How to sleep within 60 seconds
Most of us find it hard to fall asleep. Yes, you are not alone. Trying to fall asleep fast seems like a dream that might never come true. Surprisingly even trying to forcefully sleep can hamper the sleep cycle. This tends to keep our minds wide awake. If you can’t put your mind to rest then your body won’t be able to do the same. Thankfully there are scientific tips and tricks that can help you just flip the switch and fall asleep. These science-based tricks will tell you how to sleep within 60 seconds.
Fall asleep in 10 seconds
It will take magic for you to fall asleep that fast. But this can be done with practice, yes, you can fall asleep in 10 seconds as crazy as it sounds. The method that is used is called The Military Method. It takes a total of 120 seconds but the last 10 seconds really work their magic.
The military method
This method was first mentioned in the book “Relax and Win: Championship Performance.” and was reported by Sharon Ackerman. According to her, the United States Navy Pre-Flight School had created a routine that helped pilots fall asleep in less than 2 minutes. It just took 6 weeks to practice, the best part is that it even works even after you drink coffee. It even works on people who want to sleep sitting up. If this hack doesn’t seem to work for you then you might have to work on your breathing and muscle relaxation. People who have ADHD or anxiety might have difficulty, as this might not be as effective.
Just follow these steps:
- Relax your entire face, let go of all the tension.
- Release tension by dropping your shoulders.
- Exhale, ease your chest.
- Relax your legs, thighs, and calves.
- Clear your mind for 10 seconds, image relaxing scenes.
- 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!
Fall asleep in 60 seconds
Focusing on your breath or muscles helps you fall asleep faster. If you are a beginner then you definitely need to follow these hacks, which take about 2 minutes to work.
4-7-8 breathing method
This breathing method will be more effective as you practice more, you need to mix the powers of meditation and visualization. If you have any respiratory conditions like asthma or COPD, you will have to consult a doctor before starting with the method, as doing this may aggravate your symptoms. To start off, place your tongue against the roof of your mouth just behind your front teeth. Just keep your tongue there the whole time and press your lips if needed.
Follow these steps:
- Make a whooshing sound with your mouth as you exhale.
- Then close your lips and inhale silently through your nose
- Count to 4 in your head.
- Hold your breath for 7 seconds.
- Exhale (with a whoosh sound) for 8 seconds.
- Don’t be too alert. Try to practice it mindlessly.
- Complete this cycle for four full breaths.
- Let your body sleep.
Progressive muscle relaxation (PMR)
Something that helps in sleeping faster as better is Progressive muscle relaxation, which is also called deep muscle relaxation. Relaxing your muscles and release the tension, promotes tranquility, this trick helps a lot with Insomnia. Before you try this, try practicing the 4-7-8 method as it prepares your body.
Follow these steps:
- Raise your eyebrows for 5 seconds, this helps tighten your forehead muscles.
- Relax your muscles and then feel the tension drop.
- Wait 10 seconds.
- Smile widely, this helps create tension in your cheeks.
- Hold for 5 seconds.
- Relax.
- Wait 10 seconds.
- Squint with your eyes shut.
- Hold 5 seconds.
- Relax.
- Wait 10 seconds.
- Tilt your head slightly back so you’re comfortable looking at the ceiling.
- Hold 5 seconds.
- Relax, let go of your neck, let it sink into the pillow.
- Wait 10 seconds.
- Keep moving down the rest of the body. Do this to each part of your body.
- Let yourself fall asleep.
Few other tips to get better sleep.
- Hide the clock.
- Warm water shower before getting into bed.
- Keep the room cool.
- Wear Socks.
- 15 min Yoga before sleep.
- Keep your phone away from your bed.
- Aromatherapy (lavender, chamomile, or clary sage)
- Don’t eat before going to bed.
If you are still unable to sleep then you should try these other tips that might help make your bedroom a more sleep-friendly place. Try to block out noise, using blackout curtains or earplugs, anything that helps you get a quiet and darkroom. Taking a shower before sleep helps a lot. Make sure you make your room perfect for sleeping before trying out the methods. If you try any of these methods do let us know in the comments below.
