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How To Fall Asleep Fast

How to Fall Asleep Fast in 10, 60, or 120 Seconds

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32 views1 page

How To Fall Asleep Fast

How to Fall Asleep Fast in 10, 60, or 120 Seconds

Uploaded by

sasa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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SLEEP Sleep Science Routines Mind & Body

RESOLUTION REVOLUTION

How to Fall Asleep in 10,


60, or 120 Seconds
Medically reviewed by Nick Villalobos, MD
— By Christal Yuen — Updated on June 27,
2023

10 seconds 60 seconds 120 seconds


FAQ Takeaway

Relaxation techniques,
visualization exercises, and
improving your sleep hygiene are
some methods that may help you
fall asleep faster.

Are you spending more time trying to fall


asleep rather than actually sleeping? You’re
not alone.

It’s estimated that 1 in 3  people in the


United States experience sleep deprivation.
The number of hours recommended for
sleep depends on your age. But most people
need at least 7  hours of sleep in a 24-hour
period.

A lack of sleep may pose adverse


psychological and physiological effects, such
as:

constant fatigue, restlessness, or


irritability

decreased performance, concentration,


and memory

increased risk of depression and


anxiety

increased risk of heart disease,


diabetes, and obesity

Just the act of trying too hard to fall asleep


may cause a cycle of anxious, nerve-
wracking energy that keeps you awake. If
your mind can’t sleep, it’s difficult for your
body to follow, too.

There’s three essential factors to consider


before trying to fall asleep:

sleeping hygiene

bedroom environment

what you do during the day

If you’ve got these all under control and


you’re still having difficulty falling asleep, we
have a few anecdotal methods to help you
flip the switch.
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10 seconds
It usually takes a magic spell to fall asleep
this quickly and on cue, but practice may
help you reach the 10-second sweet spot.

The military method

The military method, most recently brought


back to mainstream attention by Sharon
Ackman, a writer for Medium, comes from
Lloyd Bud Winter’s book “Relax and Win:
Championship Performance” (1981).

During World War II, Winter developed a


relaxation technique that is said to have
helped the U.S. Navy preflight school airmen
fall asleep in 120 seconds. Stress and sleep
deprivation had impacted their judgment,
rationale, and decision making.

It took pilots nearly 6 weeks of practice, but


there was supposedly a 96% success rate —
even after drinking coffee and with guns
firing around them.

It’s important to note that a lack of scientific


research supports these claims. This
sleeping method also takes a full 120
seconds to complete. But the last 10
seconds is all it takes to finally snooze.

p The military method


1. Relax your entire face, including
the muscles inside your mouth.

2. Drop your shoulders to release


the tension, and let your hands
drop to the side of your body.

3. Exhale, relaxing your chest.

4. Relax your legs, thighs, and


calves.

5. Clear your mind for 10 seconds


by imagining a relaxing scene.

6. If this doesn’t work, try saying


“don’t think” repeatedly for 10
seconds.

7. Within 10 seconds, you should


fall asleep!

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If this doesn’t work, you may need to work


on the foundations of the military method:
breathing and muscle relaxation. Some
conditions, such as attention deficit
hyperactivity disorder (ADHD) or anxiety,
may also interfere with this method’s
effectiveness.

60 seconds
One article  suggests that slow breathing,
sleep hygiene, and relaxation methods may
be more useful to help treat insomnia than
some common pharmacological treatments.

The following two methods are meant to


help quiet your mind by focusing on your
breathing and relaxing your muscles. If
you’re a beginner, these may take up to 2
minutes to work.

4-7-8 breathing method

This breathing method was developed by Dr.


Andrew Weil, an integrative medicine doctor,
and is based on pranayama exercises. The
more you practice this meditation and
visualization technique, the more effective it
might be at helping you fall asleep.

If you have a respiratory condition, such as


asthma or COPD, consider speaking with a
doctor before beginning because this might
aggravate your symptoms.

To prepare, place the tip of your tongue


against the roof of your mouth, behind your
two front teeth. Keep your tongue there the
entire time, and purse your lips if you need
to.

p How to do one cycle of


4-7-8 breathing:
1. Let your lips part slightly and
make a whooshing sound as you
exhale through your mouth.

2. Close your lips and inhale


silently through your nose. Count
to 4 in your head.

3. Hold your breath for 7 seconds.


This is the most important part of
the practice.

4. Exhale (with a whoosh sound) for


8 seconds.

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When you breathe in again, a new cycle


begins.

Complete four full cycles. But let your body


sleep if you feel relaxation come on earlier.

Progressive muscle relaxation (PMR)

PMR, also known as deep muscle relaxation,


may help you unwind.

The premise is to tense — but not strain —


your muscles, then relax to release the
tension. This movement may promote
tranquility throughout your body and help
with insomnia.

Before starting, imagine the tension leaving


your body as you exhale during the 4-7-8
method.

p Relaxation script
1. Raise your eyebrows as high as
possible for 5 seconds. This will
tighten your forehead muscles.

2. Relax your muscles immediately


and feel the tension drop. Wait
10 seconds.

3. Smile widely to create tension in


your cheeks. Hold for 5 seconds.
Relax.

4. Pause 10 seconds.

5. Squint with your eyes shut. Hold


5 seconds. Relax.

6. Pause 10 seconds.

7. Tilt your head slightly back so


you’re comfortable looking at the
ceiling. Hold 5 seconds. Relax as
your neck sinks back into the
pillow.

8. Pause 10 seconds.

9. Keep moving down the rest of


the body, from your triceps to
chest, thighs to feet.

10. Let yourself fall asleep, even if


you don’t finish tensing and
relaxing the rest of your body.

Was this helpful? s r

As you do this, focus on how relaxed and


heavy your body feels when in this relaxed
state.
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120 seconds
If the previous methods don’t work for you,
then consider one of the following.

Tell yourself to stay awake

For people with insomnia, trying to fall


asleep might increase performance anxiety.

Research from 2021  suggests that


paradoxical intention (PI) may help reduce
sleep performance anxiety and increase the
perception of feeling well-rested after sleep.
PI is a technique in which you intentionally
stay awake in bed. This is meant to help you
overcome the fear and conscious effort of
falling asleep.

This method may be more effective than


traditional, intentional breathing practices.
However, research is limited.

Visualize a calm place

If counting is too stimulating, engaging your


imagination may be a better alternative.

In a 2002 study from the University of


Oxford, researchers found that people who
engaged in “imagery distraction” fell asleep
faster than those who had general
distraction or no instructions.

p Image distraction
1. Instead of counting sheep, try to
imagine a serene setting and all
the feelings that go with it. For
example, you can imagine a
waterfall, the sounds of echoing
rushing water, and the scent of
damp moss. The key is to let this
image take up space in your
brain to prevent yourself from
reengaging with thoughts,
worries, and concerns presleep.

Was this helpful? s r

Acupressure for sleep

A 2019 meta-analysis  suggests that


acupressure may slightly decrease the time
you fall asleep. It may also increase your
sleep efficiency and duration. However,
there’s limited research to determine
whether acupressure is beneficial.

Three specific pressure points may be more


beneficial than others to help you fall asleep
faster.

1. Spirit gate

p The technique
1. Feel for the small, hollow space
under your palm on your pinky
side.

2. Gently apply pressure in a


circular or up-and-down
movement for 2 to 3 minutes.

3. Press down the left side of the


point (palm facing) with gentle
pressure for a few seconds, then
hold the right side (back-of-hand
facing).

4. Repeat on the same area of your


other wrist.

Was this helpful? s r

2. Inner frontier gate

p The technique
1. Count three finger-widths down
from your wrist crease on one
palm facing up.

2. With your thumb, apply a steady


downward pressure between the
two tendons.

3. You can massage in a circular or


up-and-down motion until you
feel your muscles relax.

Was this helpful? s r

3. Wind pool

p The technique
1. Interlock your fingers (fingers out
and palms touching) and open
up your palms to create a cup
shape with your hands.

2. Position your thumbs at the base


of your skull, with thumbs
touching where your neck and
head connect.

3. Apply a deep and firm pressure,


using circular or up-and-down
movements to massage this
area.

4. Breathe deeply and pay


attention to how your body
relaxes as you exhale.

Was this helpful? s r

Frequently asked questions

How do I fall asleep ASAP?

The first steps that may help you fall asleep


fast are ensuring you:

have healthy sleeping habits, such as a


routine and turning your electronics off

have a comfortable, quiet, and dark


sleeping environment

have healthy habits during the day,


such as getting enough sunlight,
physical activity, and limiting caffeine
intake

If these don’t work, then some relaxation and


visualization methods might help, such as:

the military method

4-7-8 breathing method

progressive muscle relaxation (PMR)

paradoxical intention

visualization

acupressure

Why can’t I sleep at night?

Several psychological or physiological


reasons may make it harder for you to fall
asleep at night. These might include:

stress, anxiety, or depression

a poor sleeping environment, such as


light, loud noise, or an uncomfortable
bed

drinking too much caffeine, not getting


enough sunlight or exercise, or
spending too much time on your
electronic devices

some medications

Why am I tired but can’t fall asleep?

Not being able to fall asleep is frustrating,


especially if you’re already exhausted. This
may occur due to:

your circadian rhythm is off

napping during the day

stress, anxiety, or depression

too much time spent on your electronic


devices

too much caffeine intake or eating too


late
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Takeaway
If sleep is alluding you, it may be due to your
sleeping habits, environment, or daytime
activities. However, it may still be hard to fall
asleep if you have these under control.

Some breathing, relaxation, and visualization


methods may help you fall asleep faster.
These might help by focusing on your
breathing and muscles rather than external
factors.

If you still can’t fall asleep quickly after trying


these methods, speak with a doctor about
any underlying factors.

Cracking The Sleep Code: Can


Meditating Before Bed Reduce
 Insomnia?

 7:18  6:14

Cracking The Sleep Code: Cracking The Sleep


Can Meditating Before… Can Avoiding The C

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Last medically reviewed on June 27, 2023

How we reviewed this article:


SOURCES HISTORY

Our experts continually monitor the health


and wellness space, and we update our
articles when new information becomes
available.
Current Version

Jun 27, 2023

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