The method to fall asleep fast: this is how you will fall into a deep sleep in 10, 60 or 120 seconds

If you are also familiar with the situation in which you go to sleep, close your eyes and start rolling in bed from side to side – you are really not alone. Many of us try to fall asleep every night, but find it difficult to do so easily, and here’s exactly the problem. Too much effort can cause a cycle of nerve-wracking energy and anxiety that will keep our brain awake for longer.

To do this, here are 3 science-based ways to help you fall asleep easily and quickly:

The 10-second method:
It may sound like some magic to fall asleep that way, but with practice you can eventually fall asleep so fast. According to the military method, first reported by Sharon Ackerman of the US Navy Flight School, if you practice this technique for up to 6 weeks, you can guarantee yourself a good and deep sleep every night for the rest of your life.

    • Relax all of your face, including the muscles of the mouth and jaw


    • Release the shoulders to release the accumulated tension and let the hands go down to the sides of the body


    • Take a deep breath


    • Let go of the legs, hips and calves


    • Clear your mind for 10 seconds by imagining a soothing situation
      * If that does not work, try saying the words “Do not think” over and over for 10 seconds *


The 60 second method:
This technique focuses mainly on your breathing and muscles, and should only take up to one minute. The method is called 4-7-8, and is not recommended for those who suffer from asthma or difficulty breathing.

    • Let your lips part a little and make a noise as you exhale through your mouth


    • Then close the lips and inhale quietly through the nose for 4 seconds


    • Then hold your breath for 7 seconds


    • And again exhaled with a noise (wash sound) for 8 seconds


    • Avoid the conscious attempt to be alert during the exercise and complete this cycle for 4 full breaths
      * If you feel like you are falling asleep even before you finish the count, let your body sleep *


The 120 second method:
If the previous methods did not work for you, there may be a basic blockage in your mind that you will need to get rid of first. In this technique you have to dub the feelings, and speak for yourself.

Tell yourself to stay awake instead. This way is called a paradoxical intention, in which the way to tell yourself to stay awake may also be the one that will make you fall asleep. For some people, failure to fall asleep can cause performance anxiety, which will make the process even more difficult. Studies have found that paradoxical intent is effective, sometimes even more so than the traditional breathing method.

By Editor

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