Imagine if you were given such power, you could fall asleep anytime, anywhere, in any situation. What would it be like then? It means you cancontrol your sleep. So, today we will talk about how to fall asleep in 10 seconds?
This article is a super technique used by the American Army to fall asleep in just 2 minutes. The American Army uses this sleeping technique. When they are in a war or on a mission for a long time. When they can’t sleep for long, use this technique to relieve fatigue on the plane or in the car and then fall asleep for a while.
Statistics show that 98 percent of people fall asleep in 2 minutes using this technique. Readers who are suffering from sleep problems will have a hard time reading this article from beginning to end. I hope this article will solve your problem.
How to fall asleep in 10 seconds?
The American Army teaches soldiers a sleeping technique while training their soldiers to deal with sleep problems. Using that technique, soldiers can fall asleep for a while in any situation at any time. Their method works successfully in 98 percent of people. I have not said before that you need to practice this method for at least 4 weeks to work. So if you expect overnight results, then my article will not be of any use to you.
This technique is divided into five steps in total. In the first one minute and 30 seconds, you need to relax your body in a few steps. When you relax one body part after another, you can fall asleep in 120 seconds or 2 minutes.
- Lie down straight on the bed. Keep your face towards the ceiling of the room. Relax your face, eyes, nose, tongue. If you feel like your forehead is crooked, you should try to relax the middle of your forehead with a bit of mind. Every part of your forehead should be completely relaxed. Then look into your eyes. Relax your eyebrows. Relax all the corners of the eyes.
- Leave your shoulders altogether. Most people have tension on their necks. The second step in this procedure is to let go of your shoulders completely. Leave it as if you are falling from top to bottom. It will relax your shoulders. Then relax one of your arms. And after a while, relax your other arm. If it is difficult for you to relax your arms, then pull a little and then leave the whole body and relax. Finally, you relax your fingers. This way, your hands will be completely relaxed.
- Take deep breaths and relax your lungs and chest muscles. Try to feel the breath you are taking in, and the air is going in.
- Relax your legs. If your legs are stiff, soften them. Release the muscles of your legs. Make your Thai easy and soft. Then gently relax your toes.
- Get rid of all worries from your head. Clean your head. Imagine for a second it transposed you into the karmic-driven world of Earl. An author named Lloyd Bud Winter mentions a few things in one of his books. If we imagine those things while sleeping, we will have the opportunity to get rid of all worries and unite our minds. Imagine yourself floating in a small dinghy boat in a sea of clear blue water. Or imagine you lying under a soft blanket in a room on a quiet winter night.
Using these techniques does not mean that you can only sleep at night. You can sleep in any place, anytime, anywhere. Suppose you are sitting on a bus. Too tired you didn’t get much sleep at night. Before reaching the office, he fell asleep in a jam and went to the office in a new mood.
Foods for good sleep
Ripe bananas: Bananas are rich in tryptophan, and ripe bananas are rich in magnesium. And these two elements are necessary for the production of the sleep-regulating hormone melatonin. Bananas are rich in carbohydrates and fiber, which provide strength to the body, albeit slowly. Banana reduces appetite. So eat 5 to 6 bananas regularly every day to get a good night’s sleep.
Almonds: Almonds are rich in nutrients. It contains a lot of fiber and nutrients. Almonds are very beneficial for the heart. Almonds are very effective in keeping the body fit and healthy. The biggest thing is that almonds are said to be a portion of adequate food for sleep. It produces a particular hormone called melatonin for regular sleep.
Honey: Many of us know that honey has good results in various diseases. If you eat a spoonful of honey before going to sleep, you will sleep better. Honey contains the sleep-producing hormones amino acids, magnesium, potassium, sulfur, and tryptophan. There are also many qualities of honey. Weight can be controlled very quickly by eating honey.
Milk: Milk is the essential food to eat for good sleep. Milk is an excellent source of phosphorus and potassium. Drinking milk produces melatonin and magnesium in the body. And the hormone tryptophan is secreted. These play a very influential role in sleep. So drink a glass of hot milk before going to bed at night. Hot milk relaxes the muscles in different parts of your body, which leads to early sleep and perfect sleep.
96% SUCCESS RATE: how to fall asleep in 10 seconds
Now that the body is relaxed, it is the turn of the mind. You must first clear your head for ten seconds. Then, Bud Winter recommends thinking about one of the following three things for ten seconds: either you imagine yourself lying in a canoe, on a peaceful lake, the blue sky above your head, on a warm spring day, or you repeat to yourself, “Don’t think about anything.” And that’s all. After these steps, which should last a total of two minutes or less, you should fall asleep effortlessly.
On US Army fighter pilots, this technique has had a bold success rate, according to Bud Winter. After six weeks of practice, 96% of soldiers fell asleep within 120 seconds. Even with shots in the background, even sitting down or even after drinking coffee. Perhaps the miracle solution for the 13.1% of French people aged 18 to 75 suffering from chronic insomnia, according to a study by Public Health France published in March 2019.
Sometimes we’re so stressed that we can’t fall asleep calmly. Yet, it is the number one step in our sleep cycle. Counting sheep? It’s from the past! But there are other solutions. Just try one of the 10 tips to fall asleep faster.
All in good time
It should not delay going to bed at the onset of the first signs of fatigue because the sleepiness disappears in about 15 minutes. Then our sleep cycle takes 90 minutes to return to when we feel the signs of fatigue.
Empty our head
Before going to bed, we can clear our heads by writing our journal. We dump everything that bothers us and anguishes us. So we get rid of it. Then we end our writing exercise by noting three positive things that have happened to us.
Helping thoughts
To calm the hamster in our head, we repeat an autosuggestive phrase that will soothe us. We can repeat, “I go into a deep sleep-in calm and peace of mind. “, “I feel good. I am relaxed. Or “I’m ready for a good night’s sleep.” ”
Calming odors
Some essential oils have properties that promote falling asleep. That is the case with lavender, bergamot, and chamomile. We use them in diffusion near our bed. We can also place a few drops on the pillow to obtain a scent that lulls us and makes us spend a beautiful night.
Self-massage
Before falling asleep, take about ten minutes in the dark to give yourself a gentle massage. With a mixture of olive oil and a few drops of lavender essential oil, we massage our temples, our wrists, our solar plexus, and our feet.
Yoga in pajamas
Practicing yoga can help us get a good night’s sleep. We try the position of the gripper, the butterfly, the pigeon, the elongated twist, etc. Check out YouTube for simple evening yoga routines.
With our headphones
Soft music, a podcast, or meditation can help us to cut to better snuggle up in the arms of Morpheus.
Sleeping food
We avoid stimulants (spices, sugars, caffeine, chocolate, etc.), and we choose light foods that calm. That is particularly the case with hot milk and bananas. After dinner, we opt for this snack to put the odds on our side and have a great night’s sleep.
Avoid electronic devices
No negotiation! We close everything at least 30 minutes before going to bed. Computer, TV, tablet, and cell phone included!
Learn to breathe
To calm down and fall asleep without burdening ourselves with a flock of sheep, we try to slow down our breathing and observe our breath a little more. We empty our lungs by letting all the air out. Then, we breathe in for 4 seconds, we hold the breath for 7 seconds, and then we exhale for a long time for 8 seconds. And we start 5 times again.
FAQ on how to fall asleep in 10 seconds
- How much sleep do you need?
A baby needs about 16 hours of sleep a day to stay healthy. A teenager needs about 9 hours of sleep, and an adult needs at least 7-8 hours of sleep a day.
According to a statistic, about 20 percent of the world’s people suffer from sleep problems in one way or another. That means that about 1.5 billion people around the world are not getting enough sleep at night. Why can’t you sleep? You will be surprised to know that people suffer from about 70 types of sleep problems. And the most common of these problems is insomnia.
- Why is adequate sleep necessary for our health?
Moderate sleep is essential for the effectiveness of our immune system. When we sleep less, we not only feel tired but also suffer from various diseases. Weight gain is a normal part of life for those who have insomnia. Because less sleep creates an unbearable hormone level in their body, those who sleep less do not understand easily. They are always confused about something and feel annoying all the time. They don’t remember anything.
- What happens to a person who sleeps a lot?
Sleeping more than eight hours increases the risk of cardiovascular diseases that currently represent the leading cause of death in the world. Prolonged sleep affects concentration and proper brain activity in our daily routine.
- What if you don’t sleep through the night?
But what happens if you don’t sleep at night? When you do not sleep at night, the body does not usually rest. It is because the body is prepared to sleep at night. We secrete melatonin during this period, a hormone responsible for adjusting our biological rhythms and produces drowsiness.
Conclusion on how to fall asleep in 10 seconds
The most important advantage of using these techniques is that you will not need a bed to sleep in these techniques. You will not need a night or a secluded place. You can fall asleep anywhere in just 2 minutes in any situation.
But one thing I said at the beginning of the article is still saying. Don’t be disappointed if you don’t see the results of these techniques at first. Remember that Army soldiers practice these techniques for four weeks.
Then they get the result. However, you can reduce your tea or coffee intake to get quick results. Stay away from mobile phones or computers while sleeping at night. Go to bed whenever you feel tired at night. Don’t go to bed if you’re not as tired as you used to be. Because if you go to bed before you fall asleep, it will frustrate you if you don’t fall asleep.
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