How to fall asleep in 10, 60 or 120 seconds

How to fall asleep in 10, 60 or 120 seconds

How to fall asleep in 10, 60 or 120 seconds

January 24


Proven methods to quickly relax and turn off thoughts before bed.
Photo by Elena Evstafieva

Elena Evstafieva

How to fall asleep in 10, 60 or 120 seconds


Fall asleep in 10 seconds

Strictly speaking, this method requires more time, but it is the last 10 seconds of the exercise that should put you to sleep. Initially, it was developed for the military, who need to fall asleep in conditions that are not the most suitable for this. They say that 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.

Here’s what you need to do after getting comfortable in bed:

  • Relax your facial muscles and tongue.
  • Lower your shoulders to get rid of the tension built up in them.
  • Place your arms loosely along your body.
  • 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 in the next 10 seconds after doing these steps.

Fall asleep in 60 seconds

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

To begin, place the tip of your tongue so that it rests on 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 whoosh.
  • Close your lips and inhale through your nose. As you do so, mentally count to four.
  • Hold your breath for 7 seconds.
  • Exhale with noise, stretching the exhalation for 8 seconds.
  • Start the next cycle. Try to concentrate primarily not on the count, but on the sensations of breathing.

Do this for four breathing cycles. If you feel ready to fall asleep after the second or third, don’t force yourself to continue.

If you have any respiratory condition, it’s 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 leaving your body. After you have relaxed one muscle group, concentrate on the pleasant sensations for a few seconds, and only then move on to the next part of the body.

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

In the process, you will feel that you are falling asleep. If you did not have time to work out all the muscles and fell asleep, it’s okay. In the event that after this exercise you still can not sleep, do one of the following.

Repeat the phrase “Don’t sleep”

Paradoxically, it helps to fall asleep faster. This method is recommended for people who suffer from insomnia, and studies show that it really works. Try it if you usually get nervous about not being able to sleep.

Imagine a calm place

If your brain is too active due to the need to count in the previous exercises, try turning on your imagination instead of counting. According to According to scientists, people who use images to relax fall asleep faster than those who simply try to distract themselves from their thoughts.

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

General Tips

The methods described above will help you fall asleep faster, but there are additional ways to make it easier to fall asleep. They are worth including in your evening ritual, no matter what exercise you choose.

  1. Don’t eat right before you go to bed.
  2. Practice relaxing yoga.
  3. Ventilate the room.
  4. Hide your watch so you don’t look at it while you’re trying to sleep.
  5. Move your phone away from the bed.
  6. Take a hot shower or bath before bed.
  7. Sleep in socks.

What helps you sleep?

Read also 🥱🛌💤
  • How to fall asleep quickly: 15 science-based ways
  • 10 scientifically proven ways to restore sleep patterns
  • How caffeine, alcohol and exercise affect sleep
  • Which foods are good before bed and which are bad

Article source: How to Fall Asleep in 10, 60, or 120 Seconds
Cover: Everett Collection/Shutterstock
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