How to naturally fall asleep

20 Simple Ways to Fall Asleep Fast: Exercise, Supplements & More

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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:

running
hiking
cycling
tennis

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
temperature
comfort

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:

lavender
damask rose
peppermint

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:

chocolate
coffee
sodas
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:

back
stomach
side

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:
magnesium
5-HTP
melatonin
L-theanine
GABA

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

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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.

Relaxation script

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.

Image distraction

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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The technique

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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The technique

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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The technique

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 quickly and easily fall asleep as an adult - the fastest way to fall asleep

Good sleep is incredibly important. It allows the brain and body not only to get enough sleep, but to rest and gain strength. Effective sleep is a concept that includes not only ways to quickly fall asleep in a minute if you do not want to sleep, but also the minimum likelihood of getting up in the middle of the night.

It is surprising that insomnia is not just a difficult falling asleep associated with sleep disturbance, but a state of the brain that cannot “turn off” in time. Therefore, we need to help him by creating certain conditions.

How to fall asleep quickly and easily: tips for an adult

Every person facing such a problem should take care of healthy sleep in advance. What is needed for this? It is necessary to observe a couple of simple but very important rules during the day:

Perfect lighting is the key to a timely change in the sleep-wake cycle. Throughout the day, try to do all your activities with sufficient natural or artificial light. This is important to support the cyclical fluctuations that affect the sleep-wake phase.
No exercise or training at least 3-4 hours before bedtime. The only exception is the pool. Swimming, on the other hand, helps you fall asleep faster.
Do not neglect the right dinner. Eliminate fatty foods, confectionery, chocolate, smoked meats, alcohol. They contribute to lightning-fast activation of the brain, give a powerful jump in insulin. Prepare light dishes from turkey, chicken, rice. As a dessert, a banana or a milkshake is suitable.
Create the right conditions. Ventilate the room, turn on the humidifier. Do a wet cleaning with Glorix. Dissolve 1 cap of Glorix in 4 liters of water, wash the floor. No need to rinse.
Set the mode. Try to go to bed and wake up at the same time.

Do you know that special “rituals” help a baby fall asleep in the evening? That is, the actions performed by parents from day to day, which make it clear that the time for sleep is coming. The same is true for an adult. You can train your brain to fall asleep with any procedures / activities that calm you down. Maybe it's short walks before going to bed, reading a book, taking a bath, listening to music, embroidering. The main thing is to do everything consistently, at a certain time every day.

How to fall asleep quickly in 1-5 minutes without drugs: 8 ways

Mini-survey

During the self-isolation regime, did new types of soiling/stains appear on your clothes? No, there were no new types of spots that a person needs only 7 minutes to fall asleep. But sometimes even half an hour, and even an hour, is not enough. How to fall asleep quickly at night as an adult? First, put your smartphone away. After all, the majority cannot fall asleep for a long time precisely because they go to bed with their phone, flipping through social networks. Thus activating brain activity. Therefore, put your smartphone on charge, forget about it until the morning, and also use one of the following tips:

The most common method is to count sheep/giraffes/elephants or whatever. The main rule is not to be distracted, focusing on the count. Instead of animals, you can imagine a ball swinging smoothly from side to side, like a pendulum. Focus on it and you won't notice how quickly you fall asleep.
Breathing exercise 4-7-8. Its principle lies in a special soothing and relaxing breathing technique. Inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds, and then slowly exhale through your mouth, stretching the exhalation for 8 seconds. By concentrating on your breathing, you will calm your heart rate, stop the flow of thoughts, and then easily fall asleep.
Visualization of oneself in a dream place. Instead of thinking about the day's events, pressing problems, imagine yourself in a place where you would feel happiness and satisfaction. A corner of paradise in the bay, a clearing with many fragrant flowers, a descent along a fast river. Draw every little thing: from the size of flower buds to the plumage of clouds.
Lie on your back, stretch well, relax as much as possible. Close your eyes, try to roll your eyeballs under your closed eyelids. It has been proven that this eye position is natural for the deep sleep cycle, and therefore it will be much easier to fall asleep.
Perform acupressure on the back of the head. To do this, bring your thumbs back, put them at the intersection of the neck with the head. Inhaling deeply, massage these points with upward and circular pressure. In just a couple of minutes, you will feel the relaxation come.
US Navy School Equipment. Thanks to her, it is possible to fall asleep in 2 minutes. Take a comfortable position lying on your back, stretch your arms along the body. Relax with a few deep breaths. Don't strain your legs. Now imagine a peaceful picture for 10 seconds. It can be a landscape, a favorite place, a person, etc. Then, over the next 10 seconds, clearly say the phrase “Don't think” to yourself. Falling asleep will come instantly.
Reverse action. Do you want to put your brain to sleep? Then tell him, "I don't want to sleep." It will execute your command, only vice versa.
Imagine any familiar object (monument, car, house, flower bed). And mentally bring it closer, and then move it away from you. It's like turning the wheel of a computer mouse, trying to take a closer look. Inspect the object from all sides, paying attention to details.

How to fall asleep on a plane on a long flight

The best solution is to adjust to your biorhythms. We are used to sleeping in the dark, so it is recommended to choose an evening/night flight.

If you still plan to fly during the daytime, then try to sleep less the night before the flight. At the same time, go to bed a little earlier than usual in the evening. While on the plane and getting ready for bed, do all the usual evening rituals (washing, brushing your teeth, warm tea, etc.).

And don't forget useful gadgets. Such as: earplugs or headphones, if you like to listen to quiet soothing music while you sleep, a sleep mask. Choose comfortable, loose-fitting clothing. Do not refuse the pillow and blanket offered by the flight attendant. Be sure to take a comfortable position and relax.

Originally Posted by June 30, 2021

How to Fall Asleep Quickly - Top 5 Quick Hacks | Medicine and health

12/14/2021, 23:12 |

Mia Subbotina

Mia Subbotina Health1 865

Many are familiar with the state when you cannot fall asleep for a long time, and the morning leaves no choice - you have to get up early and start your day in a broken state. 5-tv.ru shares five life hacks that will help you fall asleep quickly.

Write down the thoughts that particularly concern you and unburden your mind

It is common for people to find it difficult to sleep because of the chronic nervous tension that is transmitted to the body, causing it to be tense and stiff. To get rid of this condition, psychologists advise writing down the thoughts that are of particular concern to you at the moment. This will help unload the head and release the body from tension.

Muscle relaxation practice

Exercise is best done in bed, just before going to bed. Sit comfortably on your back, arms and legs should be in a free position. First, tighten the muscles of the feet and linger in this state for a maximum of five seconds, then sharply relax the muscles. Repeat the same with each muscle group, moving from the legs to the head. This practice relieves muscle clamps and body tension. After such relaxation, sleep will come much faster.

Accumulate natural fatigue in day

To fall asleep faster, you need to spend energy per day. Outdoor walks, exercise, house cleaning and more are suitable here. Physical activity causes fatigue, which will make you fall asleep faster, and also increases the production of sleep-enhancing hormones and helps reduce levels of cortisol, the stress hormone.

Before going to bed, take herbs that work as quickly as possible

Pharmacies now sell many preparations based on natural herbs fortified with glycine. They affect the body naturally and harmoniously.

Learn more