Struggling to fall asleep? Lying awake for what feels like forever?Want to know how to go to sleep fast and stay asleep till morning? There are definitely techniques that work.
Before you begin, try playing 'thunderstorm sounds' or 'river sounds' from SleepingHarmony. These natural soundscapes, combined with the methods below, will help you learn how to go to sleep fast and make them even more effective.
The 4-7-8 Breathing Method
The 4-7-8 breathing technique helps regulate your breath, calm your mind, and enables you to go to sleep fast.
1.Exhale completely through your mouth, making a "whoosh" sound.
2.Close your mouth and inhale quietly through your nose to a mental count of 4.
3.Hold your breath for a count of 7.
4.Exhale completely through your mouth, making the "whoosh" sound again, for a count of 8.
5.Repeat steps 2-4 for several cycles.
Important Note: The 4-7-8 method takes practice over several weeks to feel natural. Don't become overly focused on counting. Individuals with heart conditions or respiratory issues should avoid prolonged breath-holding and are advised to consult a professional before trying this.
The Military Pilot Relaxation Method
Developed for pilots to help them go to sleep fast under extreme stress and noise. After 6 weeks of practice, reportedly 96% of pilots could fall asleep in 2 minutes or less. Let's try it!
Relax Your Body Completely:
1. Close your eyes. Take a slow, deep breath, then release it.
2.Relax all facial muscles (jaw, cheeks, mouth, tongue, eyes). Let go completely.
3.Drop your shoulders low, letting your hands go limp. Relax your neck and traps. Feel yourself sinking into the chair/bed.
4.Starting with your right arm, relax the bicep, forearm, and hand. Repeat on the left. Keep breathing slowly and deeply.
5.Exhale and relax your chest. Feel heavy, like a jellyfish.
6.Relax your legs. Start with the right thigh, letting it sink down. Relax the calf, ankle, and foot. Repeat with the left leg. Feel like a pile of meat on the bed/chair.
Clear Your Mind:
Now, clear your thoughts. Hold a calming mental image for 10 seconds – like lying comfortably on a cloud or floating in dark, peaceful space.
If thoughts intrude, silently say "Don't think" for 10 seconds. This distracts your mind from stimulating thoughts keeping you awake.
Once your body is deeply relaxed and your mind stays clear (no active thoughts) for 10 seconds, you will fall asleep.
The Body Scan Technique
A core mindfulness practice similar to physical relaxation above. It heightens body awareness, releasing tension to help you go to sleep fast.
1.Lie down, close your eyes, and imagine a scanner moving over your body.
2. Mentally "scan" each body part sequentially: head, face, eyes, jaw, neck, hands, forearms, upper arms, shoulders, chest, back, abdomen, buttocks, thighs, calves, feet.
3. Take deep breaths and consciously relax each scanned area. Repeat the scan multiple times.
Sleep Naked
Sleep naked! You'll know it when you feel it. Sliding into smooth sheets feels amazing!
Beyond comfort, it helps you go to sleep fast. Our bodies follow a natural circadian rhythm; core temperature drops as we fall asleep. Skin helps regulate this. Sleeping naked allows your skin to better sense the room temperature and dissipate heat effectively. This reduces tossing and turning, increases comfort, and promotes deeper sleep.
Progressive Muscle Relaxation (Tense & Release)
This method teaches your body the distinct feeling of tension versus deep relaxation, aiding sleep. Perform 1-2 of these exercises until drowsy:
Face: Furrow your brow and squeeze your eyes tightly shut for 10 seconds. Release completely.
Shoulders/Arms/Hands: Tense your shoulders, arms, and clench your fists tightly for 10 seconds. Release.
Abdomen: Suck in your stomach tightly for 10 seconds. Release.
Legs/Buttocks/Feet: Tense your thighs and buttocks, point your toes down hard for 10 seconds. Release.
Intimate Activities Before Bed (For Couples)
Got a partner? Give this a try! After intimacy, women release estrogen and men release oxytocin – both hormones promote drowsiness and make it easier to go to sleep fast. Additionally, both partners release a flood of endorphins, helping melt away stress. This not only aids falling asleep but also improves sleep quality and depth.
