Fast Ways To Fall Asleep

Photo by Brina Blum on Unsplash

Are you jealous of people who have the ability to fall asleep anywhere? No doubt you’ve come across someone snoozing on a plane, train or even at a loud movie. It might be that they are just so exhausted that they can’t keep their eyes open. We’ve all been there! It could also be that they know how to flip that “sleep switch” that lets them dose off at will. Believe it or not, we all have the ability to flip that switch. It is just a matter of training the body to do so. It helps when you have a good sleep environment: Darkroom, cool temperature, no noise, and comfy clothes.

Once you’ve got your environment sorted out, you might try one of these fast methods for falling asleep:

The Military Method

Active-duty soldiers are rarely sleeping in ideal conditions. That is why they need to fall asleep fast just about anywhere. Here’s how the military trains its soldiers to dose off fast, as in 10-seconds!

  1. Let your face relax. That includes muscles in your mouth. Just unclench.
  2. Drop your shoulders to let go of any tension. Let your hands fall naturally to the side of your body.
  3. Make a deep exhale that totally relaxes your chest.
  4. Next, visualize the muscles in your legs, thighs, and calves also relaxing and letting go of the tension.
  5. Picture a relaxing location to focus on for 10 seconds. Yes, this is your happy place.
  6. If your happy place won’t come into focus, then repeat “don’t think” over and over for 10 seconds.
  7. At the end of this process, you should fall asleep! That could be 10 seconds.
    4-7-8 Breathing Method
    Another fast approach for sleep can be found in the 4-7-8 breathing method. This can also be the foundation for a meditation session. But if you’re in bed using this approach, then you could fall asleep in 60 seconds. Here’s how:
  8. Exhale through your mouth making a “whooshing sound.”
  9. Then close your lips and inhale through your nose for a silent count of 4.
  10. Then hold that breath for 7 seconds.
  11. Exhale whooshing out for 8 seconds.
  12. Repeat the cycle and relax your body with each inhales and exhales.
  13. Complete this cycle four times. If you feel sleep coming on sooner, then “fall into it.”
    Progressive Muscle Relaxation
    Progressive Muscle Relaxation or PMR can really help you unwind after a hard day at work. You can work this method with the 4-7-8 breathing practice as a way of staying focused on your breathing and relaxation as opposed to a “to do” list.
  14. Start by raising your eyebrows up high possible and hold for 5 seconds. This tightens your forehead muscles.
  15. Then relax your eyebrows and feel the tension drop. Wait 10 seconds.
  16. Make a big smile to create tension in your cheeks. Hold that 5 seconds and then let it drop, relaxed.
  17. Pause 10 seconds.
  18. Squint with your eyes shut. Hold 5 seconds. Relax.
  19. Pause 10 seconds.
  20. Tilt your head slightly back so you’re looking up at the ceiling but without straining. Hold that pose for 5 seconds. Relax and let your neck sink back into the pillow.
  21. Pause 10 seconds.
  22. Keep moving down the rest of the body, from your triceps to chest, thighs to feet… tensing, holding 5 seconds, relaxing and waiting 10 seconds.
  23. If you fall asleep before getting to your toes, then let it happen.