How To Fall Asleep Fast

When counting sheep just won’t cut it.

POSTED 11.06.20 09:23 BY AMBER CALLENDER

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.