Are you wasting more time trying to fall asleep in 60 seconds rather than sleeping? No worries.
When we try too hard, we create (or continue to produce) a cycle of anxious, nerve-wracking energy that keeps us awake.
When your mind can’t sleep, your body has a hard time keeping up. There are scientific tricks you can use to turn off your body and guide it into a safe shutdown mode.
We will discuss some science-based tricks to help you fall asleep in 60 seconds .
How to Fall Asleep in 10 seconds
In order to fall asleep so quickly and on cue, it usually takes a magic spell, but like all spells, practicing will eventually get you there.
This method requires 120 seconds to complete, but the last 10 seconds are believed to be all that’s needed to snooze.
Methods of the military
In “Relax and Win: Championship Performance,” Sharon Ackerman first reported on the popular military method.
Pre-flight training at the United States Navy created a routine to assist pilots in falling a sleep within two minutes. Pilots had to practice for about 6 weeks, but it worked – even after drinking coffee and while gunfire was raging behind them.
Even people who must sleep mask sitting up are said to benefit from this practice!
The military method
- Relax the muscles inside your mouth as well as your entire face.
- To release tension, let your shoulders drop and your hands fall to your sides.
- Relax your chest as you exhale.
- Legs, calves, and thighs should be relaxed.
- Think of a relaxing scene for 10 seconds to clear your mind.
- Try repeating the words “don’t think” over and over for 10 seconds if this doesn’t work.
It shouldn’t take you more than 10 seconds to fall asleep!
In the event this doesn’t work for you, you are likely to have to utilize the military method’s foundations: breathing and muscle relaxation, which have been scientifically proven to be effective. ADHD and anxiety can also interfere with the effectiveness of this method.
To learn about the techniques used in this military method and how they can be effectively practiced, continue reading.
How to fall asleep in 60 seconds
Taking your mind off topic and getting back to sleep can be achieved with these two methods, which focus on your breath or muscles.
You may have to wait up to 2 minutes for these hacks to work if you’re a beginner.
Breathing method 4-8-3
With practice, this breathing method becomes more effective by combining both meditation and visualization. Before beginning, speak with your doctor if you suffer from an asthma attack or COPD, as this may exacerbate your symptoms.
Place the tip of your tongue behind your two front teeth on the roof of your mouth to prepare. Keep your tongue in place the entire time, and if necessary, purse your lips.
- Exhale through your mouth, letting your lips part and making a whooshing sound.
- Inhale silently through your nose after closing your lips. Make a mental count of 4.
- Take a deep breath, hold it for seven seconds, then let go.
- Exhale for 8 seconds (while making a whooshing sound).
- During each cycle, avoid being overly alert. Focus on practicing without thinking.
- Take four full breaths during this cycle. If you find yourself falling asleep sooner than expected, allow your body to rest.
- Relaxation of the muscles by progressive contractions (PMR)
Relaxing your muscles through progressive muscle relaxation, or deep muscle relaxation, is great for unwinding.
Relax your muscles after you tense them but do not strain them. Relaxing your muscles promotes relaxation throughout your entire body. Insomnia sufferers recommend this method.
Imagine your body relaxing as you exhale as you practice the 4-7-8 method.
- Script for relaxation
- As high as possible, raise your eyebrows for five seconds. Your forehead muscles will be tightened.
- Feel the tension drop as soon as you relax your muscles. Take a minute to relax.
- Creating tension in your cheeks can be achieved by smiling widely. For five seconds, hold the smile. Breathe.
- Take a 10-second break.
- With closed eyes, squint. Wait five seconds. Relax.
- Take a 10-second break.
- Look at the ceiling by tilting your head back slightly. Wait five seconds. Then, allow your neck to sink into the pillow.
- Take a minute to pause.
- From your triceps to your chest, from your thighs to your feet, keep moving down the rest of your body.
- Even if you just tense and relax your muscles, you should allow yourself to fall asleep.
Feel your relaxed and comfortable body as it feels heavy and relaxed.
Getting to sleep in 120 seconds
You might need to resolve an underlying blockage if the previous methods did not work. Here are some methods to try!
Keep yourself awake by keeping your eyes open
You may fall asleep faster by telling yourself to stay awake, a practice also known as paradoxical intention.
Sleeping can cause performance anxiety in some people – especially those with insomnia.
Imagine a peaceful environment
Try engaging your imagination instead of counting if it activates your mind too much.
Some people believe that visualizing something can make it real, and many people believe that visualization works with sleep as well.
Distraction from images
Try imagining a serene environment and the feelings that it brings, instead of counting sheep. Consider, for instance, the echoes of rushing water, the scent of damp moss, and the sounds of a waterfall. You should let this image fill up the space in your head so you don’t “re-engage with thoughts, worries, and concerns” before you go to sleep.
Sleeping with acupressure
Acupressure hasn’t been thoroughly studied to determine whether it actually works. Nevertheless, the available research shows promise.
It is a good idea to target your tense areas, such as your nose bridge or your temples, by stretching them.