In This Guide
If you are someone who has trouble falling asleep then you probably want to know how to sleep fast. While some rely on sleep-inducing drugs as a solution, it is not a long-term answer due to the side effects it carries.
Specific natural ways, like maintaining a regular bedtime routine, avoiding electronics before night, reading before bed, taking light exercise throughout the day, and practicing certain mindfulness practices are beneficial to combat sleeplessness.
Different things work for different individuals, so experiment with what suits you the best. Below, we walk you through all the tricks that can actually work like magic and help you sleep like a baby. Read ahead to know more.
How to Sleep Fast in 10 Seconds?
Did you know? You can fall asleep in just 10 seconds. Now, you probably think this is a lie because, come on, falling asleep in merely 10 seconds seems almost impossible for individuals who struggle to fall asleep. But, there is actually a trick that can make it happen. And, it also helps you sleep better.
The concept of falling asleep in 10 seconds is derived from what is often referred to as the “military way.” While you won’t fall asleep fast naturally in 10 seconds, this unusual bedtime practice may help you fall asleep quicker and experience better sleep. So, how can I sleep faster? This unique exercise may be precisely what you need.
1. Military Sleep Method
The military technique is a sort of progressive muscle relaxation that also employs breath management and paradoxical intention to aid in treating sleep deprivation. Here’s a rundown of simple sleep tips to help you embrace this method:
- Begin by tensing the muscles in your face. Squeeze your brow muscles, press the tip of your tongue on your front teeth, and so on.
- The muscles should then be relaxed (including the tongue and your eyes).
- Allow your shoulders to droop and your arms to dangle loosely at your sides.
- During this stage, practise softly breathing and exhaling while gradually changing your attention to your thighs, calves, ankles, and, eventually, your feet.
You have two alternatives for the last phase of this procedure now that your muscles are relaxed and then you are ready to fall asleep quickly. The increasing muscular relaxation and breathing techniques should take around two minutes. Finally, you can choose between the two options:
- Option 1: Visualize a tranquil scene in your mind. Choose a single static picture that stops your mind from wandering when you’re relaxing on a boat, sleeping in a hammock, or dozing on the couch. For 10 seconds, concentrate on this picture.
- Option 2: Use reverse psychology on yourself for 10 seconds by repeating the phrase “Don’t think.” This notion is often used to assist insomniacs in ignoring their concerns about getting asleep. Repeating “Don’t think” repeatedly helps clear your thoughts, leaving your body and brain calm and ready to go asleep right away.
How to Sleep Fast in 60 Seconds?
These two techniques are easy ways to fall asleep which concentrate on your breath or muscles, assist you in getting your thoughts off the issue and back to sleep.
If you’re a rookie trying out these techniques, it may take up to 2 minutes for these ways to function in the beginning.
2. The 4-7-8 Breathing Method
This breathing approach, which combines the abilities of meditation and visualization, becomes increasingly powerful with practice because it is a good sleeping technique. If you have a respiratory problem, such as asthma or COPD, skip this step or see your doctor before trying this method.
Place the tip of your tongue on the roof of your mouth, behind your two front teeth, to prepare. Keep it there the whole time, and close your mouth.
How to Perform a 4-7-8 Breathing Cycle:
- Exhale through your mouth with your lips slightly apart and a whooshing sound.
- Then, quietly inhale via your nose while closing your lips. In your thoughts, count to four. Then, for 7 seconds, hold your breath.
- After that, exhale for 8 seconds (with a whoosh sound). Repeat this pattern for four full breaths. Allow your body to sleep if you see yourself relaxing.
3. Progressive Muscle Relaxation (PMR)/Deep Muscle Relaxation
Progressive muscle relaxation, which is similar to body scanning, entails concentrating on various regions of your body to achieve a state of relaxation is the best way to fall asleep. On the other hand, progressive muscle relaxation involves tensing and relaxing distinct muscle groups many times before allowing them to rest. Raise your brows to tense the muscles in your forehead, then allow them to relax, concentrating on the release of tension from the temples as you do so.
Concentrate on the way your eyelids fall over your eyes when you squeeze your eyes shut and allow them to relax. Smile to feel the tension in your cheeks and jaw, then let them rest, paying close attention to how each muscle interacts with the others in your face to achieve a relaxed state. Follow the same procedure across the remainder of your body, working through muscle groups in the shoulders, arms, belly, and legs until concluding at your heels. Continue to rest in this comfortable posture until you fall asleep.
How to Sleep Fast in 2 Minutes?
If the preceding approaches did not work, try these methods instead for falling asleep fast!
If you’ve tried these approaches and still can’t fall asleep in 2 minutes or less, check if you can do any more steps to make your bedroom a more sleep-friendly environment.
You can try:
- Taking a warm shower before going to bed
- Wearing socks and opening the window to keep your room cool
- A 15-minute mild yoga sequence
- removing your phone from the vicinity of your bed
- Aromatherapy (lavender, chamomile, or clary sage)
- Eating earlier in the day to prevent stomach digesting or stimulation before going to bed
4. Try to Stay Awake (Paradoxical Intention)
A surprising method for attempting to make yourself fall asleep quickly is to try to remain awake. While it may seem paradoxical, striving to stay awake might help you reduce your worry about falling asleep.
Because falling asleep is an automatic process, diverting your attention away from work at hand might provide your brain with the break it needs to cease counting sheep.
5. Engage Your Mind in Imagination
Asking oneself not to be concerned is like telling yourself not to think about a pink elephant. There you have it! Instead of telling your mind what not to think about, offer that eager puppy a new bone to chew on. Make use of your creativity to sleep longer. Create a setting that is as vivid as possible, with elements that appeal to all five senses. Take pleasure in the narrative you’ve created. If you can’t come up with a tale, imagine yourself decorating your ideal home room by room on an infinite budget. This will reduce your physiological arousal and assist you in falling asleep.
One technique that is the fastest way to fall asleep that concentrates on regions of your body that you know are incredibly stiff, such as the top half of your nasal bridge or your temples is acupuncture. Particular acupressure spots have been shown to aid with sleeplessness. Here are three things you can do without sitting:
- Spirit Gate
Look for the minor, hollow spot beneath your pinky side palm. For 2 to 3 minutes, gently apply pressure in a circular or up-and-down motion.
Gently push down the left side of the point (palm facing) for a few seconds, then hold the right side (back-of-hand facing). Repeat on your other wrist in the same place. These are the things to help you sleep.
- Inner frontier gate
Count three finger widths down from your wrist crease on one palm facing up. Apply constant downward pressure between the two tendons with your thumb. Massage in a circular or up-and-down motion until your muscles relax and then you will see that you fall asleep instantly.
- The wind pool
Interlock your fingers (fingers out, palms touching) and open your palms to form a cup with your hands. Place your thumbs at the base of your skull, contacting where your neck and head meet. Massage this region with deep and firm pressure, utilizing circular or up-and-down strokes. Deeply inhale and exhale, paying attention to how your body relaxes.
Other Ways to Fall Asleep Fast
Is it possible to sleep quickly? Many individuals make the mistake of trying to fall asleep nearly immediately, but transitioning from wide awake to sleeping isn’t always as simple as switching a switch.
Instead, begin winding down an hour before bedtime, gradually creating a sleep-friendly atmosphere in your bedroom by lowering the lights and relaxing your body.
Then attempt the following steps:
1. Turn Off Your Technology
With the proliferation of contemporary technology, it is more of a given than a question to browse the internet before bed. While it might be challenging to switch off your technology before bed, doing so can negatively influence your sleep quality. Many gadgets create a blue light that resembles sunshine; although this is beneficial before your morning coffee, it may be detrimental while attempting to sleep.
2. Consider Autogenic Training.
Autogenic training is a relaxing technique developed by German psychiatrist Johannes Heinrich Schultz. Autogenic training, based on hypnosis principles, employs a sequence of sentences to establish a soothing impact on your nervous system.
3. Perform a Body Scan
While a body scan may seem to be a medical procedure, it is essentially a simple relaxation method that you may use before bed to encourage better sleep. A body scan is a check-in with yourself and your body that you may do by paying attention to each aspect of your body with awareness and purpose.
4. Take a relaxing bath or shower.
After a hard day, a warm bath has long been used as a treatment. Did you know, though, that having a warm bath or shower might help you fall asleep 36 per cent faster?
Step into the tub for a lovely and soothing bath the next time you think you’re going to be up counting sheep. Even in warmer weather, taking a hot bath or shower might help enhance your sleep quality.
5. Practice Progressive Muscle Relaxation.
Progressive muscle relaxation, like body scanning, entails concentrating on various parts of your body to induce calm. On the other hand, progressive muscle relaxation involves tensing distinct muscle groups many times before allowing them to relax.
6. Before going to bed, meditate.
Meditation has been found in studies to be a practical approach to combat insomnia. By devoting time to meditation before bed, you may cleanse your mind of the pressures of the day and concentrate only on the present moment. Use the approach outlined below to meditate before going to bed.
7. Experiment with imagery.
Imagery is a mental practice that might help you relax before bed. To practise imaging, imagine a serene and joyful memory from your past and attempt to “paint” it in your mind, down to the most delicate details.
This mental activity will engage your brain and direct your attention to the picture of your choice, boosting relaxation and calming you down.
8. Establish a Bedtime Routine
Developing a regular bedtime routine might assist you in establishing your internal body clock, so you know when to retire for the night. It doesn’t matter whether your nighttime ritual is as essential as listening to pre-bedtime music or having a nightly bath; what matters is that it works for you.
Your nighttime regimen should be tailored to your preferences for self-care. There is no one-size-fits-all nighttime regimen, but if you keep to essential evening practice, your body will reward you.
9. Put on Socks
If you’re having trouble falling asleep and don’t know why, you may be getting cold feet – literally.
According to research, when your feet are chilly, your blood vessels contract, causing less blood to flow and signaling your brain to remain awake.
Putting on socks before bed might cause blood vessels in your feet to dilate, signaling to your brain that it’s time for some sweet dreams.
10. Using a Glow Light, dim the lights.
Light is a vital signal that informs your body what “mode” it should be. While intense lights, such as blue light, might assist keep you awake, ambient yellow-toned light can help signal to your body that it’s time to sleep.
A fading light, such as a glowing light, may assist your body in progressively relaxing into a sleep-ready condition. Start progressively decreasing the lights after supper until you’re ready for bed in your dark, snug refuge.
A good night’s sleep is beneficial to you both intellectually and physically. You will fall asleep fast when not tired. However, if you’re having difficulties falling asleep, the tension it causes might make it more difficult to sleep.
Set yourself up for a perfect night’s sleep with a soft and supportive mattress for the rest of your dreams, whether you conduct progressive muscle relaxation or start dimming the lights after supper.
Most individuals require between 10 and 20 minutes to fall asleep. Sleep latency is the time it takes us to fall asleep. It may take longer to fall asleep if you are nervous or have had an exciting or uncommon incident in your life. You may fall asleep instantly, particularly after a long day or a difficult night.
The top choices for drinking to sleep quicker are predictable: Most are decaffeinated teas or milk. “The antioxidants and scent in tea help reduce stress and generate feel-good hormones that assist quiet the mind and aid in deeper sleep,” explains Zeitlin. “Add a few drops of Manitoba Harvest Broad Spectrum Peppermint CBD oil ($25) for an added dose of calm—both peppermint extract and CBD oil are natural soothing agents.”
Sleep requirements fluctuate with time. A newborn may need up to 17 hours of sleep per day, whereas an older adult may require just 7 hours.
Birth to 3 months: 14 to 17 hours
4 to 11 months: 12 to 16 hours
1 to 2 years: 11 to 14 hours
3 to 5 years: 10 to 13 hours
6 to 12 years: 9 to 12 hours
13 to 18 years: 8 to 10 hours
18 to 64 years: 7 to 9 hours
65 years and older: 7 to 8 hours