INSOMNIA HACK

HOW TO FALL ASLEEP IN 2 MINUTES

If you're anything like me, your night goes something like this. After an exhausting day you brush your teeth get into your Zelda themed pajamas snuggle up in bed, turn the lights off and then... ...nothing. *crickets* No, not the good kind of nothing, the "literally 10 seconds ago I felt like I would die if I didn't get into my bed and now I'm perfectly awake" kind of nothing. So you try to squeeze your eyes tighter, or maybe I'm just not in a comfortable position? Yeah, that'll solve it! But no. The clock ticks and you become increasingly more aware of every waking second of sleep time that you're losing and how increasingly bad tomorrow will be. If only you could have just slept at school or work.That was so simple back then, but now that night is alone and all you have are your worst thoughts and that blasted clock that, oh my god, has been ticking away three hours already? While we'll start with the things you should do before going to bed, we also have a technique used by the U.S. Navy to fall asleep in two minutes when you're stuck there lying awake. If this sounds familiar, this video is for you because we've compiled some of the best advice and practices to increase your odds of falling asleep in minutes. So let's begin with the seven things you ought to accomplish in the evening.

#1is to take a nap in a chilly setting. Probably the most underrated aspect influencing not just how easy you'll fall asleep tonight, but also how good your sleep will be, is your body's and head's temperature. It has been demonstrated that being overheated, whether from thick blankets, hot room air, or pajamas, reduces both slow-wave and REM sleep. Your body needs to drop 2-3°F or 1.5°C just to fall asleep, therefore being cooler really aids in lowering your body temperature more quickly. It might shock you but the recommended temperature is roughly 65°F or 18.3°C for your room. While being very cold is also not ideal, it doesn't interfere with your ability to fall asleep or the quality of your sleep the way a hot environment does.

#2.is to have a warm bath or shower before going to bed. Though it may seem that feeling cozy and contented puts you to sleep, the reverse is actually true. Your skin appears flushed red when exposed to high temperatures because the body cannot retain the heat and pushes blood to the skin's surface. Your core body temperature drops as soon as you step outside the warmth because the dilated blood vessels radiate the interior heat to the outside world. This makes the body and brain believe that it is time for sleep.

#3.is to store the timepiece. It is really useless and will only make you feel more stressed to be able to glance at the time and realize how little sleep you have had. Time monitoring is, in fact, closely associated with both waking arousal and stress.

#4.Caffeine and nicotine should be minimized or avoided; coffee, colas, certain tea, and even chocolate contain stimulants that can take up to eight hours to wear off. Avoid them as late in the day as possible. Additionally, it's best to avoid eating right before bed. Avoiding diets that are overly focused on carbohydrates may assist, but it's generally preferable to avoid being overly hungry or full before bed.

#5You can fall asleep more quickly if you exercise and are physically exhausted, but exercising two to three hours before bed can keep you up later. It is therefore preferable to get up earlier in the day. Similarly, naps are a fantastic idea, but avoid taking them after 3 p.m. as this will make it more difficult to go asleep at night.

#6. is to confirm that you are truly unwinding before going to bed. Your brain won't be ready to go asleep if you try to doze off while you're wired or awake. Reading or other peaceful activities an hour before bed is the ideal ritual to help you get into the correct frame of mind.

And finally, #7is to ensure that you get as much solar exposure as possible during the day and as little light exposure as possible at night. It's true that you shouldn't use a screen right before bed, but if you have trouble falling asleep, it's just as crucial to spend at least half an hour each day in natural sunlight. This helps to regulate your body's clock so that fatigue occurs when it should. You are still awake even though we have created the ideal environment for you to fall asleep.

After all of that, if you're lying in bed, there's a method that the Navy "allegedly" utilized that, with enough practice, can literally put you to sleep anywhere in the world in two minutes. The word "allegedly" refers to the fact that the studies are not publicly accessible, but they were reportedly utilized on fighter pilots, who frequently made avoidable blunders as a result of stress and eventually insomnia. Actually, even while they are sitting up, they are meant to help them fall asleep. Furthermore, they state that 96% of the pilots were able to fall asleep in less than two minutes after six weeks. This is how it happens. You must first carefully relax every muscle in your body. Inhale deeply. Shut your eyes and start concentrating on your face. Imagine all of your muscles releasing gradually. Squint and squeeze your face first, then let it to relax, if you need assistance. Exhale as your jaw, mouth, cheeks, and tongue begin to loosen up. You may even picture your eyes closing. Then, as you breathe deeply and concentrate on the relaxation, slowly work your way down your body, tensing and relaxing each muscle group as you go: your shoulders, arms, forearms, fingers, chest, legs, and feet. After you've worked on your entire body, concentrate on calming your thoughts so you may enter a meditative condition. Try not to focus on the images or thoughts that come to mind as they arise; instead, let them go. Merely pondering over actions can cause your muscles to contract without conscious control.Like with meditation, try not to allow your thoughts rule your mind. Try concentrating on taking deep breaths and letting them out. Alternatively, picture yourself in a peaceful setting, such as a hammock on a warm summer's day, gently rocking back and forth. They advise repeating "don't think don't think don't think..." for ten seconds if you are unable to stop your thoughts. It may seem ridiculous or very easy, but practice makes perfect, and individuals have anecdotally reported success with it online after investing some time in it.However, like with other things, the secret is to practice every night. After a few weeks, if you don't have a sleep disorder or another ailment, you'll be far more likely to fall asleep right away. It won't be an easy answer on your first night. Here's one more idea that's regarded as the most crucial one for going asleep right away; if you can't follow any other advice, use this one instead. No matter what, even on the weekends, go to bed and get up at the same hour. We are creatures of habit, therefore even though it stinks, developing a solid pattern will help your body function like a clockwork if you want to be able to go asleep quickly. If, despite everything, you are still unable to fall asleep, avoid lying in bed. Long-term sleep deprivation increases anxiety and exacerbates anxiety, according to studies. Simply get up and engage in a soothing or mildly monotonous activity until you start to nod off.