How To Fall Asleep Fast in 10, 60, or 120 Seconds

10/7/2019 How to Fall Asleep Fast in 10, 60, or 120 Seconds
SUBSCRIBE
How to Fall Asleep in 10, 60, or

120 Seconds
Written by Christal Yuen on October 5, 2018
10 secs to sleep 60 secs to sleep 120 secs to sleep

Foundational sleep tips
If you buy something through a link on this page, we may earn a small
commission. How this works.
The fastest way to sleep?

Spending more time trying to fall asleep rather than actually sleeping?
You’re not alone.
Just the act of trying too hard can cause (or continue) a cycle of anxious,
nerve-wracking energy that keeps our minds awake.
And if your mind can’t sleep, it’s really difficult for your body to follow.
But there are scientific tricks you can try to flip the switch and guide your
A DV E RT I S E M E N T
body into a safe shut down mode.
We cover some science-based tricks to help you fall asleep faster.

https://www.healthline.com/health/healthy-sleep/fall-asleep-fast 1/13
10/7/2019
py p
How to Fall Asleep Fast in 10, 60, or 120 Seconds
How to sleep in 10 seconds

It usually takes a magic spell to fall asleep this quickly and on cue, but
just like spells, with practice you can eventually get to the sweet 10-
second spot.
Note: The method below takes a full 120 seconds to finish, but the last
10 seconds is said to be truly all it takes to finally snooze.
The military method
The popular military method, which was first reported by Sharon

Ackerman, comes from a book titled “Relax and Win: Championship
Performance.”
According to Ackerman, the U.S. Navy Pre-Flight School created a routine

to help pilots fall asleep in 2 minutes or less. It took pilots about six
weeks of practice, but it worked — even after drinking coffee and with
gunfire noises in the background.
This practice is said to even work for people who need to sleep sitting
up!
The military method

1. Relax your
A DV entire face,
E RT I S E M E N T including the muscles inside your
mouth.
2. Drop your shoulders to release the tension and let your
. op you s ou de s to e ease t e te s o a d et you
hands drop to the side of your body.
3. Exhale, relaxing your chest.
4. Relax your legs, thighs, and calves.

5. Clear your mind for 10 seconds by imagining a relaxing
scene.
6. If this doesn’t work, try saying the words “don’t think” over
and over for 10 seconds.
7. Within 10 seconds, you should fall asleep!
If this doesn’t work for you, you may need to work on the foundations of
the military method: breathing and muscle relaxation, which have some
scientific evidence that they work.
Keep reading to learn about the techniques this military method is based
on and how to practice them effectively.
How to sleep in 60 seconds

These two methods, which focus on your breathe or muscles, help you
take your mind off-topic and back to bed.
If you’re a beginner trying these hacks out, these methods may take up
to 2 minutes to work.
4-7-8 breathing method
Mixing together the powers 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 one cycle of 4-7-8 breathing:

1. Let your lips part slightly and make a whooshing sound as

you exhale through your mouth.
you e a e t oug you out .
2. Then close your lips and inhale silently through your nose.
Count to 4 in your head.
3. Then hold your breath for 7 seconds.

4. After, exhale (with a whoosh sound) for 8 seconds.
5. Avoid being too alert at the end of each cycle. Try to practice
it mindlessly.
6. Complete this cycle for four full breaths. Let your body sleep
if you feel relaxation coming on earlier than anticipated.
Progressive muscle relaxation (PMR)
Progressive muscle relaxation, also known as deep muscle relaxation,

helps you unwind.
The premise is to tense — but not strain — your muscles and relax to
release the tension. This movement promotes tranquility throughout
your body. It’s a trick recommended to help with insomnia.
Before you start, try practicing the 4-7-8 method while imagining the
tension leaving your body as you exhale.
Relaxation script
1. Raise your eyebrows as high as possible for 5 seconds. This
will tighten your forehead muscles.
2. Relax your muscles immediately and feel the tension drop.

Wait 10 seconds.
3. Smile widely to create tension in your cheeks. Hold for 5

seconds. Relax.
4. Pause 10 seconds.
5. Squint with your eyes shut. Hold 5 seconds. Relax.
6. Pause 10A DV
seconds.
E RT I S E M E N T
7. Tilt your head slightly back so you’re comfortably looking at

the ceiling. Hold 5 seconds. Relax as your neck sinks back
the ceiling. Hold 5 seconds. Relax as your neck sinks back
into the pillow.
8. Pause 10 seconds.
9. Keep moving down the rest of the body, from your triceps to
chest, thighs to feet.
10. Let yourself fall asleep, even if you don’t finish tensing and
relaxing the rest of your body.
As you do this, focus on how relaxed and heavy your body feels when it’s
relaxed and in a comfortable state.
How to fall asleep in 120 seconds

If the previous methods still didn’t work, there might be an underlying
blockage you need to get out. Try these techniques!
Tell yourself to stay awake
Also called paradoxical intention, telling yourself to stay awake may 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 practiced paradoxical intention fell

asleep faster than those who didn’t. If you often find yourself stressed
out about trying to sleep, this method may be more effective than
traditional, intentional breathing practices.
Visualize a calm place

If counting activates your mind too much, try engaging your imagination.
Some say that visualizing something can make it real, and it’s possible
this works with sleep, too.
In a 2002 study from the University of Oxford, researchers found that

people who engaged in “imagery distraction” fell asleep faster than those
who had general distraction or no instructions.
Image distraction
Instead of counting sheep, try to imagine a serene setting
and all the feelings that go with it. For example, you can
imagine a waterfall, the sounds of echoing, rushing water,
and the scent of damp moss. The key is to let this image take
up space in your brain to prevent yourself from “re-engaging
with thoughts, worries, and concerns” pre-sleep.
Acupressure for sleep
There’s not enough research to confidently determine if acupressure truly

works, however the research that’s available is promising.
One method is to target areas you know and feel are particularly tense,
such as the upper part of your nose bridge or your temples.
However there are also specific points in acupressure that are reported to
help with insomnia. Here are three you can do without sitting up:
1. Spirit gate
The technique
1. Feel for the small, hollow space under your palm on your
pinky side.
2. Gently apply pressure in a circular or up-and-down
movement for 2 to 3 minutes.
3. Press down the left side of the point (palm facing) with gentle
pressure for a few seconds, and then hold the right side
(back-of-hand facing).
4. Repeat on the same area of your other wrist.
2. Inner frontier gate
The technique
1 On one palm facing up count three finger widths down from
1. On one palm facing up, count three finger-widths down from
your wrist crease.
2. With your thumb, apply a steady downward pressure

between the two tendons.
3. You can massage in circular or up-and-down motion until
you feel your muscles relax.
3. Wind pool
The technique
1. Interlock your fingers together (fingers out and palms
touching) and open up your palms to create a cup shape with
your hands.
2. Position your thumbs at the base of your skull, with thumbs
touching where your neck and head connect.
3. Apply a deep and firm pressure, using circular or up-and-

down movements to massage this area.
4. Breathe deeply and pay attention to how your body relaxes

as you exhale.
Prepare yourself fully before tackling these

10/7/2019
p y y g
How to Fall Asleep Fast in 10, 60, or 120 Seconds
techniques
If you’ve tried these methods and are still finding 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…

hiding your clock
taking a warm shower before bed
opening the window to keep your room cool
wearing socks
a gentle 15-min yoga routine
placing your phone far away from your bed
aromatherapy (lavender, chamomile, or clary sage)
eating earlier to avoid stomach digestion or stimulation
before bed
If you find the atmosphere in your room to be damaging to your sleep,

there are tools you can use to block out the noise. Literally.
Try investing in blackout curtains, white noise machines (or listening to

music with an auto-stop timer), and ear plugs.
On the other hand, sleep hygiene, or clean sleep, is real and effective.
Before you truly take on the military method or 4-7-8 breathing, see
what you can optimize to your bedroom for soundless slumber.
Christal Yuen is an editor at Healthline who writes

and edits content revolving around sex, beauty,
health, and wellness. She’s constantly looking for
ways to help readers forge their own health
journey. You can find her on Twitter.
READ THIS NEXT
A CBD-Infused Sleep ‘Cocktail’ to

Bring on the Zzz’s
Medically reviewed by Carissa Stephens, RN, CCRN, CPN
CBD won't get you high but it can help you get some sleep. Writer and
CBD expert Gabriel Aly takes CBD every night before bed mixed with tart
cherry…
READ MORE
5 Ways Sleep Is Good for Your

Relationships
Medically reviewed by Deborah Weatherspoon, PhD, RN, CRNA
We know sleep is good for our bodies, but what about our relationships?
Sleep may also help you be more empathetic, less angry, and less
prejudiced…
READ MORE
I Went to Bed at 8:30 Every Night for a

Week. Here’s Why I’ll Continue

So, with a lot to gain - read: getting assignments in on time - and not a
lot to lose, I set out to fall asleep at or before 8:30 p.m. -including the…
READ MORE
How Much Deep, Light, and REM Sleep

Do You Need?
Medically reviewed by Alana Biggers, MD
Sleep is essential to health, and deep sleep is the most important of all
for feeling rested and staying healthy. Find out how much you should
get…
READ MORE
Power Naps: Your Guide to Getting

More Shut-Eye
Medically reviewed by Timothy J. Legg, PhD, PsyD
Napping, especially power napping (20 to 30 minute bursts of shut-eye),

has multiple benefits, from improving productivity to decreasing stress.
But…
READ MORE
Down with the Larks: On the Virtues of

Sleeping Like a Sloth
Even when we're not explicitly told to sleep less, advice that often passes
for wisdom leaves little space for eight hours of sleep a night. But if…
READ MORE
How Collagen Can Boost Your Body’s

Skin, Muscle, and Gut
Medically reviewed by Cynthia Cobb, DNP, APRN
Collagen is an essential building block for the entire body, from skin to
gut, and more. Here's five changes you may see or feel just by taking
more…
READ MORE
Do You Live with Anxiety? Here Are 11

Ways to Cope
Identifying your triggers can take some time and self-reflection. In the
meantime, there are things you can try to help calm or quiet your
anxiety…
A DV E RT I S E M E N T READ MORE
I Don’t Like Meditating. Here’s Why I

Do It Anyway
If your take on meditation is that it's boring or too "new age," then read
this. One man shares how - and why - he learned to meditate even
though he…
READ MORE
The Difference Between VLDL and LDL

Medically reviewed by Debra Sullivan, PhD, MSN, RN, CNE, COI
Cholesterol is a fatty substance that's needed to build cells. Low-density

lipoproteins (LDL) and very low-density lipoproteins (VLDL) are two
types…
READ MORE

How To Fall Asleep Fast in 10, 60, or 120 Seconds

Hochgeladen von

Dokumentinformationen

Originaltitel

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

How To Fall Asleep Fast in 10, 60, or 120 Seconds

Hochgeladen von

Copyright:

Verfügbare Formate

10/7/2019 How to Fall Asleep Fast in 10, 60, or 120 Seconds

How to Fall Asleep in 10, 60, or

10 secs to sleep 60 secs to sleep 120 secs to sleep

The fastest way to sleep?

We cover some science-based tricks to help you fall asleep faster.

How to sleep in 10 seconds

The military method

The popular military method, which was first reported by Sharon

According to Ackerman, the U.S. Navy Pre-Flight School created a routine

The military method

3. Exhale, relaxing your chest.

4. Relax your legs, thighs, and calves.

How to sleep in 60 seconds

4-7-8 breathing method

Mixing together the powers of meditation and visualization, this

How to do one cycle of 4-7-8 breathing:

1. Let your lips part slightly and make a whooshing sound as

3. Then hold your breath for 7 seconds.

Progressive muscle relaxation (PMR)

Progressive muscle relaxation, also known as deep muscle relaxation,

2. Relax your muscles immediately and feel the tension drop.

3. Smile widely to create tension in your cheeks. Hold for 5

5. Squint with your eyes shut. Hold 5 seconds. Relax.

7. Tilt your head slightly back so you’re comfortably looking at

How to fall asleep in 120 seconds

Tell yourself to stay awake

Also called paradoxical intention, telling yourself to stay awake may be a

For people — especially those with insomnia — trying to sleep can

Research has found people who practiced paradoxical intention fell

Visualize a calm place

In a 2002 study from the University of Oxford, researchers found that

Acupressure for sleep

There’s not enough research to confidently determine if acupressure truly

4. Repeat on the same area of your other wrist.

2. Inner frontier gate

2. With your thumb, apply a steady downward pressure

3. Apply a deep and firm pressure, using circular or up-and-

4. Breathe deeply and pay attention to how your body relaxes

Prepare yourself fully before tackling these

Have you tried…

If you find the atmosphere in your room to be damaging to your sleep,

Try investing in blackout curtains, white noise machines (or listening to

Christal Yuen is an editor at Healthline who writes

READ THIS NEXT

A CBD-Infused Sleep ‘Cocktail’ to

5 Ways Sleep Is Good for Your

I Went to Bed at 8:30 Every Night for a

Week. Here’s Why I’ll Continue

How Much Deep, Light, and REM Sleep

Power Naps: Your Guide to Getting

Napping, especially power napping (20 to 30 minute bursts of shut-eye),

Down with the Larks: On the Virtues of

How Collagen Can Boost Your Body’s

Do You Live with Anxiety? Here Are 11

I Don’t Like Meditating. Here’s Why I

The Difference Between VLDL and LDL

Cholesterol is a fatty substance that's needed to build cells. Low-density

Das könnte Ihnen auch gefallen