Do you want to fall asleep quickly?. But, cannot fall asleep fast?. Do not worry, here we’ll tell you two best techniques on how to fall asleep quickly.
How To Fall Asleep Quickly
According to a survey, this method achieved a success rate of 96% after six weeks of practice. It is useful even after you drink coffee or the noise of a nearby bomb.
- Relax the muscles on your face, including the tongue, jaw, and around the eyes. You should not squint or grimace your forehead.
- Drop the lower shoulder as possible. Followed by the neck, upper arms, and lower arms, respectively.
- Take a deep breath to relax your chest. Next is the thighs and legs so that the whole body is relaxed.
- Then you should spend 10 seconds to clear the things in mind.
- Imagine being in a boat floating on a quiet lake surface. Surrounded by nothing but a clear blue sky.
- You are lying on a black velvet hammock in a dark room.
- Repeat the sentence “Do not think, do not think, do not think” to yourself continuously for 10 seconds.
The most important factor when trying to fall asleep quickly is that the mind must be relaxed.
You need to do the following three things well: The bedroom is good for sleep, comfortable and most important is a quiet mind.
4 – 7 – 8 Method To Fall Asleep Fast
Dr. Andrew Weil, an American sleep expert, created a method that can help you sleep fast, in less than a minute.
He calls it the 4-7-8 method. Precisely, this method consists of five steps:
- Exhale, or blow out completely by mouth.
- Note: Must breathe, make a sound. The tongue should place behind the upper teeth.
- Close your mouth, gently inhale by the nose, count to 4 in your head.
- Hold your breath, count to 7.
- Exhale from mouth with whooshing sound and count to 8 in your head.
- Repeat the entire process three more times.
According to Dr. Weil, if you follow the procedure above, a person with chronic insomnia can also fall asleep quickly. And the secret here is merely the way we breathe. It derived from an ancient Indian breathing exercise named pranayama, which is still using in yoga.
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