How To Sleep Fast In 5 Minutes

How To Sleep Fast In 5 Minutes. Having insomnia and not being able to sleep is one of the most distressing things that can happen to you and, in addition, it is harmful to your health. It negatively affects your day, because it makes you tired, you perform worse at work and in your daily tasks, and everything costs you more.

How To Sleep Fast In 5 Minutes

That is why it is essential to sleep well and rest at night. To help you do this, there are applications that tell you what time you should go to bed to sleep seven or eight hours, and activity bracelets or smart watches that measure the quality of your sleep.

According to Healthline , this method was popularized by Sharon Ackerman and comes from a routine created by the United States Navy to help its pilots fall asleep in less than two minutes. It reportedly takes pilots six weeks of practice to perfect it, but they do it, even drinking coffee a little before going to sleep and with gunshots in the background .

Steps to follow

1. Relax your entire face, including the muscles inside your mouth.
2. Lower your shoulders to release tension and let your hands fall to the side of your body.
3. Exhale, relaxing your chest.
4. Relax your legs, thighs and calves.
5. Free your mind for 10 seconds by imagining a relaxing scene.
6. If this doesn’t work, repeat the phrase “don’t think” over and over for 10 seconds.
7. After 10 seconds you should be asleep

Sleep in 60 seconds

The two methods that follow focus on breathing and muscles and help you free your mind and fall asleep. If you are a beginner, these methods may take up to 2 minutes to work at first.

4-7-8 Breathing Method

Blending the powers of meditation and visualization , this breathing method becomes more effective with practice, although if you have a respiratory illness, such as asthma, it is not recommended. Before you begin, you should place the tip of your tongue against the roof of your mouth, behind your two front teeth, and keep it there the entire time, pursing your lips if necessary.

Steps to follow

1. Let your lips part slightly and make a whistling sound as you exhale through your mouth.
2. Then, close your lips and inhale silently through your nose. Count to 4 in your head.
3. Then hold your breath for 7 seconds.
4. Then, exhale (with a whistling sound) for 8 seconds.
5. Avoid being too alert at the end of each cycle. Try to practice it without thinking.
6. Complete this cycle for four full breaths. Let your body fall asleep if you feel relaxation coming on earlier than expected.

Progressive muscle relaxation

Progressive muscle relaxation, also known as deep muscle relaxation, helps you relax. The premise is to tense, but not force, the muscles and relax to release the tension. This movement promotes tranquility throughout the body. It is a recommended trick to help with insomnia. Before doing this, try practicing the 4-7-8 method while imagining the tension leaving your body as you exhale.

The military method was born from the United States Marines and has proven its effectiveness even in the most adverse conditions.

Steps to follow

1. Raise your eyebrows as high as possible for 5 seconds. This will tighten your forehead muscles.
2. Relax your muscles immediately and feel the tension drop. Wait 10 seconds.
3. Smile widely to create tension in your cheeks for 5 seconds and relax
4. Pause for 10 seconds.
5. Squint with your eyes closed. Do it for 5 seconds and relax.
6. Pause for 10 seconds.
7. Tilt your head back slightly, looking at the ceiling for 5 seconds and relax as your neck sinks back into the pillow.
8. Pause for 10 seconds.
9. Follow this technique with the rest of the muscles in the body: triceps, chest, thighs and feet.
10. As you do this, focus on how relaxed and heavy your body feels when it is relaxed and in a comfortable state.

For these tricks to work better, the ideal is to “prepare” the ground so that it is easier for your body to fall asleep . Thus, hiding the clock, eating a couple of hours before going to bed, taking a hot shower before going to sleep or not using the cell phone in bed or before going to bed, are routines that can help us