3 Proven Methods to Help You Fall Asleep Fast

Are you spending more time trying to fall asleep rather than actually sleeping? You’re not alone.

We know restless nights can take a toll. Beyond the frustration of not being able to sleep, getting quality rest is crucial for your everyday functioning. Adequate sleep has been linked to improved mood, better concentration, and even a boost in your immune system. So, if you're tired of counting sheep, we’ve provided 3 proven methods to help you fall asleep fast within a few minutes!

1. Military Method

Developed during World War II for U.S. Navy preflight school airmen, this technique claims a 96% success rate in helping individuals fall asleep within 120 seconds, even under stressful conditions.

Follow this 7-step guide to fall asleep quickly:

1. Relax your entire face, including mouth muscles.
2. Drop shoulders, release tension; let hands rest at sides.
3. Exhale, easing tension in the chest.
4. Relax legs, thighs, and calves.
5. Clear your mind with a calming scene for 10 seconds.
6. If needed, repeat "don't think" for 10 seconds.
7. Within 10 seconds, you should fall asleep!

2. Progressive Muscle Relaxation (PMR)

Also known as deep muscle relaxation, PMR involves tensing and then relaxing muscles to release tension.

Follow these 10 steps and sync with the 4-7-8 breathing method for enhanced effectiveness:

1. Raise eyebrows high for 5 seconds, tightening forehead muscles.
2. Immediately relax, feel tension drop; wait 10 seconds.
3. Smile widely, creating cheek tension; hold for 5 seconds, then relax.
4. Pause for 10 seconds.
5. Squint with eyes shut; hold for 5 seconds, then relax.
6. Pause for 10 seconds.
7. Tilt head back, look at the ceiling for 5 seconds; relax as neck sinks into the pillow.
8. Pause for 10 seconds.
9. Progress down the body, tensing and relaxing from triceps to feet.
10. Fall asleep, even if not completing the entire body routine.

3. Autogenic Training

This method incorporates hypnosis principles and affirmations to induce relaxation particularly for alleviating anxiety. According to the US Department of Veterans Affairs, autogenic training is well-researched and recommended for faster sleep induction.

These 4 steps will have you feeling sleepy in no time:

1. Lay down, focus on breath, and affirm, “I am completely calm.”
2. Concentrate on arms, repeat “My arms are very heavy” and “I am completely calm” at least six times.
3. Extend the mantra to other body parts, like legs, abdomen, forehead, and heart.
4. As relaxation sets in, shift focus to the entire body, experiencing warmth and calmness.

Fall Asleep and Stay Asleep with LUMINAS

Difficulty falling asleep is frustrating enough, but waking frequently through the night can leave you exhausted. Fall asleep faster, sleep more soundly, and wake up feeling truly rested and refreshed with LUMINAS Sleep Patches.

For more tips on improving sleep, check out these related articles:

• 3 Proven Methods to Help You Fall Asleep Fast
• Benefits of Better Sleep
• Sleep Myths Debunked
• The Best All-Natural Sleep Solution for Seniors
• Your Sleep Position Could Be Hindering Your Sleep
• The Hidden Dangers of Sleep Debt
• Ease Pain and Improve Sleep Starting Today

Tania Martinez

Hey there, I'm Tania, a Marketing Manager specializing in social media and marketing connections at LUMINAS. My passion is forging meaningful relationships and exploring innovative ways to enhance personal growth and well-being. Join me on this journey as we uncover unconventional methods for becoming better, healthier, and more fulfilled humans!