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If you have spent useless hours trying to sleep, it is likely that you are part of the 30% of the population that suffers from secondary insomnia. The good news is that next time you can fix it in seconds.
This type of insomnia is usually the effect of anxiety that keeps you thinking about things that worry you and make it difficult for you to relax and sleep. As long as you can relax, you can fall asleep in no time.
We put together a list of the fastest methods you can use to relax and fall asleep, so that next time, falling asleep will be the least of your worries.
How To Fall Asleep In 1 Minute
10 Seconds: With This Military Technique, You’ll Treasure The Last 10 Seconds Of Your Day
Unless hypnotized by a psychologist or magician, it is impossible to lie in bed and fall asleep that quickly, but we promise you that the last 10 seconds of this proven military method is all we need to do the trick.
Try it constantly and with practice you’ll be convinced:
- Close your eyes, let your eyes rest into your sockets, and relax your entire face while breathing deeply and slowly.
- Relax and drop one shoulder and one arm at your side. Start on the dominant side, if you are left-handed, start with the left shoulder. Then do the same with the opposite shoulder and arm.
- Relax your chest by taking deep breaths and exhaling.
- Relax your legs, thighs, and feet. Start with your dominant side.
- Keep your mind clean and calm for 10 seconds,
- No luck? Try repeating “don’t think” for 10 seconds.
- Within 10 seconds, you should be out… zzz…
The full exercise usually takes no more than 120 seconds, but the last 10 seconds are said to be the key to falling asleep.
60 Seconds: The 4-7-8 Technique
This technique is a breathing exercise developed by Dr. Andrew Weil. This method was developed according to ancient yogic pranayama (breathing technique), which helps people control their breathing and reactions.
Doing this exercise every day will help you relax quickly, making it easier for you to fall asleep, even in just 60 seconds. Here’s how to do it:
- First, separate your lips and breathe out completely through your mouth.
- Then close your lips and inhale silently through your nose. As you do this, count to 4.
- Hold your breath for 7 seconds and relax.
- Then exhale completely, making a whooshing sound for 8 seconds.
60 Seconds: Progressive Muscle Relaxation
Some people also call it deep muscle relaxation, but the benefits are the same – you fall asleep quickly. It consists of tensing and relaxing the muscles repeatedly.
The technique was developed by Edmund Jacobson in the 1930s. He believed that physical relaxation leads to a calm mind. Let us guide you.
- Tense your arms for 5 seconds. Then relax for 10 seconds.
- Tense your forehead. relax.
- Tense your eyes and cheeks. relax.
- Tense your mouth and chin. relax.
- Tense your neck. relax.
Repeat this stretching and relaxation technique with the rest of your body until your toes are relaxed, that is if you are not asleep yet!
120 Seconds: Try To Stay Awake
It’s called Paradoxical Intention for Insomnia, in plain language, reverse psychology for the exhausted who can’t sleep. This method advises you to think continuously and order yourself to stay awake.
This reduces the anxiety caused by insomnia and the frustration of staying awake, helping you fall asleep faster.
120 Seconds: Picture A Calm Place
A common reason for difficulty sleeping is anxiety. According to research, imagining a peaceful and happy environment can distract you from your thoughts and worries, helping you relax and fall asleep in just a few minutes.
120 Seconds: Try Cooling It Down
Melatonin slightly lowers your body temperature when you are falling asleep.
During the summer or even winter, if your body is not cold enough, it can be difficult to fall asleep.
Try opening a window, putting on lighter pajamas, and drinking half a glass of cold water.
Lack of sleep can lead to several problems, such as the risk of developing diabetes, high blood pressure, and even coronary heart disease, in which the arteries retain fat and restrict blood circulation.
This is why sleeping well and well is a good habit. Here are some tips to help you fall asleep faster and better:
- Stay away from screens for at least half an hour before bed.
- Bathing at night will help you relax and fall asleep faster.
- Keep your bedroom cool, your body needs to lower the temperature so that you can sleep well.
- Read before you go to bed, as this will help you feel tired.
If you wake up in the middle of the night and have trouble getting back to sleep, don’t stay in bed. Get up, go to another room, and read a little. You will soon miss your bed.
Which one will you try tonight? Share with us in the comments below!