Fall asleep in 10 seconds: simple ways to fight insomnia are named

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Insomnia is a fairly common phenomenon. It became known what methods, if regularly applied in practice, will allow you to fall asleep several times faster.

Military method “10 seconds”

This method is borrowed from US military practice. In general, experts say, it takes two minutes, but the last 10 seconds are key.

1. Briefly tense and then relax your facial muscles. Allow your tongue to relax.
2. Drop your shoulders to the floor and let your arms hang freely at your sides.
3. Inhale and exhale at a normal pace while relaxing your chest.
4. Relax thighs and lower legs.
5. Allow your mind to clear by allowing the thoughts to come and go without dwelling on them or making judgments.
6. Envision a relaxing scene, such as sailing in a boat admiring the blue sky or lying in a hammock at night. If it is impossible to visualize either, repeat the “mantra”: “don't think.”
7. You should fall asleep within 10 seconds after completing the penultimate point.

The 4-7-8 breathing method

The 4-7-8 breathing method is aimed at using controlled breathing for relaxation. It was introduced by Dr. Andrew Vale.

1. Place the tip of your tongue against the roof of your mouth, holding it there throughout the exercise.
2. Exhale completely through your mouth, making an exhalation sound.
3. Close your mouth and slowly inhale through your nose to the count of 4. Hold your breath for a count of 7. Exhale completely through your mouth, making an exhalation sound, for a count of 8.
4. Repeat step three three more times.

Dr. Weil states that this exercise is a “natural tranquilizer for the nervous system.” This method becomes more effective with practice and should help people fall asleep within minutes once they master the technique.

Counting Breaths

Counting breaths is easy. , but a potentially effective breathing technique, experts say. It only takes two steps:

Close your eyes and take a few deep breaths. Then allow the breath to become natural – do not make it slower or faster on purpose.
Count each exhalation to five and start again, while not counting exhalations.