Tips for falling asleep in 10, 60, or 120 seconds
Sometimes, falling asleep can be a difficult task for some people. At Morfeo, we want to give you some tips for falling asleep in 10, 60, or 120 seconds. Take note!
Tips for falling asleep in 10, 60, or 120 seconds
Sleep is essential for everyone. Factors such as stress, anxiety, fatigue, and daily worries can lead to poor sleep management and quality. If left unresolved, this can result in sleep disorders and insomnia. According to the Spanish Society of Neurology, around 30% of adults suffer from insomnia. Fortunately, there are some tricks to help you fall asleep quickly. Want to know what they are? Keep reading!
Fall asleep in 10 seconds
This trick is used by the military to relax and fall asleep quickly. The method takes about 120 seconds, but according to the US Navy, the last 10 seconds are the most important. It consists of:
- Relax your face by closing your eyes and breathing slowly. Try to relax the muscles in your mouth and tongue as well.
- Drop your shoulders as low as possible, as if they were floating.
- Exhale and relax your chest.
- Do the same with your legs, starting with one and then the other. Relax your thighs, calves, ankles, and feet.
- With your body now relaxed, the most difficult part remains: relaxing your mind. To do this, we must try not to think about anything, clearing our minds for 10 seconds.
Fall asleep in 60 seconds
To fall asleep in one minute, we must combine two methods, focusing on breathing and muscle control. Known as the 4-7-8 method, it combines meditation and visualization. How is it done?
First, place your tongue against the roof of your mouth, behind your front teeth, and keep your tongue there throughout the exercise. Next:
- Gently separate your lips and let them make a whistling sound as you exhale.
- Close your lips and inhale gently through your nose, counting to 4 in your head.
- Hold your breath for 7 seconds.
- Exhale for 8 seconds.
- It is important not to think about anything while performing this exercise.
- Perform this cycle for 4 full breaths. If you feel yourself falling asleep, stop the exercise and rest.
Sleep in 120 seconds
This process is slower but just as effective as the previous two, and consists of:
- Think about the best thing that happened to you today; thinking positively helps reduce stress. If you can't do that, think about things that make you feel good, no matter how small.
- Visualize a peaceful place or one that inspires tranquility. According to experts, distracting yourself with images helps you fall asleep more quickly. Visualizing places that invite relaxation in your mind will promote relaxation.
- Establish a good sleep routine
