{"id":16,"date":"2021-11-13T18:23:43","date_gmt":"2021-11-13T18:23:43","guid":{"rendered":"https:\/\/atomicsleep.com\/?p=16"},"modified":"2022-06-25T17:20:12","modified_gmt":"2022-06-25T17:20:12","slug":"how-to-fall-asleep-fast","status":"publish","type":"post","link":"https:\/\/atomicsleep.com\/how-to-fall-asleep-fast\/","title":{"rendered":"How To Fall Asleep Fast?"},"content":{"rendered":"\n

Dealing with insomnia, sleeplessness, or anxiety can impact your life in so many negative ways.<\/p>\n\n\n\n

It\u2019s hard to focus on anything, be it work, parenting, or even basic tasks when you\u2019re low on sleep.<\/p>\n\n\n\n

Thankfully, there are some easy and effective techniques you can employ to help you fall asleep faster and sleep soundly all night<\/p>\n\n\n\n

1. Breathing Techniques<\/h2>\n\n\n\n

Breathing is the most important thing you do day in and day out, but you\u2019re hardly thinking about it.<\/p>\n\n\n\n

If you\u2019re trying to fall asleep quickly, try breathing intentionally. Take slow, steady, deep breaths to start, and if that doesn\u2019t make your heart rate go down, you can use these more focused techniques.<\/p>\n\n\n\n

4-7-8 Method<\/h3>\n\n\n\n

The 4-7-8 Method was developed by Dr. Andrew Weil<\/a>. He recommends sitting with your back straight in an upright position while you do it.<\/p>\n\n\n\n

  1. Start by placing your tongue against the tissue just behind your upper front teeth, and  keep it there for the entire exercise.<\/li>
  2. Exhale completely through your mouth, making a whooshing noise<\/li>
  3. Close your mouth and inhale quietly through your nose while counting to four<\/li>
  4. Hold your breath while you count to seven<\/li>
  5. Exhale completely through your mouth, making an audible whooshing noise while counting to eight<\/li>
  6. Now repeat this cycle three more times<\/li><\/ol>\n\n\n\n

    Don\u2019t get too caught up in timing this exercise perfectly\u2013just make sure you stick to the 4-7-8 ratio. The more you practice it, the more effective it will be\u2014 so we recommend trying it during the day and then again at night before bed.<\/p>\n\n\n\n

    10 Second Method<\/h3>\n\n\n\n

    Often touted as the fastest way to fall asleep (a purported 10 seconds), this method was developed to help pilots in training to fall asleep quickly even with loud noises in the background or caffeine in their system. Impressive!<\/p>\n\n\n\n

    Here\u2019s how you do it:<\/p>\n\n\n\n

    1. Relax your entire face<\/li>
    2. Drop your shoulders, releasing tension in your neck and behind your ears<\/li>
    3. Let your arms and hands fall to the side of your body<\/li>
    4. Exhale, letting your chest fall<\/li>
    5. Relax your legs, thighs, and calves<\/li>
    6. Clear your mind by imagining a calm scene<\/li>
    7. If you aren\u2019t fully relaxed yet, repeat the words \u201cdon\u2019t think\u201d to yourself for 10 seconds<\/li>
    8. You should fall asleep quickly<\/li><\/ol>\n\n\n\n

      2. Head Games<\/h2>\n\n\n\n

      Beyond your basic breathing techniques, you can train your mind to slow down. If your brain is wired, your body will follow, leading you into an endless cycle of insomnia.<\/p>\n\n\n\n

      Use the following methods to calm your brain and relax your body:<\/p>\n\n\n\n

      Meditation<\/h3>\n\n\n\n

      Meditation involves clearing your mind and paying attention to your breath, which we went over in the last section. It can take a lot of practice to meditate well.<\/p>\n\n\n\n

      Because we\u2019re so used to constant distractions, clearing the mind for even a few seconds is strangely challenging.<\/p>\n\n\n\n

      However, once you master it, it can slow your heart rate<\/a> and trigger your parasympathetic nervous system, decreasing stress during the day and anxious, cycling thoughts at night.<\/p>\n\n\n\n

      Visualization<\/h3>\n\n\n\n

      Therapists and psychologists use visualization techniques to help patients with anxiety, depression, and stress. But can imagining something really have that much of an impact?<\/p>\n\n\n\n

      Research says yes! Studies<\/a> have found that patients with mental illness<\/a>, self-esteem issues, postpartum depression, and other similar issues who practiced guided imagery saw their symptoms decrease.<\/p>\n\n\n\n

      How do you institute your own guided imagery practice for a more serene night of sleep? Start with basic image distraction: close your eyes and imagine yourself in a calm, peaceful place. It could be a place from your memories or one you make up, like an empty beach with rustling palm trees.<\/p>\n\n\n\n

      You\u2019re nodding off already, aren\u2019t you? If simply being in this relaxing headspace isn\u2019t enough, you can imagine yourself doing a repetitive but positive activity, like shooting free-throws.<\/p>\n\n\n\n

      List Your Worries<\/h3>\n\n\n\n

      It may seem counter-intuitive, but writing down everything that\u2019s keeping you up can lead to a better night\u2019s sleep. A psychologist named James Pennebaker<\/a> developed this method in the 1980s. For the most effective results, write freely without thinking\u2013we like to call this a brain dump\u2013and get everything out that\u2019s bothering you.<\/p>\n\n\n\n

      When you write about your worries, you free up space in your head for other things\u2014like thinking about a gentle stream or a breezy beach. Practicing this regularly allows you to drift off to sleep easily and saves your stresses for another time.<\/p>\n\n\n\n

      Don\u2019t Think About It!<\/h3>\n\n\n\n

      When all else fails, just stop thinking about sleeping. When your mind is focused on one thing, it tends to play that over and over, keeping you awake. Move your clock out of your room so you\u2019re not obsessively checking it.<\/p>\n\n\n\n

      Get up and walk around your house for a little bit, or try a simple activity like reading a book or playing sudoku. Whatever you do, don\u2019t turn on the TV or look at your phone. The blue light<\/a> from screens can interfere with your melatonin production, keeping you up even longer.<\/p>\n\n\n\n

      3. Physical Techniques<\/h2>\n\n\n\n

      The mind and body are inseparably connected, so if one is out of order, the other will soon follow. If the mental approach doesn\u2019t seem to be putting you to sleep faster, facing the problem from the physical side of things might be the key.<\/p>\n\n\n\n

      Yoga<\/h3>\n\n\n\n

      Yoga combines purposeful breathing with slow, disciplined movements designed to relax and stretch your body. A survey found that over 55% of people<\/a> who did yoga discovered that it positively impacted their sleep, while 85% said it reduced their stress.<\/p>\n\n\n\n

      Most of the time, sleeplessness is a symptom of anxiety, so it would make sense that those who practiced yoga began sleeping better.<\/p>\n\n\n\n

      Even if you suffer from other sleep disorders unrelated to anxiety, yoga can be helpful because it\u2019s been linked to lots of other health benefits. If yoga sounds intimidating to you, just start with some easy stretches.<\/p>\n\n\n\n

      Acupressure<\/h3>\n\n\n\n

      Acupressure can be incredibly effective. It literally involves \u201cpressing your buttons,\u201d or spots on your body that seem to build up tension<\/a> and pressure more than others. Currently, there\u2019s not enough research on the efficacy of acupressure, but it won\u2019t hurt to try it out!<\/p>\n\n\n\n

      Spirit Gate<\/h4>\n\n\n\n

      This point is located on the crease of your outer wrist below your pinky finger. Feel for the indented or hollow space at this point and apply gentle pressure in a circular or up-and-down motion. Continue this for 2-3 minutes.<\/p>\n\n\n\n

      Apply pressure to the left side of the point for a few seconds, and then do the same with the right side. Repeat on your other hand.  This pressure point is associated with a calm mind, so stimulating it can help you drop off into a peaceful slumber.<\/p>\n\n\n\n

      Three Yin Intersection<\/h4>\n\n\n\n

      This pressure point is on your inner leg just above your ankle. To easily find it, just count four finger widths up your leg from your ankle; then apply deep pressure using circulation motions for a few seconds. Don\u2019t use this technique if you\u2019re pregnant, since it can induce labor.<\/p>\n\n\n\n

      Inner Frontier Gate<\/h4>\n\n\n\n

      You\u2019ll see this pressure point on your inner forearm between those two knotted tendons (right below your wrist). Apply a steady downward pressure here and massage in a circular or up-and-down motion for 4-5 seconds.<\/p>\n\n\n\n

      Wind Pool<\/h4>\n\n\n\n

      You\u2019ll find these points by following the mastoid bones behind your ears down towards your neck. Hold your hands together, palms open and fingers interlocked. Use your thumbs to apply pressure toward your skull in circular motions. Breathe deeply as you stimulate these pressure points.<\/p>\n\n\n\n

      4. Progressive muscle relaxation (PMR)<\/h3>\n\n\n\n

      This relaxation technique will relieve\u00a0built-up tension<\/a>, but the way it\u2019s done is a little bit counter-intuitive. <\/p>\n\n\n\n

      First, inhale as you tense up the area that feels tight, then exhale\u00a0as you release the tension. <\/p>\n\n\n\n

      Try the exercise in different sections of the body as you lay in bed. This not only relieves strain in the body, but it can lull you to sleep.<\/p>\n\n\n\n

      5. Sleeping Positions<\/h3>\n\n\n\n

      While there\u2019s no one \u201cperfect\u201d sleep position to help you sleep better, there are some things you can adjust in this area to avoid sleep deprivation.<\/p>\n\n\n\n