How to fall asleep quickly?
If you usually spend sleepless evenings in which instead of sleeping you find yourself staring at the ceiling or facing too many thoughts without being able to fall asleep, the problem could concern what you do before going to sleep, but there are still some tricks – or techniques that if you prefer – which allow you to sleep quickly even when you feel like you are not sleepy.
Techniques for falling asleep faster usually focus on reducing stress before bedtime and inducing a calm and relaxed state of mind and body.
For this reason, sleep experts recommend making time for individual relaxation techniques that work best for you and your sleep habits.
However, if even that doesn’t work, there are some methods you can use to lose sleep in minutes.
5 techniques for fall asleep quickly
The 4-7-8 method
This practice is one of the most widespread among those who find it difficult to fall a sleep. The 4-7-8 method is based on pranayama(Yoga), an ancient Indian practice which means breath regulation .The technique is simple, takes very little time, and can be done anywhere in five steps.
First you need to place the tip of your tongue against your front teeth, then close your mouth and inhale slowly through your nose while mentally counting to four, then hold your breath for seven seconds. Then exhale through your mouth, making a whooshing noise for up to eight seconds.
The military method
The military method is a technique developed to help soldiers fall asleep in less than two minutes. Thankfully this technique is easy to do and can be done by anyone.
All you need to do is assume a comfortable position and relax every part of the body from the face to the shoulders, up to the legs. Then start taking deep breaths to relax your chest.
Finally you just have to visualize a peaceful environment to relax your mind .If you experience intrusive thoughts, acknowledge them and try to move beyond these images. And if you still struggle to conjure relaxing images, repeat a simple phrase to yourself, such as “don’t think”.
The practice of sleep journaling
In its simplest form, sleep journaling involves writing down your thoughts and feelings a couple of hours before bed. This practice is considered by some to be a sort of “brain drain” in which one gets rid of all worries through writing.
Thanks to its many benefits , Sleep Journaling is useful for all those who struggle to fall asleep quickly due to anxiety and stress.
White noise to fall asleep quickly
A noisy environment can prevent us from closing an eye or lead us into an unrefreshing sleep. In addition to reducing unnecessary or annoying sounds, you might also try listening to relaxing music that helps calm your body and mind. White noise, for example, is a particular sound that not only relaxes and promotes sleep. There are two theories about it for some, white noise helps “muffle” other annoying sounds, for others, hearing the same sound every night triggers a sort of Pavlovian response.
This means that we unconsciously associate noise with sleep and therefore fall asleep more easily.
The practice of progressive muscle relaxation
Progressive muscle relaxation uses breathing techniques combined with muscle contraction and release to relieve body stress. By gradually working all major muscle groups, this technique aims to promote relaxation and help you fall asleep faster.
You just have to lie down in bed, close your eyes and slowly start inhaling and exhaling deeply. Contract your face muscles for 10 seconds, then your shoulder muscles for another 10 seconds; all while continuing to inhale and exhale deeply.
Repeat these steps for all muscle groups in the body, starting at the shoulders and continuing down to the feet.