How to fall asleep in 10, 60 and 120 seconds? This ingenious trick is used by soldiers

Do you feel like you spend more time falling asleep than just sleeping? You are not alone in this. This is a very common problem, especially when we are under severe stress. If your mind cannot sleep, it will not be easy for your body to shut down when you call it. Luckily, there are tricks you can try. What’s the fastest way to fall asleep? Here are some science-based tricks to help you fall asleep faster.

1. The method of express falling asleep was developed in the US Navy
2. The soldiers learned to fall asleep in a maximum of 10 minutes, this learning took them six weeks
3. The military method is based on, inter alia, breathing properly, relieving tension in the entire body, and clearing your mind of thoughts
4. More information can be found on the Onet homepage

How to fall asleep in 10 seconds?

It might seem like it takes a magic spell to fall asleep so shockingly fast, but by practicing a certain method regularly, you can learn such “magic”. How?

Warning: the method below takes the full 120 seconds, but the last 10 seconds is said to be really all it takes to effectively sail off to the land of dreams. It turns out that the most skilled in battle can fall asleep in just 10 seconds. Impressive!

1. Also read: How to fall asleep quickly? – home remedies for a good night’s sleep

Military method

The popular military method comes from right outside the walls of the US Navy. It was its experts who created the procedure to help pilots fall asleep in a maximum of two minutes. It took the pilots about six weeks to practice and learn to fall asleep so fast, but it will work. Not only that, they were able to fall asleep even after drinking coffee and with the sounds of gunfire. Apparently, the practice works even in difficult combat conditions, when soldiers are forced to sleep sitting down.

How to fall asleep using the military method?

1. Lie down.
2. Relax your entire face, including your mouth muscles.
3. Lower your arms and hands alongside your body to release tension.
4. Exhale as you relax your chest.
5. Relax your legs, thighs and calves.
6. Clear your mind for 10 seconds by imagining something relaxing.
7. If that doesn’t work, try repeating the words “don’t think” over and over again for 10 seconds.
8. You should be asleep in 10 seconds!

If that doesn’t work, you may need to work on the basics of the military method: breathing and relaxing muscles. Certain conditions, such as ADHD or anxiety disorders, can interfere with the effectiveness of this method, although it is scientifically based.

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1. Also read: Relaxation – what it helps, how to do it and how often to use it

How to fall asleep in 60 seconds?

These two methods, which focus on breathing or relaxing your muscles as much as possible, help you distract yourself from your galloping thoughts. If you are just starting these exercises, it may take up to two minutes to fall asleep.

The rest of the text below the video.

Breathing method 4-7-8

By combining the power of meditation and visualization, this method of breathing becomes more effective. Of course, exercise makes perfect. Importantly, if you suffer from a respiratory condition such as asthma or COPD, consult your doctor as these breathing exercises can make your symptoms worse.

Scheme of falling asleep:

Put the tip of your tongue against the roof of your mouth, behind the two front teeth. Keep your tongue there at all times and purge your lips if necessary.

How Do I Perform One 4-7-8 Breathing Cycle?

1. Part your lips slightly and make a wheezing noise as you exhale through your mouth.
2. Then close your mouth and inhale softly through your nose. Mentally count to four
3. Hold your breath for seven seconds.
4. Exhale by making a whistling noise for eight seconds.
5. Don’t focus too much on it, try to practice it mechanically.
6. Complete this cycle for four full breaths. If you feel relaxation is coming faster than expected, let your body fall asleep.

Progressive muscle relaxation (CSF)

Progressive muscle relaxation, also known as deep muscle relaxation, helps you relax. The idea is to tighten – but not strain – your muscles and relax them to release all the tension you have built up in your body. This movement is soothing and is a trick recommended for insomnia.

Before you begin, try the 4-7-8 breathing cycle by imagining the tension that leaves your body as you exhale.

How to perform deep muscle relaxation?

1. Raise your eyebrows as high as possible for five seconds. This will tighten the forehead muscles.
2. Relax your muscles immediately and feel the tension drop. Wait 10 seconds.
3. Smile broadly to create tension in your cheeks. Hold for five seconds. Relax. Wait 10 seconds.
4. Squint / squeeze your eyelids with your eyes closed. Hold for five seconds. Then relax. Wait 10 seconds.
5. Tilt your head back slightly to comfortably stare at the ceiling. Hold the position for five seconds. Relax as your neck collapses into the pillow. Wait 10 seconds.
6. Move down your body, repeatedly contracting and relaxing your muscles. Start with the arms and end with the feet.

Let yourself fall asleep even if you don’t finish the whole exercise. As you do them, focus on how relaxed and heavy your body is. It is a very pleasant, even blissful feeling.

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How to fall asleep in 120 seconds?

If the previous methods still didn’t work, try these techniques!

Tell yourself not to fall asleep

This method is sometimes called a paradoxical intention. Paradoxically, telling yourself that you cannot fall asleep now can make you fall asleep faster. Research has shown that people who practiced this method fell asleep faster than those who did not. If you often feel stressed by prolonged falling asleep, this method may be more effective than traditional, deliberate breathing practices.

1. Also read: Breathing exercises – indications, benefits, techniques. How to start breathing exercises?

Visualization of a quiet place

If counting sheep stimulates your mind too much, try engaging your imagination. Some argue that visualizing something can make this happen, and it is possible that it also works with sleep.

In a study conducted at the University of Oxford, researchers found that people who practiced this way fell asleep faster than those who had general distraction or no guidance at all.

Image distraction

Instead of counting sheep, try to imagine a peaceful environment and all the feelings that accompany it. You can imagine a waterfall, echoes, rushing water and the smell of damp moss. The key is for this image to grab as much of your attention as possible and thus redirect your brain to a specific place, away from worries and galloping thoughts.

If you still have trouble falling asleep, take a close look at your sleep hygiene and seek support at a sleep clinic.