Health
Expert shares the fastest way to fall asleep in 10, 60 or 120 seconds
If falling asleep is difficult for you these quick tricks will help you sleep better, faster and deeper.
Jonathan Arrastia
04.26.21

Sleeping Beauty

Many Americans go about their daily lives in constant movement so often that they forget the importance of a good night’s rest. Sleep is integral for the body to function at it’s highest capacity. It allows us to refocus and restore our immune system, thus allowing us to give it a 100% of our effort whenever we engage in a task.

Carlos Ebert
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Carlos Ebert

Some of us find it harder than others to begin our nightly slumber. It can take a while for those suffering from sleeping disorders to get into the habit of falling asleep rapidly and effectively. Not to worry though because we experts have shared their secret techniques that you can use to fall asleep quicker than ever before.

Bill Kasman
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Bill Kasman

Just imagine the trouble one must go through when they have insomnia. The inability to fall asleep can invoke a variety of health issues that include drowsiness, headaches, high blood pressure, and the list goes on.

Dosaze
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Dosaze

Sure there are your regular melatonin pills to induce more relaxation, but those looking to avoid taking pills orally can benefit greatly from these awesome methods that will guarantee you going to sleep fast in 10, 60, or even 120 seconds!

Dosaze
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Dosaze

10 Second Sleep

Known as the “military method”, this famous process was derived from the book titled, “Relax and Win: Championship Performance” by Sharon Ackerman. The United States Navy Pre-Flight School made the routine in order to assist pilots in falling asleep in about 2 minutes or less. It took these pilots roughly 6 weeks of hardcore practice, but the method has been tested and tried true. These tough soldiers were able to pull of sleeping while standing up even after drinking coffee and having gunfire in the background.

  1. Relax your entire face, including the muscles inside your mouth.
  2. Drop your shoulders to release the tension and let your hands drop to the side of your body.
  3. Exhale, relaxing your chest.
  4. Relax your legs, thighs, and calves.
  5. Clear your mind for 10 seconds by imagining a relaxing scene.
  6. If this doesn’t work, try saying the words “don’t think” over and over for 10 seconds.
  7. Within 10 seconds, you should fall asleep!
YouTube-AbrahamThePharmacist
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YouTube-AbrahamThePharmacist

60 Second Sleep

It’s especially critical to have a strong breath work ethic in order to have this method function properly. The cycle of 4-7-8 breathing is implemented in this kind of practice which involves specific breathing techniques that we will discuss momentarily. If you suffer from asthma or COPD, try visiting a doctor to gain approval as this method can have a chance to aggravate the lungs.

Start by placing the tip of your tongue against the roof of your mouth behind your two front teeth. Keep the tongue in place for the entirety of the method and purse your lips when needed.

  1. Let your lips part slightly and make a whooshing sound as you exhale through your mouth.
  2. Then close your lips and inhale silently through your nose. Count to 4 in your head.
  3. Then hold your breath for 7 seconds.
  4. After, exhale (with a whoosh sound) for 8 seconds.
  5. Avoid being too alert at the end of each cycle. Try to practice it mindlessly.
  6. Complete this cycle for four full breaths. Let your body sleep if you feel relaxation coming on earlier than anticipated.
YouTube-AbrahamThePharmacist
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YouTube-AbrahamThePharmacist

120 Second Sleep

Paradoxical intention is you telling yourself to stay awake and it having the reverse effect. For people with extreme sleep disorders, like insomnia, trying to go to bed can actually increase performance anxiety.

Try visualizing a calm place or somewhere peaceful has had huge success in allowing these type of people to fall asleep faster. In fact, research from the University of Oxford found that those who engaged in “imagery” distraction was able to fall asleep much faster than those who did not practice this type of visualization.

Instead of counting sheep, try to imagine a serene setting and all the feelings that go with it. For example, you can imagine a waterfall, the sounds of echoing, rushing water, and the scent of damp moss. The key is to let this image take up space in your brain to prevent yourself from “re-engaging with thoughts, worries, and concerns” pre-sleep.

YouTube-AbrahamThePharmacist
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YouTube-AbrahamThePharmacist

Still Not Going to Sleep Fast Enough?

If you’ve attempted these methods and you’re still getting no results, then you may want to try other tips that can help make your bedroom a more conducive space to allow you to rest easy. Also, what you eat and when you eat it could have a serious impact on the way you initiate your sleeping regimen. You can also try out this amazing Dosaze Cool Breeze Adjustable Pillow and the Dosaze Cooling Bamboo Sheet Set that will help reinforce and significantly promote a better night’s slumber.

There could be a myriad of things that work against you and you don’t even realize it. Try these tips and see if they’re right for you!

  1. hiding your clock
  2. taking a warm shower before bed
  3. opening the window to keep your room cool
  4. wearing socks
  5. a gentle 15-minute yoga routine
  6. placing your phone far away from your bed
  7. aromatherapy (lavender, chamomile, or clary sage)
  8. eating earlier to avoid stomach digestion or stimulation before bed
YouTube-AbrahamThePharmacist
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YouTube-AbrahamThePharmacist

Sleeping is no doubt one of the most important bodily functions that we must take advantage of. The benefits do wonders for our health, it helps amp our productivity up, and fuels us by recharging our batteries to get us ready for the next big challenge in life.

Check out this less than 5-minute video on how to fall asleep fast!

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By Jonathan Arrastia
hi@sbly.com
Jonathan Arrastia resides in Miami, Florida. He is a contributing writer for Shareably and enjoys walks, playing basketball, and creating art projects.
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