Sleep exercise: How to fall asleep in 10, 60 or 120 seconds – Times of India


Do you take more time to fall asleep? The act of trying too hard to sleep can make you anxious and keep your mind awake. And when your mind can’t sleep, it is not possible for the body to sleep either. But there are some scientific tricks that can guide your body into a safe shutdown mode. Here are 3 easy ways that will make you fall asleep in no time.

How to sleep in 10 seconds

Falling asleep in 10 seconds sounds like a magic spell. But with practice, you can eventually get into the habit of it.

The method takes full 120 seconds to sleep but the last 10 seconds is truly all it takes to finally snooze. The method is called the military method.

The military method

The United States Navy Pre-Flight School created a routine to help pilots fall asleep in 2 minutes and less. It took pilots 6 weeks of practice but the method worked even after drinking coffee and even with the firecracker noise in the background. This practice is said to work even for people who need to sleep while sitting.

The military sleep method

Step 1: Relax your face including the inside muscles of your mouth.

Step 2: Release the tension from your shoulders and drop them by the side of your body.

Step 3: Relax your chest followed by relaxing your thighs, calves and legs.

Step 4: Imagine a relaxing scene and clear your mind.

Step 5: If you can’t imagine a scene, say to yourself, ‘don’t think’ over and over for 10 seconds.

How to sleep in 60 seconds

The 4-7-8 breathing methods help you fall asleep in 60 seconds. The method works by mixing together the power of meditation and visualization.

If you have any respiratory condition, check with your doctor before trying out this technique as this can aggravate your symptoms.

How to do the 4-7-8 breathing

Step 1: To do this technique, place the tip of your tongue against the roof of your mouth, behind your front teeth. Purse your lips and keep your tongue like that for the entire time.

Step 2: Let your lips part slightly and make a whooshing sound as you exhale through the mouth.

Step 3: Close your lips, inhale silently through your nose and count till 4 in your head.

Step 4: Hold your breath for 7 seconds, exhale with a whoosh sound for 8 seconds.

Step 5: Do not try to be too alert while practicing the breathing technique.

Step 6: Repeat this four times. Relax and let your body sleep if you feel that sleep is coming earlier than anticipated.

How to sleep in 120 seconds

If the earlier two methods didn’t work, you need to try this method.

Try to stay awake

Can also be referred to as paradoxical intention, telling yourself to stay awake can be an easy way to fall asleep. For people suffering from sleep issues, trying hard to sleep can increase anxiety and not let them sleep.

A study found that people who participated in paradoxical intentions fell asleep faster than people who did not participate. Trying hard to be awake can make you sleep in less than two minutes.

If you are often stressed about trying to sleep, stop it and rather try to stay awake.

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