You can utilize visualization exercises, relaxation techniques, and better sleep hygiene as some of the strategies to help you fall asleep more quickly.
The fastest way to sleep?
Do you spend more time trying to sleep instead of sleeping? You are not alone.
Too much effort can create (or perpetuate) a cycle of anxious, nerve-wracking energy that keeps our minds awake.
If your mind can’t sleep, your body has a really hard time keeping up. But there are scientific ways to flip the switch and guide the body into a safe shutdown mode.
Let’s take a look at some science-based tricks to help you fall asleep faster.
How to fall asleep in 10 seconds
It usually takes a magic spell to fall asleep this quickly and randomly, but with spell-like practice, you can eventually reach the sweet spot of 10 seconds.
Note: The method below takes a full 120 seconds to complete, but the last 10 seconds are just enough to snooze.
A popular military method first reported by Sharon Ackerman comes from a book called “Keep Calm and Win: The Championship.”
According to Ackerman, the US Navy’s pre-flight school developed a routine that puts pilots to sleep in 2 minutes or less. The pilots had to practice for 6 weeks, but they got it done, even with coffee and the sound of gunfire in the background.
Even people who need to sit and sleep are said to practice this meditation!
If this does not work for you, then you may need to work on the basics of the military method: breathing and muscle relaxation, which are scientifically proven to work. Also, certain conditions, such as ADHD or anxiety, may interfere with the effectiveness of this method.
Read on to learn the techniques behind this military technique and how to implement them effectively.
How to fall asleep in 60 seconds
Both of these techniques, which focus on the breath or the muscles, can help you get out of your mind and into bed.
If you are a beginner trying these hacks, these methods will take you 2 minutes to work.
4-7-8 breathing technique
Combining meditation and visualization, this breathing technique becomes more effective with practice. If you have a respiratory condition such as asthma or COPD, you should check with your doctor before starting, as it may worsen your symptoms.
To prepare, place the tip of your tongue on the roof of your mouth, behind your two front teeth. Always keep your tongue in there and purse your lips if necessary.