The fastest way to sleep?
Spend more time trying to sleep than actually sleeping? You're not alone.
Just the act of trying too hard can trigger (or perpetuate) a cycle of anxious, nervous energy that keeps our minds awake.
And if your mind can't sleep, it's hard for your body to keep track. But there are scientific tricks you can try to flip the switch and guide your body into a safe off mode.
We cover some science-based tricks to help you fall asleep faster.
How to fall asleep in 10 seconds
It usually uses a spell to fall asleep quickly and suggestively, but like magic, with practice you can eventually get to the sweet 10-second spot.
Note: The method below takes the full 120 seconds to complete, but the last 10 seconds is supposed to be really all it takes to finally fall asleep again.
Military method
The popular military method, first reported by Sharon Ackerman, comes from a book titled Relax and Win: Champion Performance.
According to Ackerman, the US Navy's Flight Preparatory School has created a routine that helps pilots fall asleep in 2 minutes or less. It took the pilot about six weeks of practice, but it worked - even after drinking coffee and having gunshots in the background.
This practice is said to even work for people who need to sleep sitting up!
Military method
Relax your entire face, including the muscles inside your mouth.
Drop your shoulders to release the tension and let your hands drop next to your body.
Exhale, relax your chest.
Relax your legs, thighs and calves.
Clear your mind for 10 seconds by imagining a relaxing scene.
If this doesn't work, try saying the words "Don't Think Again" for 10 seconds.
Within 10 seconds you should fall asleep!
If this doesn't work for you, you may need to work on the military approach: breathing and muscle relaxation, which has some scientific evidence that they work.
Keep reading to learn about the techniques these military methods are based on and how to practice them effectively.
How to fall asleep in 60 seconds
These two methods, focusing on your breath or your muscles, help you get off the subject and back into bed.
If you are a beginner trying these hacks, these methods can take up to 2 minutes to work.
4-7-8 . breathing method
Combining the power of meditation and visualization, this breathing method becomes more effective with practice.
To prepare, place the tip of your tongue against the roof of your mouth, behind your two front teeth. Keep your tongue there the whole time and purse your lips if you need to.
How to do a 4-7-8 breathing cycle:
Let your lips out a bit and make a whistling sound as you exhale through your mouth.
Then, close your lips and inhale silently through your nose. Count to 4 in your head.
Then hold your breath for 7 seconds.
Then exhale (with a whoosh sound) for 8 seconds.
Avoid being too vigilant at the end of each cycle. Try to practice it without thinking.
Complete this cycle in four full breaths. Let your body sleep if you feel the relaxation comes earlier than expected.
Progressive muscle relaxation (PMR)
Progressive muscle relaxation, also known as deep muscle relaxation, helps you relax.
The premise is to tense - but not tense - your muscles and relax to release the tension. This movement promotes tranquility throughout your body. It's a recommended trick for insomnia.
Before you begin, try practicing the 4-7-8 method while imagining the tension leaving your body as you exhale.
Relaxing scenario
Raise your eyebrows as high as possible for 5 seconds. This will tighten your forehead muscles.
Relax your muscles instantly and feel stress relief. Wait 10 seconds.
Smile widely to create tension in your cheeks. Hold for 5 seconds. Relax.
Pause 10 seconds.
Squinting with closed eyes. Hold for 5 seconds. Relax.
Pause 10 seconds.
Tilt your head back slightly so that you are comfortable looking up at the ceiling. Hold for 5 seconds. Relax as your neck sinks back into the pillow.
Pause 10 seconds.
Continue moving down the rest of your body, from triceps to chest, thighs to feet.
Let yourself fall asleep, even if you don't finish stressing and relaxing the rest of your body.
As you do this, focus on how relaxed and heavy your body feels when relaxed and in a relaxed state.
How to fall asleep in 120 seconds
If the previous methods still don't work, there may be an underlying bottleneck that you need to break out of. Try these techniques!
Tell yourself to stay awake
Also called paradoxical intention, telling yourself to stay awake can be a good way to fall asleep faster.
For people - especially those with insomnia - trying to sleep can increase performance anxiety.
Research has found people who practice paradoxical intention fall asleep faster than those who don't. If you often find yourself stressed about trying to sleep, this method may be more effective than traditional, deliberate breathing methods.
Visualize a calm place
If counting activates your mind too much, try engaging your imagination.
Some say that visualizing something can make it come true, and it can work with sleep, too.
In a 2002 study from the University of Oxford, researchers found that people who engaged in “visual distraction” fell asleep faster than those with distractions or no instructions.
Image distraction
Instead of counting sheep, try imagining a serene scene and all the emotions that go with it. For example, you can imagine a waterfall, the sound of echoes, rushing water, and the smell of damp moss. It's important to let this image take up space in your brain to prevent you from re-engaging with pre-sleep thoughts, worries, and concerns.
Acupressure for sleep
There isn't enough research to confidently determine if acupressure really works, however the research available is promising.
One method is to target areas you know and feel particularly stressed about, such as the upper part of the bridge of your nose or your temples.
However, there are also specific points in acupressure that have been reported to help with insomnia. Here are three you can do without sitting up:
1. God's Gate
Skill
Feel the small, hollow space under your palm on your rosy side.
Gently apply pressure in a circular or up and down motion for 2 to 3 minutes.
Press down on the left side of the point (palm side) with light pressure for a few seconds, then hold the right side (back of the hand).
Repeat on the same area of your other wrist.
2. Inner border gate
Skill
On an upward-facing palm, count three finger widths down from your wrist crease.
With your thumb, apply a steady downward pressure between the two tendons.
You can massage in circular or up and down motions until you feel your muscles relax.
3. Wind swimming pool
Skill
Link your fingers together (fingers out and palms touching) and open your palms to create a cup shape with your hands.
Place your thumb at the base of your skull, with your thumb touching where your neck and head connect.
Apply a deep and firm pressure, using circular or up-and-down movements to massage the area.
Breathe deeply and pay attention to how your body relaxes as you exhale.
Be fully prepared before tackling these techniques
If you've tried these methods and still find yourself unable to fall asleep in two minutes or less, see if there are other tips you can take to make your bedroom a more sleep-friendly place.
Have you tried it?
hide your watch
Take a warm bath before going to bed
Open windows to keep your room cool
wear socks
a gentle 15 minute yoga routine
put your phone away from bed
aromatherapy (lavender, chamomile, or sage)
Eat earlier to avoid digestion or stomach irritation before going to bed
If you find the atmosphere in your room is interfering with your sleep, there are tools you can use to block out the noise. Really, obviously.
Try investing in blackout curtains, a white noise machine (or listen to music with an auto-stop timer), and earplugs.
On the other hand, sleep hygiene, or clean sleep is real and effective.
Before you really go for the military approach or 4-7-8 breathing, let's see what you can optimize your bedroom for for a good night's sleep.
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