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. Let’s investigate a few options to fall asleep in minutes!
Fall Asleep in Two Minutes
The U.K. Independent mentions 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.
So, try these simple four simple steps tonight:
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.
The 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.
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.
Imaginary distraction. Clear your mind in ten seconds, then visualise one of the following two images:
- Picture yourself lying in a black velvet hammock in a dark room.
- Imagine yourself drifting on a lake in a canoe. The Sky is blue and clear.
Whether you are lying in the dark room on the hammock or the canoe; repeat the words “don’t think” for ten seconds.
A straightforward and effective technique said to work for 96% 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!
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.
1. The 4-7-8 Method
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!
2. Blow Bubbles Before Bedtime
The hypnotic and simple action of blowing bubbles will calm your body and mind before bedtime.
Deep breathing with the act of blowing bubbles will take your attention off the troubles of daily life.
Advanced Muscle Relaxation.
Advanced muscle reduction, will support you to fall asleep in moments. 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. Those that practice this method tend to be less stressed, and they fall asleep more effectively.
Adjust your Sleeping Position and Image Distraction.
Side Sleepers Enjoy Better Quality Sleep
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.
Finally, Draw the Curtains!
Before you practice any of the above techniques remember that a dark environment indicates to your 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, visualisation techniques or muscle relaxing techniques you can be sure that your sleeping patterns will improve with a regular and steadfast bedtime routine.