How to fall asleep quickly: a selection of simple and working ways

Every adult needs to sleep for 8 hours a day - otherwise, a person develops lethargy, anxiety, and even more serious health problems. To develop a healthy sleep pattern, people go to bed at 10:00 pm or earlier, but the problem is that not everyone manages to fall asleep right away. There can be many reasons for this: either the pillow seems uncomfortable, or memories of the failures of the past creep into our heads, and sometimes the future scares us. Because of all this, you can lie in bed for two or three hours, and in the morning you still wake up in a broken state. Fortunately, there are simple ways to fall asleep quickly - among them, each person can find a suitable option.

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1. There are tricks that help you fall asleep in just 4 minutes

All the information below was found on the official website of the National Sleep Foundation, a non-profit organization dedicated to the study of healthy rest. Therefore, all of the above tips can be trusted and safely used in practice. Most likely, at least one of them will be effective and you will forever be able to forget about long attempts to fall asleep.

2. How long does it take to fall asleep

When going to bed, it must be borne in mind that the process of falling asleep usually takes 15-20 minutes. This time has a special name - the latency of the onset of sleep. This is an important indicator, a change in which in any direction indicates the presence of problems. If a person falls asleep before this period, this is a sign that he is not getting enough sleep - throughout the day he wants to sleep, and in the evening he “passes out”. If the process of falling asleep lasts more than 20 minutes, this is a sign of insomnia.

A healthy person falls asleep in 15-20 minutes - no more, no less

Recently, we wrote about how it is better for people not to sleep for a long time on weekends. If you want to know the reasons to get up early on Saturday and Sunday, read this article.

The Best Techniques for Falling Asleep Fast

Those who fall asleep too quickly can be advised to get enough sleep - for this you need to go to bed earlier or get up later, it's simple. For people with signs of insomnia, try the following ways to fall asleep quickly. Basically, the tips are aimed at relaxing the body and stopping the flow of thoughts.

Military way to sleep

The military is often forced to sleep at unusual times, which previously could not fall asleep quickly. To solve this problem, a method has been developed that helps you fall asleep in just 2 minutes.

Here's what to do to fall asleep quickly:

• take a comfortable position and relax every part of the face: eyelids, jaw, lips, and eyebrows;
• put your hands on your sides and lower your shoulders;
• start taking deep breaths to relax your chest;
• begin to gradually relax the lower parts of the body, starting from the hips and ending with the feet;
• imagine a peaceful setting to calm down: the countryside, a quiet lake, or a homely setting.

It is believed that these simple actions allow you to fall asleep as quickly as possible.

Calm music for sleep

Sometimes a person is prevented from sleeping not by disturbing thoughts, but by cars passing outside the window with loud music or noisy neighbors. In this case, calm music can help - so that extraneous sounds do not interrupt it, you can put on headphones. Collections with soothing sounds can be found on music platforms. If you wish, you can select the best songs among them and create a playlist for 15-20 minutes - this is just the time it takes to fall asleep.

Live broadcast with relaxing music for sleep

Some people say that white or brown noise helps them sleep. On this topic, we have a separate article "Does brown noise help you fall asleep faster."

Progressive muscle relaxation

Progressive muscle relaxation is a combination of breathing exercises with contraction and relaxation of the muscles of the body.

To relax with this technique, you need to do the following steps:

• lie down in bed, close your eyes, and breathe slowly and deeply;
• tighten the muscles of the face for 10 seconds and relax them, then take a few deep breaths;
• tighten the muscles of the shoulders for 10 seconds, relax them, and continue to breathe deeply;
• repeat these actions with other muscle groups starting from the shoulders and ending with the feet.

3. Progressive muscle relaxation helps to quickly relax the entire body

Managed Images

Some people are helped to fall asleep by guided imagery, also known as guided affective imagery. To get away from disturbing thoughts, you can imagine a peaceful environment like nature and concentrate on your sensations in an imaginary space: imagine freshness, breezes, and other pleasant things.

4. In 2022, my colleague Andrey Zhukov talked about how scientists have discovered a new way to fight insomnia. Details you can find in this material.

Meditation for sleep

Finally, to fall asleep faster, you can do mindfulness meditation. Its essence is to concentrate on the present moment and stop judging the thoughts that come to mind. There are many videos online to listen to and learn how to do mindfulness meditation - just type "mindfulness meditation" and choose what catches your attention.

5. In an article about the secrets of quick sleep, one cannot do without mentioning meditation.

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