How to Fall Asleep Fast In 10, 60, Or 120 Seconds
Lack of sleep not only impacts you physically but also mentally. Therefore, getting enough amount of sleep at the right time is really important. If you are also having a rough time falling asleep on time, this blog is specially written for you. In this blog, we have covered some scientific tips to fall asleep fast. The tips mentioned in this blog are completely safe and easy to do. Therefore, try these tips and guide your body to a safe mode.
List of Contents
Why You Should Fall Asleep Early?
As we all know, sleep deprivation is one of the common issues we all face on a regular basis and sleep deprivation can lead to various health-related problems like coronary heart diseases, diabetes, and high blood pressure. Therefore, we must all try to fall asleep early not only to make us feel rested or relaxed but also for the sake of our mental and physical health.
Below are 5 healthy reasons why you must try to fall asleep early:
1. To prevent yourself from high risk of disorders
According to the research, 10% of night owls have a high risk of dying sooner as compared to the people who prefer to go to the bed early. Psychology says that when we push our body clock, it tends to have physiological and psychological impacts on our behaviors. We start feeling more stressed. Additionally, late sleeping means late eating which results in less exercising. Additionally, we must put ourselves in natural light after waking up to keep our body clock regulated.
2. To eat a healthy breakfast early
According to research, it is said that when we eat breakfast early, it reduces our risk of getting diabetes. A study revealed that eating a healthy breakfast early can help in lowering the BMI and helps in maintaining overall wellbeing.
3. To prevent yourself from the risk of Alzheimer’s
According to a study published by NIH, not getting sleep for one night increases the risk of developing Alzheimer’s by 5 Percent. Therefore, the more sleep we get, the less risk we face of getting health-related disorders.
4. To prevent yourself from inflammation
Sleeping less can cause inflammation in your system and put you at risk of developing arthritis. Additionally, lack of sleep also makes people emotionally stress which impacts their relationships (be it professionally or personally).
5. To maintain your sleep cycle
It’s a fact that going to bed early can make your sleep schedule healthy and regulated. You will need to figure out the need for sleep in your body and will have to adjust the schedule according to the schedule. Whenever you try to adjust the schedule according to your needs make sure you follow a healthy routine and try to wake up early so that you can expose yourself to the natural light.
Moreover, here are some dos that you can follow to the right amount of sleep:
- Say no to screen times.
- Take a shower at night.
- Keep your room’s temperature regulated.
- Try reading a book.
- Visualize things that make you happy.
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 the below-mentioned steps to follow the Military Method:
- Relax your entire face.
- Drop your shoulders to relieve 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!
Also Read: Best Meditation Retreats
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.
How long does it take to keep you falling asleep?
The fact is these tips do not work directly, it takes time! Therefore, while trying these tips, allow yourself a couple of minutes before stressing out. If you will conk out instantly, you will probably experience sleep deprivation. Therefore, stay calm and allow yourself to stay relaxed.
When we don’t get enough sleep, we incline to make up the deficit the next day, this is the most wrong thing we are doing since childhood. This never helps!
Therefore, while allowing yourself some time to sleep fast, you can also follow these quick tips:
- Don’t overthink; just try to go with the flow.
- Try to maintain a proper and healthy schedule.
- Be mindful and watch your unhealthy signs.
- Try to reduce your stress with these effective tips.
- Eat healthy at a proper time.
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.
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.
Also Read: PMS and Mood Swings:What’s The Connection
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.
Frequently Asked Questions
Q1. 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.
Q2. Is it normal to fall asleep quickly?
Yes, the tips and methods inscribed in this blog are completely safe and normal. All the methods are scientific-based methods that do not harm your physical or mental health.
Q3. Is it better to go to bed early or sleep in?
It is good to jump in bed early but make sure that you’re have taken your last meal at least one hour ago. Additionally, it is better to maintain a proper sleep schedule for improved health and wealth.
Q4. Should I stay up all night if I can’t sleep?
No, it is completely wrong to stay up all night if you can’t sleep. If you’re not able to sleep on time, keep trying, and try the methods inscribed in this blog. Furthermore, if you’re not able to sleep continuously, Calm Sage strongly recommends connecting with a certified mental health provider.
Small Message from the Author
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.
Additionally, please note that these tips are designed to help speed up the sleeping process. Hence, the methods inscribed in this blog cannot be considered as a cure for lack of sleep. If sleeping on time is a constant struggle, Calm Sage strongly recommends reaching out to a professional.
I hope this blog helps you to fall asleep fast in seconds. Comment down and let us know your favorite method or tip to fall asleep fast. For more such content, follow Calm Sage on all social media platforms.
Thanks for reading.
More power to you!
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