The Hustler's Digest StaffAre you someone who struggles to fall asleep? Do you spend more time trying to fall asleep than sleeping? You’re definitely not the only one. In this article we will teach you how to fall asleep in 10 seconds. Read along to find out the tips and tricks that will help you sleep better.
Many people from across the globe suffer from chronic sleeping problems. This can be due to stress, illness or temporary changes to your routine. Whatever the reason, lack of sleep can affect your ability to function during the day. It drains your mental abilities and puts your physical health at risk. Science has related insufficient sleep to multiple health issues which includes, mood changes, memory issues, trouble thinking or concentrating and a weakened immune system.
If you suffer from sleep deprivation, it may be due to consistent lack of sleep or reduced quality of sleep. It is best to figure out the root cause of the issue to ensure that it does not affect your physical or mental health.
Experts generally recommend that adults sleep at least seven to nine hours per night, although some people require more and others require less.
A recent National Sleep Foundation Sleep in America poll found that adults (ages 18-54) sleep an average of 6.4 hours per night on weekdays and 7.7 hours on weekends. The poll showed a downward trend in sleep time over the past several years.
A downward trend in sleep time has also been observed in children. Optimal sleep time varies by age. An earlier Sleep in America poll found a discrepancy between recommended and actual sleep time in children, with actual sleep time 1.5 to two hours less than recommended.
In this article we will teach you how to fall asleep in 10 seconds followed by some tips on how you can improve your quality of sleep. Read along to find out what differences you can inculcate to get a good night’s sleep.
What is a sleeping disorder?
Let’s start by discussing the possible reasons why you may not be getting sufficient sleep.
Sleeping disorders are conditions that impair your sleep or prevent you from getting restful sleep and, as a result, can cause daytime sleepiness and other symptoms. Everyone can experience problems with sleep from time to time. However, you might have a sleep disorder if:
- You regularly experience difficulty sleeping
- You are tired during the day even though you slept for at least seven hours the night before.
- You have a reduced or impaired ability to perform regular daytime activities
There are approximately 80 different types of sleep disorders. The top ones include:
- Insomnia
- Restless legs syndrome
- Sleep apnea
- Narcolepsy
What can cause sleeping disorders?
Sleep problems can be caused by various factors. Although causes might differ, the end result of all sleep disorders is that the body’s natural cycle of slumber and daytime wakefulness is disrupted or exaggerated. The basic eight factors include:
- Physical: e.g ulcers
- Medical: e.g diabetes
- Psychiatric: e.g anxiety disorders or depression
- Environmental: e.g alcohol or caffeine consumption
- Working the night shift: this work schedule messes up our biological clocks
- Genetics: narcolepsy is a genetic sleeping disorder
- Medications: some medicines tend to interfere with our sleep
- Aging: about half of all adults over the age of 65 have some sort of sleep disorder. It is not clear if it is a normal part of aging or a result of medicines that older people commonly use)
Symptoms of sleeping disorders
You might have a sleep disorder if you experience one or more of the following symptoms. Have you ever:
- Fallen asleep while driving?
- Struggle to stay awake when inactive, such as when you are watching television or reading?
- Have difficulty paying attention or concentrating during work or at school, or home?
- Have performance problems at work or school?
- Often get told by others that you look sleepy?
- Have difficulty with remembering things?
- Have a slowed response?
- Have difficulty controlling your emotions?
- Need to take naps almost every day?
If you can relate to these symptoms, you may be suffering from a sleeping disorder. Don’t take these symptoms lightly as they can be detrimental to your health and in some cases, life threatening.
How to fall asleep in 10 seconds?
In this part of the article we will teach you the trick to falling asleep in 10 seconds. It may seem unachievable at first but with due time and effort, you can master this skill. So, let’s get started.
The military method
The popular military method, which was first reported by Sharon Ackerman, comes from a book titled “Relax and Win: Championship Performance.”
According to Ackerman, the United States Navy Pre-Flight School created a routine to help pilots fall asleep in 2 minutes or less. It took pilots about 6 weeks of practice, but it worked-even after drinking coffee and with gunfire noises in the background. Here’s what you need to do:
- Just relax your entire face, including the muscles of your mouth.
- You need to drop your shoulders to release the tension so that your hands would fall to the side of your body.
- Practice exhalation and relax your chest.
- Relax your whole body, including your legs, thighs, and calves.
- Unwind your mind for at least 10 seconds by imagining a relaxation scene.
If these techniques don’t work for you, just try saying the word ‘Do not overthink’ for over 10 seconds. You’ll see that you’ll be able to fall asleep within 10 seconds.
Even after following all these techniques, if you’re not able to sleep, just work on the foundations of military breathing and muscle relaxation methods. Also, keep reading about more techniques based on how to practice them effectively.
How to fall asleep in 60 seconds?
This method will focus more on your breathing and muscles, which will help you put your mind at ease and will help you fall asleep. No one can get this right on their first try;hence, practice until you finally get the desired result.
4-7-8 breathing method
Mixing together the powers of meditation and visualization, this method becomes more effective with practice. If you have a respiratory condition, such as asthma or COPD, consider checking with your doctor before beginning, as this could aggravate your symptoms.
To prepare, place the tip of your tongue against the roof of your mouth, behind your two front teeth. Keep your tongue there the whole time and purse your lips if you need to.
How to perform a cycle of 4-7-8 breathing?
- Let your lips part slightly and start by making a whooshing sound as you exhale through your mouth.
- Now close your lips and inhale through your nose silently. In your head, count to 4.
- Next, you need to hold your breath for 7 seconds.
- Exhale for 8 seconds while making a whoosh sound.
- You need to practice mindlessly. This means that you should avoid being too alert at the end of each cycle.
- Complete this cycle for four breaths.
- Let your body sleep if you feel relaxed earlier than anticipated.
How can you get a better night’s sleep?
Getting a good night’s sleep may seem like an impossible goal when you’re wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as the way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.
Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, boost your health, and improve how you think and feel during the day.
Tip 1:Remain in sync with your body’s natural sleep-wake cycle
Getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.
● Try to go to sleep and get up at the same time every day
This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
● Avoid sleeping in-even on weekends
The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.
● Be smart about napping
While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.
● Start the day with a healthy breakfast
Among lots of other health benefits, eating a balanced breakfast can help sync up your biological clock by letting your body know that it’s time to wake up and get going. Skipping breakfast on the other hand, can delay your blood sugar rhythms, lower your energy, and increase your stress, factors that may disrupt sleep.
Tip 2: Control your exposure to light
Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark,making you sleepy and less when it’s light, making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm. Here’s how to influence your exposure to light:
During day time:
Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. Have your coffee outside, for example, or eat breakfast by a sunny window. The light on your face will help you wake up
Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.
If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days.
During the night:
Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.
Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead.
Don’t read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don’t have their own light source.
When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.
Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.
Tip 3: Exercise during the day
People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.
Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.
Try to finish moderate to vigorous workouts at least three hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
Tip 4: Be mindful about what you eat and drink
Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.
Focus on a heart-healthy diet. It’s your overall eating patterns rather than specific foods that can make the biggest difference to your quality of sleep, as well as your overall health. Eating a Mediterranean-type diet rich in vegetables, fruit, and healthy fats, and limited amounts of red meat—may help you to fall asleep faster and stay asleep for longer.
Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.
Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.
Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.
Here are a few late night snacks that can help you sleep:
- Banana
- Whole-grain, low sugar cereal
- Milk or yogurt
Tip 5: Wind down and clear up your mind
Do you often find yourself unable to get to sleep or regularly waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. Taking steps to manage your overall stress levels and learning how to curb the worry habit can make it easier to unwind at night. You can also try developing a relaxing bedtime ritual to help you prepare your mind for sleep, such as practicing a relaxation technique, taking a warm bath, or dimming the lights and listening to soft music or an audiobook.
Problems clearing your head at night can also stem from your daytime habits. The more overstimulated your brain becomes during the day, the harder it can be to slow down and unwind at night. Maybe, like many of us, you’re constantly interrupting tasks during the day to check your phone, email, or social media. Then when it comes to getting to sleep at night, your brain is so accustomed to seeking fresh stimulation, it becomes difficult to unwind.
Tip 6: Improve your sleep environment
A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep
Keep noise down. If you can’t avoid or eliminate noise from neighbors, traffic, or other people in your household, try masking it with a fan or sound machine. Earplugs may also help.
Keep your room cool. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
Make sure your bed is comfortable. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.
Tip 7: Learn ways to get back to sleep
It’s normal to wake briefly during the night but if you’re having trouble falling back asleep, these tips may help:
Stay out of your head. Hard as it may be, try not to stress over your inability to fall asleep again, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat.
Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though it’s not a replacement for sleep, relaxation can still help rejuvenate your body.
Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it’s time to wake up.
Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest.
Conclusion
If you’re tired but can’t sleep, it may be a sign that your circadian rhythm is off. However, being tired all day and awake at night can also be caused by poor napping habits, anxiety, depression, caffeine consumption, blue light from devices, sleep disorders, and even diet.
If you keep saying, “I’m so tired but can’t sleep!” and everyday sleep remedies don’t help, talk to a doctor. They can help determine the underlying problem and recommend solutions that will help you get restful sleep so you have daytime energy.
