How to Fall Asleep Quickly: A Founder's Key Problem
You can't brand anything if you can't sleep.
In 1 minute, you are going to learn the fastest ways to fall asleep fast.?
These techniques were developed by different refutable experts.?And they're all probed for accuracy and have roots from the science of how our bodies work.?
Here are the science-backed methods:
1.The Military Method
This technique was invented by the US Army to help soldiers fall asleep quickly in any situation even in noisy or uncomfortable environments.??
WHY IT WORKS??
It involves relaxing different parts of the body in specific ways.?
Here are the steps:
Step 1:
Relax your whole face, including your tongue, jaw, and the muscles around your eyes.?
Step 2:
Drop your shoulders as low as possible and relax your arms and legs, one at a time (if possible do it slowly).
Step 3:
Take a deep breath and exhale, relaxing your chest.
Step 4:?
Relax your legs, from your thighs down to your feet.
Step 5:
Clear your mind and focus on relaxing for about 10 seconds.
Step 6:
Imagine a relaxing scene, like a waterfall, and focus on that image.
Once you're doing this consciously, you should be feeling sleepy by the time you're done.?
If you still can't sleep, repeat the process.
2. The 4-7-8 Method
This method was developed by and popularized by Dr. Andrew Weil.?
WHY IT WORKS?
It helps to reduce the levels of stress hormone "cortisol" in your body, which is known to interfere with sleep.?
Here are the steps:
Step 1:
Sit or lie down in a comfortable position, with your back straight and your hands resting on your lap or by your side.
Step 2:
Exhale completely through your mouth, making a whooshing sound.
Step 3:
Close your mouth and inhale quietly through your nose to a 4-second count.
Step 4:
Hold your breath for a count of seven.
Step 5:
Exhale completely through your mouth, making a whooshing sound to a 8-second count.
Step 6:
This completes one breath. Now, inhale again and repeat the cycle three more times for a total of four breaths.
Step 7:
After the fourth breath, stay still. Sleep comes when you're in a relaxed mode.?
Repeat the process until you feel really relaxed.?
3. The Progressive Muscle Relaxation (PMR) Method?
This technique was developed by American physician Edmund hacobson in the 1920s.
WHY IT WORKS??
It involves tensing and relaxing different muscle groups in a systematic way to release tension and promote relaxation.
Here are the steps to perform PMR:
Step 1:
Find a quiet space and lie down comfortably.
Step 2:
Take a few deep breaths and focus on relaxing your body.
Step 3:
Start by tensing a specific muscle group for 5 to 10 seconds. You can begin with your feet and move upwards, or vice versa. For example, clench your toes tightly.
Step 4:
Release the tension and let the muscle relax for 10 - 20 seconds.
Step 5:
Move on to the next muscle group, such as your calves or thighs, and repeat the process of tensing & relaxing.
Step 6:
Continue with all the major muscle groups in your body: Your abdomen, chest, back, shoulders, arms, and face.
Step 7:
As you progress through each muscle group, focus on the sensations of tension and relaxation in your body.
Step 8:
Take deep breaths throughout the exercise, inhaling deeply and exhaling slowly.
Step 9:
When you have tensed and relaxed all the muscle groups in your body, remain relaxed and still. Sleep comes best when your whole body is relaxed.?
4. The Paradoxical intention Method (PIM)?
This technique was developed by Austrian psychiatrist Viktor Frankl for insomnia patients.?
WHY IT WORKS??
It tricks your mind into doing the opposite of what you want it to do.?
Let me explain:
This technique is based on the idea that the more someone tries to fall asleep, the more difficult it becomes.?
This struggle brings anxiety.?
Which ultimately draws the person further from sleep.?
This method aims to reduce this anxiety and break the cycle of insomnia.?
Here are the steps to practicalize it:
Step 1:
Go to bed and get comfortable.
Step 2:
Instead of trying to fall asleep, try to stay awake as long as possible.
Step 3:
Focus on keeping your mind active and engaged, thinking about anything that interests you.
Step 4:
Avoid looking at the clock or checking the time.
Step 5:
If your mind starts to wander or you feel drowsy, gently bring your attention back to staying awake.
Step 6:
Continue with this process until you naturally fall asleep.
Step 7:
If you are still awake after 20-30 minutes, get out of bed, engage in a relaxing activity like reading or music.
Step 8:
Return to bed when you feel sleepy again.
Step 9:
Repeat this process as needed until you are able to fall asleep naturally without using the paradoxical intention method.