Awfully long day behind us and all we want is to go to bed. It would be expected to fall asleep right away, but that is not always the case. Then we start to wonder why we have trouble falling asleep and how to do it in 10 seconds.
Sleep disorders are very common, especially insomnia. Most adults at least in some part of life have a problem with insomnia. And it has nothing to do with whether you are tired and sleepy. Once you go to bed, tossing and turning starts even though you expected to sleep like a baby.
Fortunately, there are very simple methods that can help. You should not expect magical results, but if you persevere, you will see improvement. We will explain to you how to fall asleep faster and never encounter a very unpleasant experience when you go to bed on time and then cannot fall asleep for hours.
Is it possible to fall asleep in 10 seconds at all?
The first question that arises is whether it is possible to fall asleep in 10 seconds at all? This is certainly a legitimate question because it does not sound possible to fall asleep so quickly, even with the help of medications. But it is actually possible without compromising sleep quality. You certainly shouldn't expect to fall asleep in 10 seconds or half a minute the first time you try one of these methods.
In the beginning, success is if you fall asleep within a few minutes. You will have to learn all the steps of different methods, but also to learn to fight off thoughts and anxiety. Itβs all one learning process and you have to give yourself time. If you do not have a sleep disorder, it will be easier and easier for you to fall asleep, until in the end your body and mind are so trained that you will fall asleep almost the moment you touch the bed.
Of course, other preconditions must be met. Room temperature must be optimal, and the mattress and pillow must be comfortable and suitable for your sleep position. Also, a dark and quiet environment is very important too as well as proper sleep hygiene.
Military method
Soldiers are often found in conditions that are by no means suitable to sleep, and yet they must sleep to have enough energy and to avoid losing their focus too much. In the book “Relax and Win: Championship Performance” Dr. Sharon Ackerman talked about special method created by the US Navy.
Pilots, but also other soldiers, practice this method, known as the military method, for about 6 weeks and then they can fall asleep in a very short time even in a hostile environment or after consuming a stimulant, such as coffee.
Relax your face
Progressive muscle relaxation is crucial. Very often we are not aware of how tensed our face is. Now try to focus on your jaw and the muscles on your face. Do you feel they are too tight? If you have that feeling, but also if you donβt, focus on completely relaxing your face. You can open your mouth a little, it's helpful. That is the first step.
Relax shoulders & drop hands to the side of body
Next, shift your focus from the face you have already relaxed, to other parts of the body. Shoulders also need to be relaxed, not shrugged. If you are wondering where to put your hands, it is best to drop your hands to the side of the body. It is a natural position in which you will be comfortable.
Inhale/exhale evenly
Since breathing is automatic, controlled subconsciously by the brain, we do not pay enough attention to the importance of breathing. Each of us breathes enough to be alive, but breathing can be manipulated in different ways to achieve performance improvements or something else. So now is the time to start controlling your inhale and exhale until they become even. You will feel relaxation in your whole body.
Relax thighs, calves and legs
Don't forget the legs. The leg muscles are usually the most tired because we use them for running and walking. Massages and similar relaxation methods are very useful, and if you do not have the opportunity to go for a massage, when you go to bed, concentrate to relax quads, calves and feet.
Visualize a relaxing view
We are exposed to stress every day and we face many unpleasant situations. This can lead to anxiety and insomnia, especially if you think about these situations before falling asleep. That is why should visualize something that we find pleasant and relaxing. Just as Harry Potter needs a happy memory to cast the Patronus and fight off the Dementors, you need something similar to fall asleep fast.
Prevent monkey mind
Monkey mind is a Buddhist term for unsettled and restless. You must not allow thoughts to wander, it is very counterproductive. Thatβs why the US Navy tells its pilots to prevent the monkey mind as soon as they notice it.
What if the military method doesnβt work?
In 99% of cases the military method works, but it is necessary to practice it for several months and do all the steps correctly. Donβt give up right away. Be patient and consider whether you have really relaxed your whole body, whether you are breathing properly and whether you are completely focused on visualization. If you are sure that you are doing everything right but even after a few months the military method does not work for you, then try one of the following methods.
4-7-8 method
Let's get back to the importance of breathing for achieving different goals. This method is closely related to meditation. It is known that those who master meditation can fall asleep faster and their night's sleep is often much better. Therefore, the 4-7-8 method is so popular.
Just keep in mind that if you suffer from chronic obstructive pulmonary disease, asthma or any other respiratory disease, you should consult a doctor first before trying the 4-7-8 method.
Lay down and relax your tongue
The first step may be a little weird, but you will quickly get used to it. After lying down, you need to position your tongue in a special position. You should push your tongs against the roof of your mouth, just behind two front teeth. It is important that the tongue stays in that position whole time and you can purse your lips.
Inhale and exhale slowly through the mouth
Now although your tongue should remain in the same position, it is time to open your mouth slightly so that you can inhale and exhale through the mouth. You should inhale very slowly and then exhale but all through the mouth and controlled. Do not use your nose at all. It is very important to think about breathing only through the mouth in this phase.
Start breathing in through the nose
Now we are up to the next step when you need to start breathing through your nose while closing your mouth. And you need to start counting, because as the name implies, timing is very important in this method. Inhalation through the nose should last 4 seconds and should be silent.
Hold breath for 8 seconds
Although it sounds very easy to hold your breath for 8 seconds, the first few times it can make you feel quite strange. But don't worry, nothing bad can happen to you. Of course, you should not do anything that make you very uncomfortable, so start gradually if you canβt do it right away.
Exhale for 8 seconds
After 8 seconds of holding your breath, exhale and make the characteristic sound of exhaling. Again, it may be weird for you to exhale for 8 seconds because it does not look like you have that much air in your lungs, but over time you will learn how to distribute the air so that you can exhale it for 8 seconds.
Repeat this 4 times
When you have completed one cycle, it is time to repeat it four times. It would be good to be able to do the whole cycle practically subconsciously. Because if you are too alert and thinking hard about timing and steps, then you will not be able to fall asleep quickly. But it takes time. Practice makes perfect.
Visualization
Have you ever heard elite athletes talking about visualization? For example, before the most important games, they imagine themselves scoring a decisive goal and winning a trophy. Or CEO of major company imagines himself with the award for most successful company and so on. Many dispute visualization even though it is around for centuries because they mistakenly think it is something occult.
However, it is completely wrong to think because visualization has nothing to do with the spiritual or the occult. Visualization is the technique of imagining the things you want to achieve with the help of all five senses. Visualization can also help you fall asleep if you have sleep problems.
Lay down and relax your body and muscles
Youβve probably noticed that for every method weβve said you should be relaxed and thatβs true. If you are not relaxed, you will not be able to fall asleep quickly, simple as that. But relaxing the whole body is especially important for visualization. Lay down and try to relax every major muscle in your body, including forehead muscles, before you proceed to calming down your brain.
Inhale and exhale evenly & close eyes
Another thing we have mentioned many times so far is breathing. When we breathe during the day, our breathing is usually irregular. Now start to inhale and exhale evenly to achieve the perfect rhythm. Also, close your eyes so you can focus on your inner self and then you will find it much easier to achieve a stable breathing rhythm.
Start imaging a relaxing scene
Once you have prepared the body to be able to visualize, we come to the visualization itself. You should start imaging a relaxing scene. We won't tell you what a relaxing scene is. It's something different for everyone. It may be a beach, a house on the lake or when your favorite football team won the title. But try not to visualize something that will provoke agitated emotions.
Prevent any thoughts from coming up
It will be challenging to fight off all thoughts that will interfere with the visualization. But give your best. At first, some other thoughts will interrupt the situation you have created in your head, but over time you will learn to concentrate completely. Do this only before bed, otherwise there is a risk of maladaptive daydreaming.
Tips for increasing chances for falling asleep in 10 seconds
All the methods for falling asleep in 10 seconds that we mentioned are very useful, but there are certainly ways to further increase your chances of falling asleep quickly. If you follow our advices, they will have a positive effect on your overall health and night's sleep even without practicing the abovementioned methods. So following are things that should be part of daily routine for every person.
Turn off all gadgets & electronics
Different devices are all around us. Smartphones, TV, computers, home assistants are just some of the many devices we use every day and it is inevitable. But at least half an hour before bed we should avoid blue lights and therefore do not carry electronics to the bedroom including video games.
Take a warm shower before sleep
Warm shower is so relaxing and exactly what you need after a long day. The water should be warm, but not too hot. Take a shower for at least 5 minutes to get the best effect. This will definitely help you fall asleep faster. You can even add some essential oils and other nice scents to make you feel like you are in the spa.
Meditate or do yoga proper to bed time
Yoga is perfectly complementary to all the methods we talked about. To master yoga you need a lot of time and effort, but you have to start somewhere. Start with a beginner level and you will progress over time. There are many online courses available. Never try to skip levels or you can get injured which is huge setback.
Do not drink coffee at least 6 hours before sleep
Coffee and caffeine are not unhealthy, but you should not consume it during whole day. One coffee in the morning is great, and also a coffee nap around 2 PM can be very useful. But after that, you should avoid coffee and caffeine in general. Donβt forget that hot chocolate and tea also contain a certain amount of caffeine so avoid them if you don't want to stay awake.
Develop a bedtime routine
Once you develop your bedtime routine, you will never skip any step. There is not just one successful bedtime routine. Different bedtime routines will be useful to different people. It is important to understand what you like and what helps you fall asleep in no time. Sometimes youβll add something to your bedtime routine and stop doing something else. This is completely normal because our mind and body are constantly changing so donβt stick to something at all cost.
Exercise everyday
Physical activity is an essential part of sleep hygiene and will lead to better sleep. Also, physical activity will help us to be healthy, to prolong life and to make our life better. Gym is not the only type of physical activity. Some will walk, some will play tennis and some practice street workout. It is important to exercise regularly, even if they are just pushups before bed. Timing of workout can be important for a good night's sleep.
Keep the temperature low
Room temperature has a significant effect on sleep. Numerous studies have shown that sleeping in a cold room is beneficial for both sleep and general health. So you should keep the bedroom temperature between 18 and 20 degrees, unless the child is sleeping with you, then it should be between 20 and 22 degrees Celsius.
Turn off/dim lights
Not only blue lights are bed before sleep, even regular light should be avoided. Since light is necessary in the bedroom, then you should choose bedroom lightning that is adapted to the sleep environment. Night lights for kids are best option for the children's room, since kids are sometimes afraid of dark. If natural light is giving you trouble, blackout curtains are often the best solution.
Sleep with a weighted blanket
Weighted blankets are a relatively new product on the UK sleep market that has become very popular in a short period of time. It has been noticed that thanks to deep pressure stimulation weighted blanket stimulates the secretion of serotonin and melatonin, and reduces the secretion of cortisol. There are many weighed blankets on the market offered by famous companies like Simba, Aeyla, Rocabi and Jaymag. Maintenance is easy, and there are so many benefits of using one.
Change sleep position
Three most common sleep positions are on side, back and stomach. We often choose preferred sleep position very early in life, usually during childhood. And we feel like we canβt fall asleep in any other positions except if you are combination sleeper. But sometimes it is necessary to change your sleep position because you may have some injury or other physical limitation. When you change sleep position, you should change mattress and pillow as well, since every for every sleep position you need different characteristics.
Take melatonin supplements
Melatonin is a hormone that plays a key role in the regulation of the sleep-wake cycle. The body begins to secrete this hormone when night begins to fall, and secretion decreases at dawn. However, some people do not secrete enough melatonin and then it is necessary to take a supplement that is completely safe.
A CPD certified Sleep Consultant with more than 2000 hours of research into all the different ways we can get a great night's sleep. As a former insomniac, I know how difficult life can be without a nightly recovery and I love that I get to share everything I've learned with you all.
So hopefully we can all sleep soundly!
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