with a whistle.
Close your lips and inhale through your nose. In the process, mentally count to four.
Hold your breath for 7 seconds.
Exhale noisily, extending the exhalation for 8 seconds.
Start the next cycle. Try to concentrate primarily not on counting, but on the sensations of breathing.

Do four breathing cycles in this way. If you feel ready to fall asleep after the second or third, do not force yourself to continue.

If you have any kind of respiratory illness, it is best to check with your doctor before trying this technique. Or choose other options.

Fall asleep in 120 seconds

Try progressive muscle relaxation

In this exercise, you must first strain and then relax the muscles. This will help you feel the tension going out of your body. After relaxing one muscle group, concentrate on pleasant sensations for a few seconds, and only then move on to the next part of the body.

Raise your eyebrows as high as possible for 5 seconds to tighten your forehead muscles, then lower them.
Smile broadly and hold the smile for 5 seconds. Return a calm expression to your face.
Close your eyes tightly for 5 seconds, then relax them.
Tilt your head back slightly, as if looking at the ceiling, and hold this position for 5 seconds.
Lower your head back into a comfortable position.
Tighten and relax the muscles in your body one at a time, moving towards your feet.

In the process, you will feel like you are falling asleep. If you didn't have time to work all the muscles and fell asleep, it's okay. In the event that after this exercise you still cannot sleep, do one of the following.

Repeat the phrase "Do not sleep"

Paradoxically, it helps you fall asleep faster. This method is recommended for people suffering from insomnia, and according to research, it really does Paradoxical intention for insomnia / Society of Clinical Psychology works. Try it if you are usually nervous about being unable to sleep.

Imagine a peaceful place

If your brain becomes too active due to the need to count in the previous exercises, try using your imagination instead of counting. According to A. G. Harvey, S. Payne. The management of unwanted pre-sleep thoughts in insomnia: distraction with imagery versus general distraction / Behavior Research and Therapy of scientists, people who use images to relax fall asleep faster than those who simply try to distract themselves from thinking.

Try to visualize in detail the calm place and the emotions that arise when you are in it. For example, imagine a waterfall in a forest. Imagine the sounds of flowing water, birdsong, the smell of wet grass. The place can be real or fictional. The main thing is that this image occupies all your thoughts, not allowing thoughts about business or worries about tomorrow to seep into your head.

General Tips

These methods will help you fall asleep faster, but there are additional ways to make it easier for you to fall asleep. They should be included in your evening ritual no matter which exercise you choose.