Are you tired of tossing and turning all night? Here’s how to fall asleep in under 2 minutes, using the same techniques used by the military. If you have insomnia or find it difficult to sleep at night, these tips will help you get the rest you need.
1) Relax your whole body.
Relax your facial muscles
Start by relaxing facial muscles, including jaw, tongue, and muscles around the eyes. Next, wash your face before bedtime to remove all traces of makeup and dirt that could be clogging your pores. This will help your skin breathe and relax. Next, Massage your face with a lubricant such as coconut oil or olive oil to stimulate blood circulation and promote relaxation.
Keep the shoulders as relaxed as possible, followed by the upper and lower arms.
It is essential to keep your shoulder relaxed because they are the most tensed-up body part. If they are not relaxed, it will be difficult to fall asleep.
The next step is to relax your upper and lower arms. Again, keep them as relaxed as possible. Your arms should be at your sides, not over your head when you sleep.
Relax your chest and abdomen
Once your arms are relaxed, focus on your chest and abdominal muscles. Breathe deeply and slowly to help relax these muscles.
Allow your legs to feel heavy.
The final step is to relax your leg muscles. Start with the thighs, then the calves, and finally the feet. Again, it is vital to keep your legs uncrossed.
2) Make yourself comfortable.
The key to falling asleep quickly is to be as comfortable as possible. This means finding a comfortable position in which to sleep. The best position for sleeping is on your back with a pillow under your knees. This position takes the pressure off your spine and allows your muscles to relax.
If you are a side sleeper, you can place a pillow between your legs to support your hips and lower back. This will help keep your spine in alignment and prevent pain.
If you sleep on your stomach, you can place a pillow under your pelvis to support your lower back. However, sleeping on your stomach can cause pain in your neck and back, so it is best to avoid this position.
3) Clear your mind
Once you have relaxed your body, it is important to clear your mind. This means letting go of any thoughts that are keeping you awake. One way to do this is to focus on your breath.
Repeat a mantra.
Once you’ve focused on your breath, it’s time to focus on a mantra. A mantra is a short, simple phrase that you repeat to yourself repeatedly. It can be anything from “I am calm” to “I am sleepy.” Repeat your mantra to yourself repeatedly until you start to feel sleepy.
Visualize a peaceful scene.
Once you’ve chosen a mantra, it’s time to visualize a peaceful scene. This can be anything from lying on a beach to floating in a pool. It doesn’t matter what the scene is, as long as it is relaxing and calming. Focus on the details of the scene and try to imagine yourself there.
4) Stay in bed
Once you have cleared your mind, it is important to stay in bed. Do not get up and move around. This will only make it harder to fall asleep. If you need to, get up and use the restroom, but then go back to bed and fall asleep again.
5) Get up if you can’t sleep
If you have been in bed for more than 20 minutes and cannot fall asleep, it is best to get up and do something else. For example, do not watch television or use your computer. Instead, try reading or doing a relaxation exercise.
Getting up and moving around will help release the tension in your body and make it easier to fall asleep when you go back to bed.
Several natural supplements can help you relax and fall asleep. Some of the most popular supplements include valerian, chamomile, and lavender.
Valerian is a natural herb that has been used for centuries to treat insomnia and anxiety. It is believed to work by increasing the amount of GABA in the brain. GABA is a neurotransmitter that helps to regulate sleep.
Chamomile is another popular herb for treating insomnia. It is thought to work by increasing levels of serotonin in the brain. Serotonin is a neurotransmitter that helps to regulate mood and sleep.
Lavender is an essential oil that can be used to treat insomnia. It is believed to work by reducing stress and anxiety. Lavender oil can be diffused in a room or added to a bath.
There are a number of other supplements that can also help treat insomnia. These include magnesium, melatonin, and passionflower.
If you’re having trouble falling asleep in a few minutes, don’t worry – help is here. You can fall asleep in a few minutes by using some of our military friends’ techniques to clear their minds and relax their bodies. But what if these tricks don’t work for you? Check out some of our other posts on how to get better sleep, such as our None Sleep Deep Rest (NSDR). We hope you find the information and solutions you need to get the best sleep possible. Sweet dreams!