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Setting the right light, changing the bedsheets, using diffusers, and listening to soft music; there are many ways to comfort yourself before sleeping but in spite of trying a bunch of ideas some of us will find ourselves staring at the ceiling at 3 am.
You are not alone. Insomnia affects roughly 30% of the adult population. While insomnia is a medical condition that may need medical intervention your sleep could be affected by sleep disorders, an irregular circadian rhythm or simply poor sleep quality.
Trying to sleep fast can actually make falling asleep even harder. If you are someone who usually spends the night tossing and turning, then read on to know how to fall asleep fast.
Try the Military Method
The method is focused on muscle relaxation, mental visualization, and breathing to fall asleep. It is a popular method that comes from a book titled “Relax and Win: Championship Performance.”
This method was created to make people fall asleep in 2 minutes. Here’s how you can use this technique:
- Find a comfortable sleeping place, probably a bed
- Try relaxing the face muscles
- Release the tension from your shoulders and relax your hands
- Take long and deep breaths while relaxing the chest
- Relax your legs, feet, and toes slowly
- Calm your mind for 10 sec by imaging relaxing scenes
- If this isn’t helping, then try saying “Don’t think” for 10 seconds
This should help you fall into a deep sleep right away.
This is considered the fastest way to fall asleep and works for most people. If this doesn’t help you fall asleep, then you should work on your foundation skills of breathing and relaxing the muscles first.
How to Sleep in 60 Sec?
If the military method doesn’t work for you then you should explore breathing techniques, guided meditations, and other ways to fall asleep. Try some of these methods mentioned below.
4-7-8 Breathing Method
The popular 4-7-8 method is based on ancient yoga techniques that become effective with practice. It is a combination of meditation and visualization that can help release anxiety and calm the mind. People who have respiratory issues like asthma should consult with a doctor before starting this method.
The method can be practiced in these simple steps.
- Find a comfortable place to sleep, probably a cozy bed.
- Allow your tongue to rest behind your front teeth.
- Slowly exhale through the mouth while you empty the lungs.
- Breath in through the nose for 4 seconds, hold your breath for 7 seconds, and then exhale for 8 seconds.
- Try to practice this method with ease.
- Complete this cycle 3-4 times and relax your body.
Progressive Muscle Relaxation
Also known as deep muscle relaxation, this technique helps to unwind the nervous system and can also reduce your body temperature helping you achieve better quality sleep. This method can be a part of your bedtime routine to help with sleeplessness.
The method can be practiced in the following ways:
- You can start by raising your eyebrows as high as possible for 5 seconds.
- Then release the muscles and keep them down for 10 seconds.
- Smile generously, stretching your muscles for 5 seconds.
- Pause for 10 seconds.
- Squint the eyes shut for 5 seconds and hold.
- Pause for 10 seconds.
- Tilt your head backward so that you can see the ceiling clearly. Do this for 5 seconds.
- Pause for 10 seconds.
- Relax the rest of the body slowly and let yourself fall asleep.
As you are practicing this technique, focus on relaxing your body and try to keep it in a comfortable state. This could be one of the easy tips on how to fall asleep fast.
How to Fall Asleep in 120 Seconds?
If you are still struggling to fall asleep, then you can try some of these techniques. Out of these tried and tested methods, some of them might work for sure.
Try Staying Awake
Another powerful way to fall asleep faster would be trying to tell yourself to stay awake. It is also called paradoxical intention. This really helps people with insomnia, as this reduces the performance pressure of falling asleep.
According to research, people who tried this method fell asleep faster than those who didn’t. If you are someone who constantly searches for techniques on how to fall asleep fast, this can be really helpful.
Imagine a Calm Place
The key point here is to keep the mind calm. A disturbed mind cannot sleep tight. So the trick here is to calm the mind by visualizing a place that makes you feel comfortable and happy. This could be anything from a picnic table to late-night drives to a sunny day at the beach.
This is way better than counting endless sheep that you might not even like. Researchers have found that people who practice this technique fall asleep faster than those who don’t.
Try Acupressure
A relaxed mind is a happy mind. Acupressure is a traditional Chinese medicine that helps to ease insomnia and other health issues. Now, there are many pressure points that act up differently. From feet to the back of the neck, these points are all over the body.
Knowing the whereabouts of these points might come in handy when having a troubled night.
If none of the techniques worked for you, then you could always try these simple tips and tricks instead of wondering what to do when you can’t sleep. These are some practical habits that might come in handy. You’d be surprised to find yourself sleeping like a log.
Take a Warm Bath
You might have heard of this many times as a sleeping tip and probably asked yourself, does this really work? The short answer is yes.
Taking a warm bath 90 mins before bed induces the production of melatonin. It also works by de-stressing the body and changing the core temperature of the body. The body feels a bit cold, and a cold body indicates to the mind that it’s time to sleep.
Digital Detox
The 21st century has clearly hooked humans on smartphones, smart televisions, and smart devices for the purpose of comfort and convenience. But this has a reverse effect on the body. The blue light emitting from the phone restraints the melanin production thereby, disturbing the sleep cycle.
The best practice is to avoid all digital devices 90 mins before you go to bed.
Try Reading Something Light
The best and most popular way accepted by people worldwide would be to read a book before going to bed. Reading has multiple benefits. It keeps the mind busy and takes you into a new fictional world. This is a proven way to divert your mind from all that happens during the day and can help you fall asleep quickly.
Did you know, six minutes of reading reduces stress by 68%
Follow a Schedule
You might be familiar with the phrase, early to bed and early to rise, but do you know why it works that way it works? Eating early, say around 8 pm helps you to digest your food by 10 pm. After completing this process the body sends a green signal to the brain that it’s time to sleep.
Going to sleep when the body is naturally prepared to sleep is one of the easiest ways to fall asleep. So following a healthy routine that allows you to eat on time might help you to sleep on time.
Exercising Could Help
It is said that exercise helps the body to release endorphins which tell the brain to bring the activities down and sleep. Exercising for 1-2 hours should be sufficient enough for regulating the hormones. So, you can follow some exercises like lifting weights, push-ups, sit-ups, or any resistance exercises.
Avoid Caffeine Six Hours Before Bed
As much you might love coffee, you can’t avoid the fact that it will keep you up at night. According to research, people who drank coffee during the night slept less than people who didn’t. So from next time, avoid taking that cup of cold or hot coffee before bed.
Set the Lights
Lights could be the major deciding factor for a good night’s sleep. While some people can’t sleep with lights off, some prefer dim lights. Here, you’ll have to explore a bit to see for yourself what suits you the best. Did you know, sleeping with a dim red light can make you fall asleep fast? You should try this technique the next time you toss and turn on the bed.
Did you know, sleeping with a dim red light can make you fall asleep fast!
Avoid Sleeping During the Day
You might feel that a daytime nap could be refreshing and recharges you instantly. This could stop you from sleeping at night, which might make you restless. It could become a pattern that may affect your nighttime sleep schedule. A good way to fall asleep fast at night and to maintain good sleep hygiene is to avoid daytime napping.
Herbs for Sleep
Sleep is all about relaxing the mind, and many herbs can act as sleep aids. Each one of them has different effects that can ease sleeplessness. Lavender and chamomile are popularly known for their calming and sleep-inducing effects. If you ever wish to try out herbs, you can start with lavender or chamomile flowers
Find the Perfect Mattress
A perfect mattress can make all the difference to your sleep problems. Make sure you have a firm, supportive mattress that understands your body’s needs. As it is said, one should change their mattress every 5 years. You can explore many different types of mattresses to find the one that suits you.
Use a Weighted Blanket
Sleeping with a weighted blanket is often medically advised to patients with insomnia. It is the perfect way to reduce stress and anxiety and slow your breathing to treat insomnia.
Did you know that a weighted blanket reduces sleep anxiety in 63 percent of sleepers!
Try Meditation
Meditating before bed before sleep sounds like a boring idea, but meditation has proven to be one of the best ways to fall asleep fast.
If you are wondering how to fall asleep fast naturally then this may be one of the easiest options. Meditation practices clear the mind and reduce stress, which in turn helps you sleep better.
Turn Off That Manual Clock
Many people are not fans of the clock because of the tick-tock sound it makes. It can constantly disturb the mind and keep it awake. Well, nowadays, most people go for digital clocks, so there isn’t any disturbance there. But if you like to sleep in complete silence, then check if you have any manual clocks in the bedroom.
Since sleeping is all about comfort, you can read our blog on tips to maintain a sleep schedule. A healthy sleeping habit reduces the physical exertion your body might experience. Try these techniques to recharge yourself for the next day and for better sleep.
