Do you spend hours trying to fall asleep? A good relaxation technique can help lead you to dreamland in minutes.
Sleeping on demand. It’s a skill that everyone wants and but only a lucky percent of the population actually have. For most of us average citizens, trying to sleep takes more effort (and commitment) to pull off. Unless we’ve had a really long and tiring day, we won’t be able to sleep right away once we hit the sack.
But does that mean that we’ll just give up our hopes of falling asleep fast? Absolutely not. Good sleep is vital to our well-being because it allows our brain and body to function optimally, and spending long hours trying to sleep instead of actually sleeping can get in the way of that.
If you’re having trouble sleeping right away, don’t worry. We understand the struggle. That’s why we’ve listed three techniques you can try to drift blissfully into slumber. Try your hand at any of these and work your way to better sleep quality!
THE MILITARY METHOD
Did you know that the navy is trained to fall asleep in seconds even when sitting up?
This is possible through the military method grounded on proper deep breathing techniques and muscle relaxation. Typically, it takes pilots approximately six weeks of consistent practice to master this sleep technique. Once they get the hang of it, they can get some much-needed shut-eye even after having coffee.
The best part is, it’s pretty simple. Here’s how you can do it:
- Relax your facial muscles and the muscles in your mouth.
- Next, drop your shoulders and let your hands drop to the side of your body as you release all your tensions in your upper body.
- Then, inhale through your nose and use your diaphragm. Your belly should balloon and your chest should stay unmoving.
- Exhale slowly through your mouth and relax your chest.
- Continue the breathing technique as you relax your lower body: legs thighs, and calves.
- Then, picture a relaxing scene or image in your head as you quiet your mind for 10 seconds. Focus on its details and tune out your surroundings.
- If that doesn’t work, repeat the phrase “don’t think” for 10 seconds or as necessary until you slowly fall asleep.
You can do this pretty much anywhere and anytime, just be mindful of your breathing technique and muscle relaxation. Those are the two critical elements of this method.
4-7-8 BREATHING TECHNIQUE
Combining the benefits of meditation and visualization, this breathing method helps to regulate the production of cortisol, the hormone that is responsible for your flight or fight response. Though its impact may not be as significant the first few rounds, it gets better with continued practice!
Before you get started, place your tongue against the roof of your mouth. It should be behind your two front teeth and kept there the whole time. You can try pursing your lips, like you’re whistling, to help your muscles relax better since this is a more natural position for you.
Then, follow these steps to do one cycle:
- Part your lips slightly and exhale through your mouth while making a ‘whooshing’ sound
- Afterward, close your lips and inhale slowly through your nose while counting to four in your head.
- Hold your breath for seven seconds.
- Then, slowly exhale through your mouth for eight seconds. This should still be done with a ‘whoosh’ sound.
- Repeat this cycle for four full breaths.
As you do this, it’s important that you try to let your thoughts drift mindlessly and your body relax fully.
If you have any respiratory conditions like asthma, it’s best to consult with a doctor first before trying this technique.
PROGRESSIVE MUSCLE RELAXATION (PMR)
Also known as the deep muscle relaxation technique, the idea behind PMR is to first tense (not strain) your muscles and then release the tension. The movements of the technique are effective ways of promoting relaxation throughout the body and cue the brain that it’s time to wind down. That’s why this is a great method for helping those struggling with insomnia.
To help increase your success rate in doing this, try the 4-7-8 breathing technique but tweak it to imagine your inner tensions leaving your body as you slowly exhale. This can help set the tone when you follow the relaxation script below:
- FOREHEAD: Tight your forehead muscles by raising your eyebrows for five seconds. Then, relax your muscles right away.
- Pause for ten seconds.
- CHEEKS: Smile your widest smile to tighten your cheek muscles and hold it again for five seconds. Then, immediately relax after.
- Wait another ten seconds.
- EYES: Create tension in your eyelids and the muscles around your eyes by squinting your eyes shut for five seconds. Afterward, relax.
- Pause for ten seconds again.
- NECK: Lie on your bed and tilt your head back. Make sure that despite the tension, you’re not straining your neck. Again, hold that position for five seconds before immediately relaxing. Let your neck sink comfortably into your pillow.
- Another ten-second pause.
- Continue the same process with the rest of your body: triceps, chest, hands, thighs, and feet.
As you practice PMR, be mindful of how your body feels. If you start to feel sleepy, give in and let your thoughts linger to dreamland.
WORK YOUR WAY TO GOOD SLEEP HABITS
Although these techniques are great for helping you fall asleep in minutes, the long-term goal should be to develop good sleeping habits. Your environment and routine play a part in helping you get a good night’s sleep.
Here are some things you can do:
- Have a specific bedtime routine. What this essentially means is, make it a point to go to bed and wake up at the same time every day, even on weekends. This will help condition your mind and body to naturally snooze on its own. Although this will take time, you have to stay consistent and intentional. This will work best if you commit to your sleep schedules. Consider organizing your calendar or planning your day ahead of time on digital planners like TimeBloc. Apps like these will notify you when it’s time for bed.
- Set the mood. Research shows that a dark, quiet room with a comfortable temperature is best for sleeping.
- Steer clear of electronic devices. The artificial light on your phone, laptop, tablet, and TV can mitigate the production of melatonin, the hormone that helps you fall asleep. So, it’s best to stay away from using your phone at least an hour before you sleep.
- Be physically active during the day. Engaging in moderate to vigorous exercise is actually one of the best ways to improve the quality of sleep and reduce sleep onset, the period it takes to fall asleep.
In more ways than one, this will entail a lifestyle change and will require a good dose of commitment on your part. Though it may seem like a long road at the beginning, developing good sleeping habits equates to unlocking one of life’s best-kept secrets to improving your overall health and performance.
It’s an investment worth making.
