Insomnia can cause great stress and adversely affect everyday life. However, there is a way to fall asleep in just two minutes used by even military personnel.
How to fall asleep quickly?
American fitness coach Jasyin Agustin shares a special technique that allows you to fully relax and quickly immerse yourself in sleep.
- Relax physically – Close your eyes and gradually relax each part of your body from head to toe.
- Focus in your breath – Take a deep breath, exhale slowly, imagine heat flowing through the body.
- Clean your thoughts – Repeat the phrase “Don’t think” for 10 seconds to avoid random thoughts.
- Imagine a quiet scenario – For example, lying on a hammock or a quiet beach.
With this methodology regularly every night, you can learn to fall asleep in 2 minutes after six weeks.
Additional rules for good sleep
- Follow the constant sleep mode.
- Go to bed only when you feel tired.
- Take at least an hour for a quiet rest before bed.
- Keep comfortable temperature and proper darkness in the bedroom.
This simple but effective method can help fight insomnia and improve sleep quality.
Why does this method work?
This way of falling asleep is based on the techniques of muscle relaxation and psychological calming, which are used by military personnel in extreme conditions.
When the body is completely relaxed and the brain is occupied by soothing thoughts, the nervous system begins to slow down, which signals the body to rest. This method also reduces the level of the stress hormone – cortisol, which is often the main cause of insomnia.
What role does breathing play?
Correct breathing is one of the most important factors for a quick sleep. Slow, deep breathing helps to reduce heart rate, lower blood pressure and sends a signal to the brain that the body can go to rest.
It is recommended to try 4-7-8 breathing techniques: breathe in your nose for 4 seconds, hold your breath for 7 seconds and slowly exhale in your mouth for 8 seconds. This method can help you relax faster and fall asleep naturally.
What if you still fail to fall asleep?
If this method does not work immediately, it is important not to panic and prevent yourself from being nervous about insomnia. Instead, try additional relaxation practices such as meditation, a warm bath or a light stretching exercise at bedtime.
It is also important to avoid the light of the screens at least one hour before going, as the blue light suppresses the production of melatonin – sleep hormone.
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