For those who have trouble falling asleep and staying asleep, you are not alone. Sleep deprivation affects upwards of 70 million Americans which translates into not getting the proper sleep that is needed. The causes of sleep deprivation ranges from stress to emotional issues to an imbalance in your daily routines.
Not getting enough sleep slows down your central nervous system, weakens your immunity, causes memory issues, and has physical manifestations such as gaining weight and increasing blood pressure. Trying to make up for a lack of sleep during the week by sleeping more on the weekend is often not enough.
However, there are proven methods to fall asleep that will help you overcome many of the issues that are keeping you awake. Understanding the things to do to fall asleep that are safe and effective will help you get your life back on track.
What follows is the best way to sleep fast when you need to get the rest the most. It has been used in the military to help soldiers fall asleep in as little as two minutes. However, this does require about 90 seconds of preparation, but falling asleep in three and a half minutes would be a godsend to those who suffer from sleep deprivation.
You’ll want to eliminate all distractions before you go to bed. That means making the room as dark as possible and removing any disturbing noise. You may want to add some white noise that helps to block out other sounds.
Start by relaxing the muscles of the face, including the jaw, tongue, and the muscles around the eyes. Next, drop your shoulders until they are as low as comfortably possible. Then relax the arm on one side, then the other.
Now, breath out to relax the chest muscles, followed by the legs from the thighs down to the feet. This form of relaxation will normally take about 90 seconds in total as you focus on each part of your body.
Now that the body is ready, you can now follow the technique to fall asleep. About 10 seconds after you relax the legs, clear your mind of all thoughts, and focus on a single image. It should be a relaxing image such as one of the following.
- Say “don’t think” repeatedly for about 10 seconds
- Being on a small boat in the middle of a calm lake
- Curling up in a dark velvet hammock in the middle of the night
The key is to focus on a single image while clearing your mind of other thoughts. It’s a technique that does take a little practice, but it is also one of the best methods to fall asleep available. Plus, it does not use drugs, medications, and is perfectly safe to use every night.
If you have trouble falling asleep and staying asleep, there are things to do to fall asleep like this technique which can really work. Of course, the best way to sleep fast is to prepare beforehand by reducing stress, allowing more than enough time for rest, and not consuming stimulants like caffeine in the hours before you go to bed.