how to sleep better

Quick & Easy Methods to Help Fall Asleep

Tired of researching how to fall asleep? We understand the tension about your health and its connection with sleeping routines.

According to the SingleCare survey, around 30% of attendees have claimed to be diagnosed with sleeping disorders.

The amount might seem too less compared to the full percentage. But, if you multiply that with the worldwide population, it wouldn’t seem the same.

Over the years, many people have been busy enjoying the night life. Whether that be for work pressure, unwanted tensions, or party activities. The irregular bedtime schedules are what’s mostly responsible for their sleep disorders and distressing health.

Although, there are more other reasons to be specified for such sleeping issues, which concludes why everyone should consult a primary physician about their wellbeing.

Howbeit, we would also recommend you get in touch with your physician before you apply any of our sleeping tricks. After all, taking precautions is wrong even though our suggested methods are totally harmless to your health!

Table of Contents

How To Fall Asleep Faster - Importance Of Relaxation Techniques

The primary factor of our circadian clock or inner body rhythm is the suprachiasmatic nucleus (SCN), composed of about 20,000 neurons, which is impaired by excellent sleeping patterns.

The human body, when unable to sleep, fails to maintain this regular circadian rhythm. And that causes severe mental distress followed by a health breakdown as well.

Therefore, following a sleep schedule is essential for everyone. Even though general sleep patterns can vary from person to person, it’s essential to get advice diagnosis or treatment when it gets way out of midnight.

If you can’t fall asleep right when you get into bed or struggle with insufficient sleeping hours, try practicing relaxation techniques daily.

Many strategies can be selected including 10, 60, and 120 seconds rule. These techniques help to reduce any irrelevant distress from your mind and body to drive you into a deeper sleep within seconds.

People with major sleeping disorders such as insomnia or sleep apnea can also apply these techniques for getting good sleep. Although, we would recommend you consult a health care provider before practicing these methods.

Best Sleeping Tactics of 10, 60, and 120 Seconds

The vital cause of developing sleep problems is mind anxiety and stress. Once your mind’s unstable, your body’s unstable too.

So, to help you fall asleep fast and ensure a deep sleep, we cover some scientific sleeping tactics for you. Say goodbye to the sleepless nights and start practicing these relaxation techniques today!

Military Method - The 10 Seconds Rule

Falling asleep within 10 seconds might sound too magical for you, but well, you can do it for real. The only secret is that the process takes around 2 minutes to complete whilst the last 10 seconds act the major part of driving you into quality sleep!

The military method initially came out in print in 1981, in the book Relax and Win: Championship Performance in What You Do by Lloyd Bud Winter, according to a Medium post written by Sharon Ackman, who focuses on military and veterans.

According to Ackman, the military method was created to help the United Navy Pilots fall asleep within 2 minutes or less. It was hard to practice, but it was like a routine for which they could fall asleep in seconds after six months!

If you practice it with determination, you can also master the skills within months!

  1. Relax your facial muscles, including those in your mouth.
  2. To relieve stress, drop both shoulders on either side of your body.
  3. Then slowly exhale to relax your chest.
  4. Focus on relaxing the calves, legs, and thighs.
  5. To calm your mind, imagine a peaceful scenario for 10 seconds.
  6. If that doesn’t work, repeatedly try for ten seconds, saying the phrase ‘do not think.’
  7. As a result, you should fall asleep in less than 10 seconds!

Research says some people face difficulty mastering this skill. If you also face the same, it’s better to focus on the foundation tricks first, such as muscle relaxation and breathing exercise. This will ease the practice session for you gradually.

4-7-8 Breathing Method - The 60 Seconds Rule

The 60 seconds rule focuses on a meditation process where you have to practice deep breathing and visualization. Those with respiratory issues such as COPD or asthma should avoid practicing this 4-7-8 method without consulting a doctor.

To begin the process, purse your lips and place the tip of your tongue on the back of your two front teeth. It should touch and be constant on the roof of your mouth until you finish the course.

  1. Allow your lips to split and make a whispering sound for your mouth.
  2. Then seal your lips and breathe with your nose discreetly till counting to 4.
  3. Hold your breath for seven seconds.
  4. Then exhale slowly with a whoosh sound for 8 seconds.
  5. After each cycle, avoid becoming too alert. Try to do it without giving too much thought.
  6. Complete four complete breaths of this cycle. If you have the relaxation that comes before you have expected, let your body sleep.

Progressive Muscle Relaxation Method - The 120 Seconds Rule

Progressive muscle relaxation, often known as deep muscle relaxation, is a technique for relaxing the muscles. The idea is to tighten and relax your muscles and relax without stressing them.

This motion creates peace of mind in your entire body. It’s a strategy to aid with sleeplessness. Try to practice the 4-7-8 method before you start. See how your muscles get out of tension.

Concentrate on how comfortable and relaxed your body felt in this way. If the preceding methods did not function yet, you might have to get out of the underlying block. Try these approaches to fall asleep fast!

  1. Raise your eyebrows for 5 seconds as high as possible. This tightens the muscles on your forehead.
  2. Relax and feel the stress falling immediately within 10 seconds.
  3. Smile for 5 seconds to make your cheeks tense.
  4. Then relax for 5 seconds.
  5. Squint your eyes for 5 seconds.
  6. Then relax for 10 seconds.
  7. Gaze at the ceiling for 5 seconds and keep your head tilted slightly. Then sink your head back to relax into the pillow.
  8. Hold there for 10 seconds.
  9. Continue moving from your triceps to your chest through the rest of the body, thighs to feet.
  10. Try to fall asleep quickly, even if the upper body doesn’t tense and relax.

If none of these methods work best to help you fall asleep quickly, you can try changing your sleep environment a bit.

According to sleep experts, taking a warm bath or shower before bedtime works great for mind relaxation. You can also apply some acupressure techniques and paradoxical intention as an aid to sleeplessness—these medically reviewed techniques for better sleep quality.

How To Fall Asleep Fast - The Takeaway

We’ll close out with the most important tip to keep in mind. Above all, make sure you’re not going into bed too hungry or full with your bedroom as dark as possible.

And remember, everyone has their own tricks for how they get themselves to sleep. So, experiment until you find what is really best for you! You can also try using a natural sleep aid like melatonin if it’s been a while since your last dose.

If these tips don’t work for you, always feel free to reach out for informational purposes, and we’d be happy to help you with any of your problems. Good luck sleeping soundly tonight!