How can u fall asleep faster
20 Simple Ways to Fall Asleep Fast: Exercise, Supplements & MoreShare on Pinterestandreswd/Getty Images
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CE DSJ 8/6/20: Hi, Ashley. I noticed that several questions didn’t have a response, so I’m not sure if they’ve been addressed. Please review. Thanks.
Good sleep is incredibly important.
It helps you feel good and makes your body and brain function properly.
Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.
Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions (1).
Here are 20 simple ways to fall asleep as fast as possible.
Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up (2, 3).
If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–67°F (15.6–19.4°C) could help (4).
Individual preferences will vary, so find the temperature that works best for you.
Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can send a signal to your brain to go to sleep (5).
One literature review found that taking a hot bath or shower before bed could improve certain sleep parameters, such as sleep efficiency and sleep quality.
Sleep efficiency refers to the amount of time you spend asleep in bed as opposed to lying awake.
People who took baths or showers measuring between 104°F–108.5°F (40.0°C–42.5°C) 1 to 2 hours before bedtime experienced positive results.
They reported improvements in their sleep even if their baths or showers lasted for as little as 10 minutes.
More research is needed, but these findings are promising (6).
The “4-7-8” method that Dr. Andrew Weil developed is a simple but powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed (7).
It’s based on breath control techniques learned from yoga, and it consists of a breathing pattern that relaxes the nervous system. It can be practiced any time you feel anxious or stressed.
Here are the steps:
- First, place the tip of your tongue behind your upper front teeth.
- Exhale completely through your mouth and make a “whoosh” sound.
- Close your mouth, and inhale through your nose while mentally counting to 4.
- Hold your breath, and mentally count to 7.
- Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8.
- Repeat this cycle at least three more times.
This technique can relax you and help you fall asleep quickly.
Many people find that setting a sleep schedule helps them fall asleep easier.
Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night (1).
Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule.
Once your body adjusts to this schedule, it’ll be easier to fall asleep and wake up around the same time every day (8).
It’s also important to get 7 to 9 hours of sleep each night. This has been shown to be the optimal sleep duration for adults (1).
Lastly, give yourself 30–45 minutes to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep (9).
Light can influence your body’s internal clock, which regulates sleep and wakefulness.
Irregular light exposure can lead to the disruption of circadian rhythms, making it harder to fall asleep and stay awake (10).
During the day, exposing your body to bright light tells it to stay alert. Both natural daylight and artificial light, such as the kind emitted from an e-reader, have this effect on your alertness (11, 12).
At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep. In fact, the body secretes very little melatonin during the day (13, 14).
Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.
Shop for blackout curtains online.
When people are stressed, they tend to have difficulty falling asleep (15).
Yoga, meditation, and mindfulness are tools to calm the mind and relax the body. Moreover, they’ve all been shown to improve sleep (15, 16, 17, 18, 19).
Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body.
Research shows that yoga can have a positive effect on sleep parameters such as sleep quality, sleep efficiency, and sleep duration (15, 16).
Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved (17).
Lastly, mindfulness may help you maintain focus on the present, worry less while falling asleep, and even function better during the day (18, 19).
Practicing one or all of these techniques can help you get a good night’s rest and wake up reenergized.
It’s normal to wake up in the middle of the night. However, the inability to fall back asleep can ruin a good night’s rest (20).
People who wake up in the middle of the night often tend to watch the clock and obsess about the fact that they can’t fall back asleep.
Clock-watching is common among people with insomnia. This behavior may cause anxiety about sleeplessness (21).
To make matters worse, waking on a regular basis without falling back asleep may cause your body to develop a routine. As a result, you might find yourself waking up in the middle of the night every night.
If possible, it’s best to remove the clock from your room. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night.
Due to poor sleep at night, people with insomnia tend to be sleepy during the day, which often leads to daytime napping.
While naps of short duration have been linked to improvements in alertness and well-being, there are mixed opinions about the effects of napping on nighttime sleep.
Some studies have shown that regular naps that are long (at least 2 hours), and late may lead to poor nighttime sleep quality and even sleep deprivation (22, 23).
In a study of 440 college students, the poorest nighttime sleep quality was observed in those who reported taking three or more naps per week, those who napped for more than 2 hours, and those who napped late (between 6 p.m. and 9 p.m) (22).
A 1996 study found that older adults who napped frequently had lower quality nighttime sleep, more depressive symptoms, and more limited physical activity. They were also more likely to be overweight than those who rarely took a nap (23).
A recent study of high-schoolers concluded that daytime napping led to shorter sleep duration and lower sleep efficiency (24).
Other studies have revealed that naps don’t affect nighttime sleep (25, 26).
To find out if naps are affecting your sleep, try either eliminating naps altogether or limiting yourself to a short nap (30 minutes or less) early in the day.
It seems that the food you eat before bed may affect your sleep. For example, research has shown that high-carb meals may be detrimental to a good night’s rest.
A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it won’t be restful sleep. Instead, high-fat meals could promote a deeper and more restful sleep (27, 28).
In fact, several older and newer studies agree that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet.
This held true in situations where the high-carb/low-fat diets and the low-carb/high-fat diets contained the same amount of calories (29, 30, 31).
If you still want to eat a high-carb meal for dinner, you should eat it at least 4 hours before bed so you have enough time to digest it (28).
Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders, such as insomnia (32, 33).
A study of 24 young adults demonstrated that sedative music promoted deeper sleep (34).
Listening to Buddhist music may be another great tool for better sleep, as it can reduce the amount of time it takes you to fall asleep. This parameter is known as sleep onset.
Buddhist music is created from different Buddhist chants and is used for meditation (35).
Another 50-person study revealed that those who were exposed to soothing music for 45 minutes at bedtime had a more restful and deeper sleep compared to those who didn’t listen to music (36).
Lastly, if relaxing music isn’t available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep (37, 38).
Physical activity is often considered beneficial to healthy sleep.
Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone (39).
However, it’s important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep (40).
The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day (41, 42).
Therefore, moderate to vigorous exercise in the morning could significantly improve the quality of your sleep and how much sleep you get.
Get moving with activities like:
A comfortable mattress and bedding can have a remarkable effect on the depth and quality of sleep.
A medium-firm mattress has been shown to positively affect sleep quality and prevent sleep disturbances and muscular discomfort (43, 44).
The quality of your pillow is also crucial.
It can affect your:
- neck curve
One small study determined that orthopedic pillows may be better for sleep quality than feather or memory foam pillows (45).
Additionally, the use of a weighted blanket could reduce body stress and help improve your sleep (46).
Lastly, the fabric of the clothes you wear to bed can affect how well you sleep. It’s crucial that you choose comfortable clothing made of fabric that helps you keep a pleasant temperature throughout the night (47).
Products to try
Having more comfortable bedding may make it easier for you to fall — or stay — asleep. Shop for bedding online:
- weighted blankets
- medium-firm mattresses
- orthopedic pillows
Using electronic devices late at night is terrible for sleep.
Watching TV, playing video games, using a cell phone, and social networking can make it significantly harder for you to fall — and stay — asleep (48, 49, 50).
This is partly because electronic devices emit blue light, which has been found to suppress melatonin (51, 52).
Using these devices also keeps your mind in an active and engaged state.
It’s recommended that you disconnect all electronics and put away computers and cell phones so you can ensure a quiet place, free of distractions.
You’ll be able to fall asleep much faster if you practice good sleep hygiene.
If you need to use your devices late in the evening, at least consider blocking the blue light with eyeglasses or a screen filter.
Shop for blue light blocking glasses or a blue light screen filter online.
Aromatherapy involves the use of essential oils. It’s commonly practiced by those who have trouble falling asleep, as it may help with relaxation.
A systematic review of 12 studies revealed that the use of aromatherapy was effective in improving sleep quality (53).
Popular scents with positive effects on sleep include:
- damask rose
Oil blends made with ingredients like lemon and orange were also effective at improving sleep quality (54, 55, 56, 57, 58, 59).
Although there are a variety of ways to use essential oils, many sleep studies are centered on inhalation aromatherapy.
An essential oil diffuser could be helpful in infusing your room with relaxing scents that encourage sleep.
Shop for essential oils online.
Some people have difficulty falling asleep because their thoughts keep running in circles. Research has shown that this can produce anxiety and stress, which can generate negative emotions and disturb sleep (60).
Journaling and focusing on positive thoughts can calm the mind and help you sleep better.
Writing down the positive events that happened during the day — or may happen in the future — can create a state of gratitude and happiness, downgrade stressful events, and promote more relaxation at bedtime.
In fact, a study of 41 college students found that journaling resulted in reduced bedtime worry and stress, increased sleep time, and improved sleep quality (60).
Practice this technique by setting aside 15 minutes every night to write about your day. It’s important to focus not only on the positive events of the day but also on how you feel at the time.
A different study found that writing a to-do list, if only for 5 minutes, was even more effective than journaling at helping young adults fall asleep faster (61).
Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like:
- energy drinks
This stimulant can have disastrous effects on your sleep quality and sleep duration (62, 63).
Although the effects of caffeine vary from person to person, it’s recommended that you refrain from consuming it at least 6 hours before bedtime (63).
Instead, you could drink a soothing tea like chamomile tea. It’s been shown to promote sleep and relaxation. Other bedtime teas that help sleep include passionflower and magnolia (64, 65, 66).
Good quality sleep may depend on your body position during the night.
There are three main sleeping positions:
Traditionally, it was believed that back sleepers had a better quality of sleep.
However, research has shown that this might not be the best position to sleep in, as it could lead to blocked airways, sleep apnea, and snoring (67).
Although individual preferences play an important role in choosing sleep position, the side position seems to be linked to high-quality sleep (68).
Reading could be a good activity to help you wind down before bed. At least for kids, it seems that bedtime reading may promote longer sleep (69).
However, it’s important to understand the differences between reading from an e-book and a traditional paper book.
Electronic books emit blue light, which reduces melatonin secretion. Lowered melatonin levels make it harder for you to fall asleep and cause you to feel tired the next day (70, 71).
Therefore, it’s recommended that you read from a physical book in order to relax and improve your sleep.
It’s believed that if you go to bed and try to force yourself to fall asleep, your chances of succeeding drop dramatically.
Instead, you can try paradoxical intention. This technique involves trying to stay awake instead of forcing yourself to sleep.
It’s based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and snoozing.
Research is ultimately mixed, but some studies have showed that people who adopt this technique tend to fall asleep faster (72).
Instead of lying in bed worrying and thinking about stressful things, visualize a place that makes you feel happy and calm.
In one insomnia study, participants were able to fall asleep faster after they were instructed to use an imagery distraction (73).
This technique helped them occupy their mind with good thoughts instead of engaging with worries and concerns during the pre-sleep time.
Picturing and concentrating on an environment that makes you feel peaceful and relaxed can take your mind away from the thoughts that keep you up at night (60).
Certain supplements can help you fall asleep faster.
They’ve been shown to encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity.
Supplements that can help you fall asleep include:
- Magnesium. Magnesium helps activate the neurotransmitters responsible for sleep. Doses of up to 500 milligrams (mg) per day have been shown to improve sleep. It should be taken with food (74, 75).
- 5-HTP (5-hydroxytryptophan). The amino acid 5-HTP boosts the production of serotonin, which has been linked to the regulation of sleep. Doses up to 600 mg per day, taken either once daily or in divided doses, seem to be effective in treating insomnia (76, 77).
- Melatonin. The body naturally produces the hormone melatonin, but it can also be taken as a supplement to help regulate your sleep. Doses of 0.5–5 mg taken 2 hours before your desired bedtime, which is usually around 8 to 9 p.m. for most individuals, might improve sleep quality (78, 79).
- L–theanine. L-theanine is an amino acid with sedative properties. Although it hasn’t been shown to induce sleep, it could help with relaxation. Doses of 400 mg per day seem to be useful (80, 81, 82).
- GABA (gamma-aminobutyric acid). GABA is a compound produced in the brain. It inhibits certain transmitters and may help the central nervous system relax. Doses of 250–500 mg and no more than 1,000 mg are recommended (83).
Products to try
The supplements above can help you sleep better and feel calmer. Shop for them online:
Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health.
Using the techniques above can help you fall asleep quickly, while sleeping much better and having more energy the next day.
How to Fall Asleep Fast in 10, 60, or 120 Seconds
The fastest way to sleep?
Spending more time trying to fall asleep rather than actually sleeping? You’re not alone.
Just the act of trying too hard can cause (or continue) a cycle of anxious, nerve-wracking energy that keeps our minds awake.
And if your mind can’t sleep, it’s really difficult for your body to follow. But there are scientific tricks you can try to flip the switch and guide your body into a safe shutdown mode.
We cover some science-based tricks to help you fall asleep faster.
It usually takes a magic spell to fall asleep this quickly and on cue, but just like spells, with practice you can eventually get to the sweet 10-second spot.
Note: The method below takes a full 120 seconds to finish, but the last 10 seconds is said to be truly all it takes to finally snooze.
The military method
The popular military method, which was first reported by Sharon Ackerman, comes from a book titled “Relax and Win: Championship Performance.”
According to Ackerman, the United States Navy Pre-Flight School created a routine to help pilots fall asleep in 2 minutes or less. It took pilots about 6 weeks of practice, but it worked — even after drinking coffee and with gunfire noises in the background.
This practice is said to even work for people who need to sleep sitting up!
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 10 seconds by imagining a relaxing scene.
- 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!
If this doesn’t work for you, you may need to work on the foundations of the military method: breathing and muscle relaxation, which have some scientific evidence that they work. Also, some conditions such as ADHD or anxiety may interfere with this method’s effectiveness.
Keep reading to learn about the techniques this military method is based on and how to practice them effectively.
These two methods, which focus on your breathe or muscles, help you take your mind off topic and back to bed.
If you’re a beginner trying these hacks out, these methods may take up to 2 minutes to work.
4-7-8 breathing method
Mixing together the powers of meditation and visualization, this breathing method becomes more effective with practice. If you have a respiratory condition, such as asthma or COPD, consider checking with your doctor before beginning, as this could aggravate your symptoms.
To prepare, place the tip of your tongue against the roof of your mouth, behind your two front teeth. Keep your tongue there the whole time and purse your lips if you need to.
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 7 seconds.
- After, exhale (with a whoosh sound) for 8 seconds.
- 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 5 seconds. This will tighten your forehead muscles.
- Relax your muscles immediately and feel the tension drop. Wait 10 seconds.
- Smile widely to create tension in your cheeks. Hold for 5 seconds. Relax.
- Pause 10 seconds.
- Squint with your eyes shut. Hold 5 seconds. Relax.
- Pause 10 seconds.
- Tilt your head slightly back so you’re comfortably looking at the ceiling. Hold 5 seconds. Relax as your neck sinks back into the pillow.
- Pause 10 seconds.
- Keep moving down the rest of the body, from your triceps to chest, thighs to feet.
- Let yourself fall asleep, even if you don’t finish tensing and relaxing the rest of your body.
As you do this, focus on how relaxed and heavy your body feels when it’s relaxed and in a comfortable state.
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
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.
Visualize a calm place
If counting activates your mind too much, try engaging your imagination.
Some say that visualizing something can make it real, and it’s possible this works with sleep, too.
In a 2002 study from the University of Oxford, researchers found that people who engaged in “imagery distraction” fell asleep faster than those who had general distraction or no instructions.
- Instead of counting sheep, try to imagine a serene setting and all the feelings that go with it. For example, you can imagine a waterfall, the sounds of echoing, rushing water, and the scent of damp moss. The key is to let this image take up space in your brain to prevent yourself from “re-engaging with thoughts, worries, and concerns” pre-sleep.
Acupressure for sleep
There’s not enough research to confidently determine if acupressure truly works. However, the research that’s available is promising.
One method is to target areas you know and feel are particularly tense, such as the upper part of your nose bridge or your temples.
However, there are also specific points in acupressure that are reported to help with insomnia. Here are three you can do without sitting up:
1. Spirit gate
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- 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 seconds, and then hold the right side (back-of-hand facing).
- Repeat on the same area of your other wrist.
2. Inner frontier gate
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- 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
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- 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.
If you’ve tried these methods and are still finding yourself unable to fall asleep in 2 minutes or less, see if there are other tips you can take to make your bedroom a more sleep-friendly place.
Have you tried…
- hiding your clock
- taking a warm shower before bed
- opening the window to keep your room cool
- wearing socks
- a gentle 15-minute yoga routine
- placing your phone far away from your bed
- aromatherapy (lavender, chamomile, or clary sage)
- eating earlier to avoid stomach digestion or stimulation before bed
If you find the atmosphere in your room to be damaging to your sleep, there are tools you can use to block out the noise. Literally.
Try investing in blackout curtains, white noise machines (or listening to music with an auto-stop timer), and ear plugs, all of which you can buy online. You can browse more products in our sleep shop for getting your best Zs ever.
On the other hand, sleep hygiene, or clean sleep, is real and effective.
Before you truly take on the military method or 4-7-8 breathing, see what you can optimize to your bedroom for soundless slumber.
Christal Yuen is an editor at Healthline who writes and edits content revolving around sex, beauty, health, and wellness. She’s constantly looking for ways to help readers forge their own health journey. You can find her on Twitter.
How to fall asleep quickly?
The ability to fall asleep quickly is a very important quality of a modern person. In a world where so many interesting things await us, we simply do not have the right to waste our time.
In order for you to have a good sleep, we advise you to normalize your sleep and wakefulness patterns. Even if you tossed and turned for a long time in the evening and could not fall asleep, get up at the same time in the morning. The regime should not be violated even on weekends. It happens that a person who is tired during the week tries to sleep off on Saturday and Sunday. As a result, circadian rhythms are disrupted, and after a day off, it’s hard for you to get into a rut and it’s hard to fall asleep.
If you want to solve this problem and ask a question about how to fall asleep quickly, then some recommendations will help you a lot in finding the answer.
1. Prepare your bed
A comfortable bed and clean bedding are essential requirements for healthy sleep. It is believed that the color of bed linen and the interior as a whole also affect. An important factor is the absence of extraneous annoying sounds, as well as bright light. Be sure to turn off the TV and draw the curtains.
2. Ventilate the bedroom before going to bed
Falling asleep in a stuffy room is difficult. In addition, it is likely that when you wake up in the morning, you will have a headache. So be sure to fill your room with fresh air before going to bed.
3. Take a walk outside
An evening walk is a good way to speed up the coming of dreams. The best place for a walk is, of course, the park. But walking along the highway is not so useful.
4. Do not eat at night
Falling asleep on a full stomach can be very difficult. But a spoonful of honey at night is just what you need in order to quickly depart for the kingdom of Morpheus. In addition, an hour before bedtime, you can drink a glass of herbal tea or warm milk.
5. Do not exercise before bed
Physical activity will excite your body, and he is unlikely to want to sleep. Although, it is possible that, on the contrary, you will get very tired and fall asleep quickly. But this is not useful if you care about your future.
6. Evening water treatments
Take a warm relaxing bath. It is important that the water is warm, not hot! It is desirable to dissolve sea salt in water - this is useful not only for sleep. You can also add aromatic oils, such as lavender or chamomile, to the bath.
7. Read a good book or listen to music
Soothing healing music of the forest, rain, sea for sleep, Mozart effect, relaxing music of Beethoven. Music for sleep should be quiet. As practice shows, it should sound no more than 12-15 minutes.
8. Throw all thoughts out of your head
"I'll think about it tomorrow," said the heroine of the famous novel "Gone with the Wind. " This method should be adopted by anyone who likes to “chew” their problems before bed.
As a result - no problem solving, no healthy sleep.
Try to get rid of any thoughts at all. True, there are special conspiracies in something like this style:
"I close my eyes... and I see clearly...
I stop trying to hear... and hear the truth...”
I do not remember further, it seems something Buddhist.
Yes, there is another cool way to get rid of thoughts! Focus on your breath - listen to it.
9. Move your eyes quickly
You need to open your eyes and quickly move your eyes from one object to another, without looking at anything. After 1-2 minutes, you should feel like your eyelids are getting heavy, and very soon you will fall asleep.
10. Use your imagination
Imagine some picture. Then start zooming in and out. Like when you turn the wheel on the mouse when viewing photos. And then start rotating this picture. They say that if everything is done correctly, then the method is very effective.
Experiment, combine several ways together. For some, it will be enough to drink herbal tea, while others will not fall asleep until they put all thoughts out of their heads.
If, after all these recommendations, you still did not manage to fall asleep normally, we recommend that you consult a somnologist who will determine further tactics (conducting a special polysomnographic examination and determining the method of treatment based on the results obtained).
People with increased anxiety or suspiciousness have a fear of possible insomnia. Such patients are afraid to go to bed, wake up from nightmares. Sometimes the plot of dreams repeats itself all the time. This condition requires treatment by a specialist - a psychotherapist, but, fortunately, this does not threaten most people.
How to fall asleep quickly - in 10 seconds, 1 and 2 minutes
Do you spend more time trying to fall asleep than sleeping? You are not alone. Effort only causes an anxiety state that does not allow the brain to relax. And if the brain is not going to sleep, then it is difficult for the body to resist it. But there are science-proven tricks that will help you safely “turn off” the body in a matter of seconds. Let's talk about some of them.
Military method, or How to fall asleep in 10 seconds
Note: the move described below takes 120 seconds, but the last 10 seconds have been observed to be decisive.
Lloyd Winter's book Relax and Win: Championship Performance talks about a US Navy pre-flight school program that helps pilots fall asleep in two minutes or less. It took six weeks of practice to master the skill, but then it worked even after a cup of coffee or gunshots heard nearby. They say that the method helps even those who have to sleep sitting up.
1. Relax your entire face, including your mouth muscles.
2. Lower your shoulders to relieve tension. Leave your arms hanging down at your sides.
3. Exhale and relax your chest.
4. Relax your legs, thighs and calves.
5. Imagine something soothing and don't think about anything else for the next 10 seconds.
6. If the previous point does not work, say the words "do not think" over and over again for 10 seconds.
7. Here you should already be sleeping.
Didn't work the first time? Then you have to practice for some time to breathe properly and relax your muscles. In addition, the effectiveness of the method can be affected by attention deficit hyperactivity disorder and increased anxiety. Don't despair, we have a few more tips.
Breathing and Muscle Relaxation, or How to Fall Asleep in 60 Seconds
The next two techniques focus on the breath and muscles, allowing you to take your mind off the thoughts and get back to sleep. For beginners, they may take a little longer, with practice the efficiency increases.
Breathing method 4-7-8
Note: If you have a respiratory condition such as asthma or COPD, check with your doctor to avoid making your symptoms worse.
1. Prepare: Raise the tip of your tongue to a spot on the roof of your mouth behind your two front teeth. Keep it there throughout the exercises.
2. Part your lips slightly and exhale through your mouth, making a whistling sound.
3. Close your lips and inhale quietly through your nose while counting to four.
4. Hold your breath for seven seconds.
5. Exhale with a whoosh, counting to eight.
6. Repeat four times. Do not get hung up on the accuracy of execution, try to do it thoughtlessly. Let the body fall asleep if you feel that relaxation has come earlier than expected.
Progressive muscle relaxation (PMR)
The point is to tense and then relax the muscles. Exercise helps to achieve calmness in the whole body. Before starting, use the 4-7-8 method, imagining how tension leaves the body when you exhale.
1. Raise your eyebrows as high as possible for 5 seconds.
2. Then lower and feel the tension go away. Wait 10 seconds.
3. Smile broadly to feel the tension in your cheeks. Hold this facial expression for 5 seconds and relax.
4. Pause 10 seconds.
5. Squint with closed eyes. Hold for 5 seconds and relax.
6. Pause 10 seconds.
7. Slightly tilt your head back so that you can comfortably look at the ceiling. Hold for 5 seconds, and then relax and lower your neck onto the pillow.
8. Pause 10 seconds.
9. Continue to tense and relax the muscles in the same pattern, moving down - from the triceps to the chest, from the hips to the feet.
10. Allow yourself to fall asleep, even if you don't make it to the end.
While doing the exercise, focus on how relaxed and heavy your body feels when you feel good and comfortable.
Heavy artillery, or How to fall asleep in 120 seconds
If the previous methods didn't work, try these.
Forbid yourself to fall asleep
Surprisingly, such a paradoxical intention can be a good way. For those who suffer from insomnia, trying to sleep increases their anxiety levels. As soon as you stop forcing yourself, you relax and fall asleep.
Imagine a peaceful place
If counting is too active in your brain, try using your imagination. In a 2002 study, Oxford University researchers found that people who did this fell asleep faster than those who simply tried to relax and received no guidance.
Instead of counting sheep, try imagining a peaceful environment and the sensations associated with it, such as a waterfall, rushing water, an echo, the smell of damp moss. It is important that this image is imprinted in your brain and replaces the kaleidoscope of thoughts and worries.
While there is not enough research to say that acupressure works 100%. However, it is a very promising technique.
One method is to apply pressure to areas where there is particular tension (upper bridge of the nose, temples). There is also a set of exercises for insomnia. Some of them can be done in the supine position.
1. Find a small hole on the inside of the wrist from the side of the little finger.
2. Gently press it in a circular motion for 2-3 minutes.
3. Press lightly on the left side of this point (facing the palm) for a few seconds, and then hold the right side (turning the palm away from you).
4. Repeat the manipulations with the other hand.
"Inner Border Gate"
1. Turn your palm over to your face and place three fingers down from the crease of your wrist.
2. With your thumb, apply even pressure to this point midway between the two tendons.
3. Massage in circular motions until you feel muscle relaxation.
1. Put your palms together and open them to form a kind of bowl.
2. Then put your hands in this position to the base of the skull from behind so that the thumbs touch the junction of the neck and head.
3. Apply deep and steady pressure to the area, massaging it in a circular or upward motion.
4. Breathe deeply and notice how your body relaxes as you exhale.
If you have tried these methods and still cannot fall asleep within two minutes, check the following points:
- hide the clock
- Take a warm shower before bed
- open a window to ventilate the room,
- put on socks
- practice soft yoga for 15 minutes,
- put the phone away from the bed,
– arrange an aromatherapy session with lavender, chamomile or sage oils,
Eat dinner early to avoid stomach stimulation before bed.