Tossing and turning in bed while looking at the clock and watching the minutes pass is an experience that many people know well. When your thoughts are moving fast, telling yourself to “calm down” usually does not work. There are ways that sleep scientists and military experts have created to help you relax your body and fall asleep in 10, 60 or 120 seconds. Here is how these techniques work and how you can try them tonight.The 10-second method: The military techniqueThis method was first created by the U.S. Navy Pre-Flight School to help pilots fall asleep in than two minutes when things are stressful. Once you learn it well, it can take 10 seconds. The main thing is to be relaxed both physically and mentally. This method was first published in the book Relax and Win: Championship Performance (1981) by Lloyd Bud Winter.Relax your face: Close your eyes, focus on relaxing all the muscles in your face. This includes your forehead, your jaw, and the muscles around your eyes. Lower your shoulders: Let your shoulders drop far as they can to get rid of any tightness. Then do the same for your neck and your arms.Breathe out and relax your legs: Breathe out gently; let your chest, your thighs and your lower legs go completely loose.Clear your mind: Spend 10 seconds imagining a place, like lying in a boat on a still lake, or say the word “don’t think” over and over in your head. After practicing for a week, this method teaches your body to switch from being awake to being asleep very quickly.The 60-second method: The 4-7-8 breathing techniqueThis method was created by Dr. Andrew Weil. It uses the science of the nervous system. When you slow down your breathing, your brain knows it is safe. This lowers your heart rate. Reduces stress. Creator & Medical Source: Developed by Dr. Andrew Weil, M.D. founder of the Andrew Weil Center for Integrative Medicine at the University of Arizona. Breathe out completely through your mouth with a whoosh” sound. Inhale through your nose for four seconds. Hold your breath for seven seconds.Breathe out fully through your mouth for eight seconds.Do this four times; by slowing your breathing, you get oxygen and reduce the physical stress that keeps you awake.The 120-Second Method: PMR and cognitive shufflingIf you have muscles or your thoughts keep going around and around, two two-minute techniques can help you reset. Progressive muscle relaxation (PMR): Tighten each muscle group starting from your toes and going up to your head for five seconds. Then let the tension go. Research shows that PMR helps with insomnia by making you aware of stress in your body and letting it go.Cognitive shuffling: Scientists believe that fast thoughts stop you from falling asleep because your brain thinks there is something to solve. To stop this pick a word like “BED” and think of words that start with each letter. This breaks the pattern; this tells your brain it is okay to rest.In a nutshell, it can be concluded that falling asleep fast is not something you are born with. It is a skill you can learn. These techniques need some practice. They give you control over your body’s response to stress.
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