How to Fall Asleep Fast In 10, 60, Or 120 Seconds
We understand that feeling when we try to fall asleep early, but our brain totally disagrees. Do you know this inability to fall asleep can result in a cycle of nerve-wracking, anxious state with total lack of sleep?
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In this blog, we have highlighted some scientific tips to fall asleep fast. Try these tips and guide your body to a safe mode.
How to Fall Asleep Fast Naturally?
Sleep deprivation can lead to numerous health-related problems such as coronary heart diseases, diabetes, and high blood pressure. This is why you should try to fall asleep early. Here are some dos to get a night of better sleep:
- Say no to screen times.
- Take a shower at night.
- Keep your room at a cool temperature.
- Try to read a book.
- Visualize things that make you happy.
calmsage has researched some scientific ways that can help you to fall asleep in 5 minutes or less. Although these ways can not replace medical prescriptions if you have any serious sleep concern then you should consult your medical professionals. but you can keep these quick ways to fall sleep for better improvement and. Give it a try they will surely make your sleep better.
How to Fall Asleep in 10 Seconds:
Yes, you read that right! You can actually fall asleep in 10 seconds without doing any spell.
1. The Military Method
The Military Method was first reported by Sharon Ackerman in the book “Relax and Win: Championship Performance.”
Disclaimer: The method takes 120 seconds to finish, but the last 10 seconds takes to finally shut down your mind.
Follow below-mentioned steps to follow the Military Method:
- Relax your entire face.
- Drop your shoulders to release the stress.
- Exhale and relax your chest.
- Relax your legs and thighs.
- Imagine a relaxing scene.
- If this doesn’t work, say “don’t think” over and over for 10 seconds.
- Enjoy sleep!
If Military Method does not work, you might require focusing on foundations of the Military Method like muscle and breathing relaxation. Keep reading more about the method to enjoy the benefits of the Military Method.
How to Fall Asleep in 60 Seconds
There are two famous methods for sleeping in 60 seconds. These methods usually focus on your breath or muscles which helps you to take your mind to relax and fall asleep.
1. Progressive Muscle Relaxation (PMR)
This method is also known as Deep muscle relaxation which helps you unwind the stress and makes you fall asleep easily. This method focuses on relaxing the muscles and releasing tension from the body. Follow the steps mentioned below to fall asleep in 60 seconds:
- Raise your eyebrows for 5 seconds (this tightens your forehead muscles).
- After that, relax your muscles (hold for 10 seconds).
- Smile widely for 5 seconds. Relax.
- Give a pause for 10 seconds.
- Squint with your eyes shut for 5 seconds. Relax.
- Slightly tilt your head back to comfortably look at the ceiling. Hold for 5 seconds.
- Give a pause for 10 seconds.
- Keeping moving down, from thighs to feet and triceps to the chest.
- Close your eyes, keep your body in a free state. Enjoy sleep!
2. 4-7-8 Method
This method is the mixed power of visualization and meditation. 4-7-8 method becomes more effective with continuous practice.
If you have COPD or asthma, we suggest you first confirm with your health advisor, as this method may aggravate your symptoms.
To begin with, place the tip of your tongue against the roof of your mouth, behind your two front teeth. Further, keep your tongue there for the whole time and purse your lips, if required.
Follow below-mentioned steps to fall asleep in 60 seconds:
- Let your lips part slightly.
- Then close your lips and inhale silently for 4 seconds.
- Hold your breath for 7 seconds. You can also count till 7 in your head.
- Exhale with a whoosh sound for 8 seconds.
- Avoid being too alert.
- Keep doing this process mindlessly.
- Perform this activity at least 4-5 times.
- Close your eyes and enjoy sleep!
Disclaimer: For beginners, these methods might take up to 2 minutes in the starting phase.
How to Fall Asleep in 120 Seconds
Try this technique when the above-mentioned techniques do not work for you.
1. Visualize a calm zone
Try engaging yourself into imagining a calm and peaceful zone, if counting activities is stressful. This a fact that visualizing something can make it real, and it might be possible this works with sleep too.
Try to imagine a serene view and add all the feelings in it. Like, you can imagine a treehouse with chirping birds and the fragrance of damp moss.
The aim is to prevent your mind from re-engaging thoughts, concerns, and worries.
Visualize serenity and enjoy sleep!
2. Tell yourself to stay awake
This method is known as “Paradoxical intention” means telling yourself to stay awake. It is the most common way to fall asleep fast.
Food Items to Fall Asleep Fast:
Yes, some of the food items can also help us to fall asleep fast. Below mentioned are the 5 basic and easily available food items to fall asleep fast within minutes.
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1. Skim Milk and Cereal
Skim Milk and Cereal are light foods which can be taken in small quantity before stepping towards bed. Skim milk and cereals help you to fall asleep fast. Additionally, skim milk and cereal come in the healthy food category.
Bananas are highly rich in magnesium, potassium, and other nutrients which help your muscles to relax. The great fact about Bananas is that they have tryptophan. Tryptophan is an amino acid that promotes a feeling of relaxation and calmness in the body.
You can opt for oatmeal when you are craving for something warm. Oatmeal is rich in high-glycemic-index which have sleep-inducing effects and helps to fall asleep fast.
Almonds are the crunchy nuts having magnesium which helps in muscle relaxing. Other than magnesium, almonds have other nutrients as well which promotes relaxation and sleep.
5. Greek Yogurt
Greek Yogurt has tryptophan and calcium, an ideal snack to eat before stepping in bed. You can combine Yogurt with bananas and almonds to fall asleep fast.
4 Main Pressure Points to Fall Asleep Fast:
Below-mentioned is the 5 top main pressure points to fall asleep fast:
1. Spirit Gate
Location: You can locate Spirit gate point at the crease of the outer wrist, just below the pinkie finger.
Procedure: All you have to do is apply pressure in an up-and-down movement or in a circular movement for continuous 2-3 minutes. Repeat the procedure on the wrists to fall asleep quickly.
Spirit gate point is connected with the mind which helps us to fall asleep faster.
2. Three Yin intersection
Location: you can locate Three Yin Intersection on your inner leg, right above the ankle of your feet.
Procedure: To locate the Three Yin Intersection easily, you can count three fingers above your ankle. After locating the pressure point, apply pressure and massage for at least 1-2 minutes. Repeat the process 3-4 times.
The procedure also helps to handle menstrual pain and pelvic diseases. If you are pregnant, please do not use this technique.
3. Bubbling Spring
Location: You can easily locate Bubbling Spring on the sole of the foot. All you have to do is curl the toes inward and you will find a small depression just above the middle of the foot.
Procedure: Take one foot and curl toes… find the depression and apply pressure and massage for 2-3 minutes. Repeat the procedure on both feet.
4. Inner Frontier Gate
Location: You can easily locate the inner frontier gate on the inner forearm between two tendons.
Procedure: Turn your palm in your facing. Now, take one hand and count three fingers down the crease of your wrist. Now, apply pressure and massage for 1-2 minutes.
5. Wind Pool
Location: You can easily find Wind Pool at the back of your neck. Wind pool point is present where your skull attaches with neck nearby the mastoid bone.
Procedure: Gently open your palm and fingers and make a cup-like shape from your hands. With the help of your thumbs, apply pressure and massage gently for 4-5 seconds and repeat the process. Try to breathe deeply while performing this technique.
What is the Purpose of a Good Sleep?
The purpose of having a good sleep is healthy body and mind, control of weight, fewer calorie intakes due to fit body, improves productivity and concentration, maximizes athletic performances, reduces the risk of stroke and heart diseases, removes stress and anxiety, improves metabolism and reduces diabetes risk, reduces the symptoms of depression, improves immune function, and whatnot.
A word from Calm Sage….
Try out these techniques, after some days or weeks, you will be able to sleep faster within minutes. After waking up, you will feel more energized and healthy.
Thanks for reading!
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