Are you one of those who spend more time trying to fall asleep than sleeping every night? Don’t worry, you are not alone: surveys reveal that 75% of Spaniards suffer from insomnia. Repeatedly trying to fall asleep without success generates an anxious and heartbreaking energy that keeps our minds awake . And, if your mind cannot sleep, it is very difficult for your body to follow it. Luckily, there are scientific tricks that can help reverse this problem . In this article we reveal what are the techniques to fall asleep quickly even if you have insomnia.
The best techniques to fall asleep fast even if you have insomnia
The military method to fall asleep in 10 seconds
The United States Navy Flight School created a sleep routine based on breath control and muscle relaxation to help pilots fall asleep in less than 2 minutes. It took the pilots about six weeks of practice, but it was ultimately successful and they managed to fall asleep even after drinking coffee or shooting noises in the background.
How does it work:
- Relax your entire face , including the muscles inside your mouth.
- Pull your shoulders away from your neck to stretch and release tension and let your hands drop to the side of your body.
- Relax your legs , thighs, and calves.
- Inhale for two seconds
- Hold your breath for another two seconds
- Exhale for four seconds, opening your chest as far as you can.
- During this time, clear your mind by imagining a relaxing scene . If this doesn’t work, repeat the phrase “don’t think” for the ten seconds like a mantra.
- The first few times it will take you several tries, but with practice, in the first ten seconds you should fall asleep
Progressive muscle relaxation to fall asleep in 60 seconds
Progressive muscle relaxation, also known as deep muscle relaxation, is perfect for falling asleep quickly even if you have insomnia. The premise is to alternately contract and relax the muscles – but without forcing them – to release the tension . By doing this, if you focus on how relaxed and heavy the body feels when it relaxes, you are in a perfect state for falling asleep.
How does it work:
- Raise your eyebrows for 5 seconds. This will tighten the muscles in your forehead.
- Relax your muscles immediately afterward and feel the tension decrease. Wait 10 seconds.
- Smile broadly to create tension in your cheeks and hold for 5 seconds
- Pause for 10 seconds while you relax.
- With your eyes closed, squint (that is, squeeze) for 5 seconds.
- Relax them for 10 seconds without opening them.
- Push your head back slightly and hold for 5 seconds.
- Relax for 10 seconds while your neck sinks back into the pillow.
- Work your way down the rest of the body, from the triceps to the chest, from the thighs to the feet, contracting and relaxing every muscle in the body .
- Let him fall asleep, even if he doesn’t finish tensing and relaxing the rest of his body.
The 4-7-8 breathing technique to fall asleep in 2 minutes
The 4-7-8 technique to fall asleep fast even if you have insomnia forces the mind and body to focus on regulating breathing , rather than mulling over our many worries when we go to bed at night. Doctors describe it as a ” natural tranquilizer for the nervous system “, and those who have tried it say it is very effective.
How does it work:
- Spread your lips slightly and make a hissing sound as you breathe out through your mouth.
- Then close your lips and silently inhale through your nose for a count of 4 in your head.
- Hold your breath for 7 seconds .
- Then breathe out with a hiss for 8 seconds .
- Avoid being too alert at the end of each cycle and try to practice it without thinking.
- Repeat this cycle for four full breaths , and let your body sleep if you feel the relaxation coming earlier than expected.
