It takes about 10-20 minutes to fall asleep. Differences between people are not a symptom of a problem. However, anyone who constantly struggles to fall asleep may have a sleep disorder such as insomnia.
You can do a little exercise to fall asleep faster. Over time, the following methods will help a person fall asleep faster.
Sleeps in 10 seconds
Several techniques help people fall asleep faster.
No method guarantees that a person will fall asleep in 10 seconds. However, the final stage of the military method may help people achieve this.
This method originates from US military practice. Lloyd Winter’s 1981 book “Keep Calm and Win: Championship Performance” popularized this book.
The full military method takes 2 minutes, but the last 10 seconds are the key to falling asleep.
Tighten for a short time and then relax the facial muscles. Allow the tongue to rest.
Lower your shoulders to the ground and let your arms relax by your sides.
Relax the chest and breathe in and out in a normal rhythm.
Soothes thighs and lower legs.
Clear your mind, reflect on your thoughts, and stop making decisions.
Imagine a relaxing scene like floating on a boat overlooking the blue sky, or lying in a black hammock surrounded by soothing darkness. If you can’t imagine any scene, repeat the mantra “Don’t think”.
You should fall asleep within 10 seconds of doing step 6.
It is important to note that no studies support the effectiveness of this method. Various online blogs and forums refer to it, but research is needed to prove it as a reliable way to fall asleep in 10 seconds.
Sleeps in 2 minutes
Breathing techniques and gradual muscle relaxation help people fall asleep. None of these methods can guarantee that a person will fall asleep in 2 minutes.
4-7-8 breathing technique
The 4-7-8 breathing technique aims to use controlled breathing to aid in relaxation. Dr. Andrew Weil developed this method.
The tip of the tongue should be attached to the skin behind the upper front teeth and should be kept intact.
Breathe in fully through your mouth and make breathing sounds.
Close your mouth and count to 4 breaths silently through your nose. Hold your breath for 7 counts. Exhale completely through the mouth and count to 8.
Repeat step 3 three more times for a total of 4 breaths.
Dr. Weil says the exercise is a “natural way to calm the nervous system.” It becomes more effective with practice and can help people fall asleep within minutes of mastering the technique.
Counting my breaths
Counting your breaths is a simple but effective breathing technique. To count breaths:
Close your eyes and take a few deep breaths. Then allow the breath to come naturally – don’t deliberately slow or speed it up.
Count each breath to five and then start over. Do not count breaths. If you forget the number, start over from 1.
Breathing techniques become easier with practice.
Gradually relax the muscles
Progressive muscle relaxation is a popular technique for people with anxiety. According to an article from a trusted source, it helps people fall asleep faster and get better quality sleep.
To perform this technique, tense each muscle before consciously relaxing it again.
Begin by tensing the facial muscles and then relaxing them.
Relaxes neck and shoulder muscles
Continue to relax all muscles and move the body up to the toes
People may fall asleep after or during exercise.
Advanced muscle exercises available online may be helpful for beginners.
Sleeps within 5 minutes
People who want to fall asleep within 5 minutes can spend more time on sleep-inducing techniques and exercises, including the ones mentioned above. They can also try:
Meditation and guided visualization
Guided meditation and visualization are common forms of relaxation training.
An article in JAMA Internal Medicine suggests that mindfulness-based meditation can reduce nighttime sleep problems and daytime sleep problems.
Guided imagery involves envisioning a pleasant, peaceful scene that creates relaxation for the body and mind. People fall into a soft sleep while meditating and envisioning a soothing scene.
A paradoxical idea
Sometimes the pressure to fall asleep quickly prevents people from nodding off. A paradoxical idea intrinsic to reverse psychology can remedy this.
To practice paradoxical ideas, try to stay awake in bed on purpose. It reduces the anxiety of the sleep activity and allows you to reduce anxiety.
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Findings from studies on paradoxical goals have been pooled, with some studies showing it to be more effective than controls, while others have found no benefit. However, it is worth trying, especially if other methods do not help.
Other techniques and methods
Other ways to sleep better include:
Changing your daytime and bedtime habits can make sleep easier and improve sleep duration and quality.
A 2017 article recommends getting plenty of exercise throughout the day, but not exercising before bed because it can cause arousal.
Stretching before bed can help improve sleep quality, according to an old article.
Try to avoid alcohol, caffeine, nicotine, and other stimulants a few hours before bed.
Do not eat oily, greasy or spicy food before going to bed.
Make sure the bedroom is not too hot or too cold – 60-65°F is ideal for sleeping.
Keep the bedroom dark, reduce light sources such as digital clocks, and wear an eye mask if needed.
Try to keep the noise to a minimum, and if it is not possible to reduce the noise inside or outside the home, use earplugs. Try using a white noise machine or app to block out anxiety-provoking sounds.
Make sure your mattress, bedding, and sleepwear are comfortable and clean.
Before going to bed, sprinkle lavender on your bedding. Some animal studies show that regular lavender consumption can lead to faster and longer sleep.
Exercise tells the body it’s time to sleep. Bedtime routines can be simple or complex, depending on a person’s schedule and preferences.
Better go to bed at the same time every night and get up at the same time every day. Other steps in the sleep schedule include:
Read and listen to classical music 30-60 minutes before bed
Drink a cup of chamomile tea an hour before going to bed
Avoid TV, phone and computer screens before going to bed
One study found that taking a bath 1-2 hours before bed can help you fall asleep an average of 10 minutes faster than usual. A hot bath or shower cools the body down and signals the brain that it’s time to sleep.
This technique is to create a connection between a person’s bed and sleep in order to improve the quality of a person’s sleep. People who follow this technique Trusted Source:
Sleeps only when tired and gets up if not asleep within a set time (usually 15-20 minutes)
The bed is not used only for sleeping, having sex, eating, reading or other activities
get up at the same time every day
Do not “watch” in bed, as this promotes wakefulness
Sleep restriction therapy
People often combine this method with stimulus control therapy. Sleep restriction therapy involves adjusting the amount of time you stay in bed to meet your sleep needs.
For example, people who spend 9 hours in bed but only sleep 7 hours should not stay in bed for more than 7 hours.
People should start keeping a diary to estimate the average amount of sleep they get. Add 30 minutes to your average sleep time to calculate the time spent sleeping.
Working with a doctor or sleep specialist can be helpful in treating sleep restriction.
Some supplements help people sleep. It’s a good idea to talk to your doctor before taking a new supplement, especially if you’re taking other medications or have health problems.
Learn more about sleep supplements and medications here.
Children fall asleep quickly
Children can use many of the same methods and techniques as adults, including:
do a lot of physical activity during the day
Before going to bed, spend leisure time and avoid stimulating activities, food and drinks
avoid the screen
practice child-friendly meditation, visualization or breathing exercises
take a bath before going to bed
book to read
listen to relaxing music
creating a suitable sleeping environment with comfortable bedding, the right temperature, and the lack of excess light (except for night lights, if necessary).
Sleeping can be a difficult task for some people. It usually takes 10-20 minutes for most people to fall asleep. However, certain methods and techniques can reduce this time, especially if individuals do it regularly.
Sleep hygiene, a healthy sleep environment, and bedtime routine are important factors in helping people fall asleep quickly and sleep well.
People who are concerned about their sleep should consult a doctor if sleep hygiene or other techniques do not improve the duration or quality of sleep.