The Fastest Way to Fall Asleep

Do you struggle to fall asleep at night? If so, you’re not alone. Millions of people around the world have trouble falling asleep every night. There are many different methods that people use to try and get to sleep quickly, but some are more effective than others. Here are a few science based tricks that may help you fall asleep faster.

The Military Method

The Military Method to fall asleep from the book “Relax and Win, Championship Performance” by Sharon Ackerman is a sleep method that is recommended by the U.S. military. The method is simple and easy to follow, which makes it great for people who are looking for an easy way to fall asleep. Here’s how it works:

• First, you need to find a comfortable position in bed.
• Then, you need to relax your entire body, starting with your toes and working your way up to your head.
• Once your entire body is relaxed, you need to clear your mind by focusing on a single object or thought.
• Finally, you need to count slowly from one to ten. Once you reach ten, you should be asleep.

If you have trouble falling asleep using the Military Method, you can try the 4-7-8 breathing method.

4-7-8 Breathing Method

The 4-7-8 Breathing Method is technique combines visualization and the powers of meditation. The goal of the breathing exercise is to help you focus and slow down your breathing. This will in turn help to lower your heart rate and blood pressure. The benefits of the breathing exercise are cumulative, so the more you do it, the more benefit you will experience.

• To start place your tongue at the roof of your mouth and behind your front teeth.
• With your lips slightly open, make a whooshing sound while your breath out of your mouth.
• Then close your mouth, and inhale through your nose and count to 4.
• Next hold your breath for 7 seconds.
• Finally exhale through your mouth again, like you did at the start for 8 seconds.
• Perform this technique for 4 full breath cycles but if you start to feel sleepy, let your body relax and fall asleep.

Note: this technique isn’t recommended if you suffer from respiratory conditions such as asthma so check first with your doctor before trying the 4-7-8 Breathing Method.

Now if these techniques don’t seem to get you to your ZZZzzs then try paradoxical intention.

Paradoxical Intention

Paradoxical Intention is similar to reverse psychology but to yourself where you tell yourself to stay awake. It’s a way of training your brain to do the opposite of what it’s telling you. For example, if you’re trying to fall asleep but all you can think about is how you need to sleep, you would use Paradoxical Intention and tell yourself to stay awake. The thinking goes that by expecting the opposite of what you want, you take the pressure off yourself and paradoxically (or maybe not so paradoxically) end up getting what you want.

It’s an interesting technique that was developed by Dr. Viktor Frankl, a Holocaust survivor who also created Logotherapy, a form of existential psychotherapy.

Research has shown that people that practice the Paradoxical Intention technique fell asleep faster compared to people who didn’t try it.

In conclusion, if you have trouble falling asleep at night, there are a few science based tricks that may help you get to sleep faster. The Military Method, the breathing exercise and Paradoxical Intention are all techniques that have been shown to be effective in helping people fall asleep quickly. Give them a try and see which one works best for you.