How To Fall Asleep Fast

Although humans spend a third of their life sleeping, there are many of us that have trouble falling asleep. Ideally, falling asleep at night should take 10-15 minutes, but frustratingly, often this isn’t the case. Here are a few techniques you can use to fall asleep fast: 

The 4-7-8 Breathing Method 

• Exhale through your mouth, making a whooshing sound
• Breathe in quietly through your nose for 4 seconds 
• Hold your breath for 7 seconds 
• Exhale, making a whooshing sound, for 8 seconds 
• Repeat the cycle four times

The Military Method 

During WWII the US military found that sleep-deprived fighter pilots made poor decisions; so they brought in naval ensign Bud Winter to develop a scientific method of teaching sleep. After six weeks of practicing the technique, 96% of the pilots could fall asleep within 120 seconds.

• Relax your facial muscles by tightening them up in a wincing motion and letting them loosen
• Drop your shoulders to release any tension and let your hands fall to the side of your body
• Breathe out and relax your chest
• Relax your thighs and lower legs
• Clear your mind for ten seconds, if thoughts come naturally then let them pass
• Visualize a relaxing scene 

That’s it! Within a few minutes you should be asleep.

Progressive Muscle Relaxation 

This is similar to the Military Method in the sense that it focuses on relaxing your body. With some practice you can try combining this with the 4-7-8 Breathing Method. 

• Raise your eyebrows to wrinkle your forehead, hold for five seconds, then relax 
• Shut both your eyes tightly, hold for five seconds, then slowly open them
• Squeeze and tense your lips, cheeks, and jaw, hold for five seconds, then relax
• Your face should feel completely relaxed now
• Continue this process working your way down your body 
• Once you have curled and relaxed your toes, the process is complete 

So there you have it! We can’t guarantee these sleeping hacks will do the trick, but they will definitely have you feeling more relaxed. 

Next up, How You Can Start To Take Control Of Anxiety In A Worrying Time