Sleeping is essential for your health; it is one of the most important contributing factors to brain and body health. Many people have no problems when it comes to falling asleep, others suffer night after night, tossing and turning in their beds. If you are unable to get in your forty winks, it could significantly implicate your memory, mood, emotions and biological functions. Research proves that it takes approximately 10 to 20 minutes to shift from wakefulness to sleep. We will investigate a few options to help you fall asleep in minutes.
Fall asleep in two minutes!
According to reports the U.K. Independent mentions that there is a secret military technique that helps you fall asleep in only two minutes. This technique is used by American Troops to fall asleep in less tranquil situations. To fall asleep effectively try these four simple steps:
Step one: Let’s start from the top. Mindfully relax the muscles in your face and around your eyes, after this relax the muscles in your tongue and jaw. After this, you will notice that your neck muscles will also be relaxed. You are ready to move on to the next step.
Step two: Next step involves your upper body and shoulders. Drop your shoulders as far down as possible, do the same for your upper and lower arm, move from left to right so mindfully do this exercise one side at a time.
Step three: Breathe in and out and relax your chest, legs and thighs after this rest your feet. The process of progressive relaxation is midway. The next step is to prepare your mind for sleep.
Step four: Imaginary distraction. Take ten seconds to clear your mind, after this visualise one of the following two images:
Image 1: Picture yourself lying in a black velvet hammock in a dark room.
Image 2: You’re lying on a canoe on a lake with a clear blue sky above you.
Whether you are lying in the dark room on the hammock or the canoe; repeat the words “don’t think” for about ten seconds. A straightforward and effective technique said to work for 96 percent of people within four weeks of practice. Some report that this technique can take up to 10 days to work, so if it does not yield immediate results, do not despair. The trick also works on long-haul flights. So give it a try!
Drop the temperature in your room
It is important to mention that your body temperature changes when you fall asleep, a hot and stuffy room will prevent you from a peaceful slumber. The core temperature of your body decreases while the temperature in your hands and feet increases. If you suffer from cold feet, especially in winter, it is advisable to put on socks to help you fall asleep. A warm bedroom or a duvet that is too heavy will negatively affect your ability to fall asleep. To facilitate the rise in body temperature that occurs in your body, hands and feet you need to make sure that your room is cold. Set the thermostat of your air conditioner on a range between 15 – 23 degrees Celcius.; this could support you to fall asleep within minutes. Preferences vary so set the temperature that works for you.
If you don’t have an air conditioner make sure that you have a refreshing draught and be mindful of opening the windows. A stuffy, warm room will not be beneficial for a good nights rest. If your bedroom is fitted with an air conditioner make sure that the temperature is comfortably cold. Take a warm bath or a shower one hour before you go to bed, this will help your body to cool down and will signal to the body that it is time to go to bed. A firm mattress also prevents your body from overheating during sleep, if you sink deeper into the mattress, the pillow will envelop your body, and it will trap the heat. Excessive body heat, while you sleep, will prevent restful and peaceful sleep so be sure to keep the temperature in your room crisp and fresh.
Breathing exercises take only 60 seconds!
We live in a very stressful life, and many of us have nervous and anxious when we hit the pillow. If you train yourself to do mindful relaxation-breathing exercises, this could aid in falling asleep. One of the techniques that could help you to fall asleep within minutes is the 4-7-8 method. Dr Andrew Weill developed this method. Place your tongue behind your front teeth. Inhale and exhale through your mouth. Inhale again through your nose, count to four while you are in the process of inhaling. Now hold your breath for seven counts. Once again, exhale while you count to 8. Repeat this breathing exercise three times. It would help if you practised this breathing technique by sitting down with your back straight, repeat the process four times. When you exhale your mouth should make a “whooshing” sound. Some say that it takes only sixty seconds to fall asleep bottom line is you should fall asleep in minutes!
Breathing exercises most certainly have its benefits, and some say that the hypnotic and simple action of blowing bubbles will calm your body and mind before bedtime. Deep breathing with the act of blowing bubbles can also take your attention off the troubles of daily life. Think bubbles next time you go shopping and be sure to put that little container of bubbles next to your bed!
Advanced muscle relaxation
Advanced muscle reduction, can support you to fall asleep in minutes. To execute this technique you have to tense, but not strain your muscles. After this you need to release the tension, this simple technique will promote restfulness throughout the body. It is advisable to do the 4.7.8 method of breathing before you start with the progressive muscle relaxation exercise.
How it works:
- Lift your eyebrows as high as possible for 5 seconds, while you are rising your eyebrows your forehead muscles will tighten.
- As you relax your eyebrow muscles, the tension will drop. Wait for ten seconds.
- Smile broadly; this will create tension in your cheeks, hold the smile for 5 seconds before you relax.
- Now pause for ten seconds.
- Close your eyes and squint your eyes, hold the squint position for 5 seconds. Relax.
- Pause ten seconds.
- Tilt your head and look at the ceiling, hold this position for 5 seconds, relax and allow your neck to sink back into the pillow.
- Pause for 10 seconds.
- Repeat this process of muscle tensing. Move from your chest to your trices and then from your tighs to your feet.
- Allow yourself to fall asleep, even if you have not completed this process.
Research shows that many insomniacs benefit from a process called paradoxical intention, during this process, you tell yourself not to fall asleep. Many insomniacs suffer from performance anxiety; this is a fear that some develop when they are trying to fall asleep. People who practice this method tend to be less stressed, and they fall asleep more effectively.
Adjust your sleeping position and image distraction
Sleeping positions can significantly influence the time it takes to fall asleep. Research shows that side sleepers enjoy a night of better quality sleep, while back sleepers are less prone to enjoy a good night’s rest. Make a point of changing your sleeping position, and while you are on your side, you can imagine a waterfall, imagine the sounds of the rushing water and engage your smell while smelling the moss on the rocks.
Draw the curtains and go to sleep!
Before you practice any of the above techniques remember that a dark environment indicates to the mind that it is time to wind down. Put your electronic devices away, and give yourself 20 minutes to prepare for bed. Whether you decide to make use of breathing or visualisation techniques, you can be sure that your sleeping patterns will improve with a regular and steadfast bedtime routine.