How to fall asleep in minutes: the effective methods

How to fall asleep in minutes: the effective methods

Thanks to the focus on breath and visualization, it is possible to quickly fall into the arms of Morpheus

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The quality of sleep is very important for health. Unfortunately, many people find it difficult to keep it high as they have trouble falling asleep. Fortunately, there are several methods to overcome the problem and fall into the arms of Morpheus in a few minutes.

One of the most popular is the military method described by Sharon Ackman in the book Relax and Win: Championship Performance. In this volume, we talk about a technique devised at the US Navy flight school to help aspiring pilots fall asleep in two minutes.

What does this method involve? First of all, the fact of relaxing the face. The next step is to lower the shoulders to relieve the tension, making sure that the hands fall to the sides of the body.

Immediately afterwards exhale, relaxing the chest area. It is also essential to relax the legs, thighs and calves. At this point, attention must be shifted to the mind, imagining a particularly soothing scene for 10 seconds. If you don't get results, try repeating the words "don't think" for 10 seconds.

A proper mention when it comes to methods of falling asleep in a few minutes concerns the 4-7-8 breathing technique. How is it done? Starting to open your lips slightly and making a hissing sound as you exhale.

After this step, you close your lips and breathe in silently through your nose, counting to 4. The next step is to hold your breath for 7 seconds. After this time, you breathe out with a hiss for about 8 seconds.

At the end of each cycle, it is important not to be too alert. If you realize that the sensation of sleep comes earlier than expected, it is important to indulge it. Continuing with the list of methods useful for falling asleep quickly, we can find the visualization of the images.

As evidenced by a study conducted at the University of Oxford in 2002, visualization can be a very effective tactic for falling asleep faster. In fact, experts from the British university have found that the so-called 'image distraction' is associated with a significantly shorter sleep onset latency time compared to other activities.

We conclude by recalling that, in case of prolonged sleep problems, it is important to consult your doctor.

Category: Welfare
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