We all have that friend who falls asleep in about two seconds and you think to yourself why couldn’t that be me?
Well in this article we are going to teach you a technique which is said to help you Fall asleep in just Two Minutes
How to Sleep Fast
Research has shown that sleep is just as important as regular exercise and eating a healthy balanced diet
In fact sleep can help boost our immune system it can help boost our mental well-being and it can help prevent diseases like: diabetes, heart disease
Also it can keep you slim
This technique was reportedly developed by US Army Chiefs to help their soldiers sleep faster and be more alert the next day
but before we teach you the technique
Please read to the end of this article because we’ve also included six (6) of our top tips that everyone should be doing before going to bed and we home if you mix the two together the results they should be incredible.
We like to break down the technique into 2 parts:
- Physical relaxation when sleeping
- Mental relaxation when sleeping
Physical relaxation when sleeping
So let’s begin with physical relaxation
Step Number One:
Close your eyes and relax your face and relax the muscles in your jaw, your tongue and the muscles around your eyes.
Step Number Two:
Drop and relax your shoulders as far down as they’ll go followed by upper and lower arm one side at a time
Step Number Three:
breathe out and relax your chest followed by your legs so working from your thighs and going downwards so we’ve now relaxed our entire body
But what about our mind because if you’re having a million thoughts and your brains working really fast you’re really going to struggle to sleep
so next step is mind relaxation so let’s move on to that
Step Number Four:
now that your body’s relaxed you need to clear your mind of everything
don’t think about anything that’s happened in the day and clear your mind for about 10 seconds
Step Number Five:
now that your mind is cleared you can begin thinking of nice clear thoughts and there’s three of them to choose from
the first one is your lying in a canoe in a calm lake and there’s nothing but blue skies above you
the second thought should be that you’re in a pitch-black room in a nice relaxing black velvet hammock
if that doesn’t work for you can move on to the third thought
which you don’t think of anything and you keep repeating in your head don’t think don’t think over and over again for about 10 seconds
So the whole point of these is to keep your mind clear of everything else please remember though this technique it does require practice and practice makes perfect
now we’ve said that 96% of people saw results after six weeks of practice and anecdotally online many people have found it to be helpful after dedicating time to it
Now in addition to this technique we are also going to give you six of exclusive top tips that everyone should be doing before going to bed
and like we said at the start if you mix these two together the results should be pretty good so let’s run through this
Mental relaxation when sleeping
Tip number One:
set a specific time to wake up and go to bed every day
you might feel tired but believe me our bodies love a cycle and this will really help in the long run
Tip number Two:
try not to watch TV or play on your phone before going to bed these devices all produce a certain light which reduces the melatonin our bodies naturally produce
now melatonin is a hormone which makes us more sleepy so we need more of it to help us go to sleep also invest in some thick curtains to avoid light coming into your room.
Tip Number Three:
have your bedroom at the right temperature?
generally speaking a colder environment is better for this so we’re talking about 18 degrees Celsius
which is 65 Fahrenheit you might need to change the thermostat settings we guess also have the right bedding for the time of the year.
Tip Number Four
in the evenings you need to avoid big meals, avoid alcohol, avoid caffeine, and smoking all of these are going to stimulate you and stop you from going to sleep
Tip Number Five
your bedroom should be just for sleeping so don’t eat there, don’t reply to emails, don’t do any work, don’t watch TV, don’t do anything there
but sleep this separation of areas is going to make a big difference
Tip Number Six
make sure to exercise in the day so you’re tired at night
and you’ll be able to go to sleep faster we know we always mention exercise in almost every articles
but it’s true it’s great for us one thing to mention though please don’t exercise about two to three hours before going to bed as this won’t help…
We really hope this article helps you a lot
Let us know: how you get on by leaving a comment below and also if you have any of your own tips leave a comment too
because we’d love to read it and as always.