Are you tired of tossing and turning all night, unable to fall asleep no matter how exhausted you are? You’re not alone. One in three people across the world struggles with poor sleep. Most adults need
at least seven hours of rest within 24 hours, and when the body does not get enough, it can lead to fatigue, irritability, difficulty concentrating, memory lapses, depression, anxiety, and even an increased risk of heart disease and obesity.
Your bedtime routine, daytime habits, and bedroom environment all play a role in how quickly you fall asleep. If these are in sync, you can drift off faster, sleep more soundly, and wake up feeling genuinely refreshed.
How To Fall Asleep In 10 Seconds?
According to Healthline, during the Second World War, the US Navy developed a technique that initially helped soldiers fall asleep in 120 seconds, then 60 seconds, and, after practice, just 10 seconds.
The Military Method To Fall Asleep In 10 Seconds
- Relax Your Face: Close your eyes and allow your entire face to loosen. Let your jaw, mouth, and cheeks go completely slack.
- Release Your Shoulders and Arms: Drop your shoulders and free them of tension. Let your arms rest loosely by your sides.
- Relax Your Chest as You Exhale: Take a slow, deep breath. As you breathe out, release any tightness in your chest.
- Relax Your Legs: Let the muscles in your thighs, knees, calves, and feet soften, as though a weight has been lifted off them.
- Calm Your Mind: For ten seconds, picture a peaceful scene, perhaps lying on a quiet beach or resting in rolling green hills.
- If Your Mind Keeps Racing: Repeat the phrase ‘don’t think’ slowly for ten seconds. This helps silence mental chatter.
With daily practice, this technique becomes smoother and more effective, helping you slip into sleep more quickly and enjoy deeper rest. If it doesn’t work immediately, focus on the basics: breathing and muscle relaxation.
Conditions such as ADHD or anxiety may interfere initially, so patience is essential.
Research shows that slow breathing, good sleep hygiene, and relaxation methods can reduce insomnia more effectively than some medicines.
The 4-7-8 Breathing Technique
- Part your lips slightly and exhale with a soft ‘whoosh’.
- Close your lips and inhale gently through your nose while counting to 4.
- Hold your breath for 7 seconds.
- Slowly exhale through your mouth for 8 seconds, making the same ‘whoosh’ sound.
Other Useful Techniques
- Progressive Muscle Relaxation (PMR): Loosen your body one muscle group at a time.
- Paradoxical Intention: Let go of the anxiety surrounding not being able to sleep.
- Visualisation: Imagine a calm, comforting place.
- Acupressure: Press specific points on your body to reduce stress.
By combining these techniques, you can fall asleep more quickly, sleep more deeply, and start your mornings feeling genuinely refreshed.
