18. Use a Weighted Blanket
Weighted blankets are heavy blankets used as a form of pressure therapy to create a calming effect and help stimulate the release of serotonin in your brain. The ideal weighted blanket is around 10% of your body weight, since the blanket applies enough pressure that you’re calm and relaxed without feeling too restricted.
Whether you use a weighted blanket during your pre-bedtime ritual or throughout the night, your body will surely thank you for it.
19. Try the Military Method
The military method is a technique that focuses on muscle relaxation, breathing, and mental visualization. Here’s how to fall asleep fast with the military method.
- Sit or lay down on your bed, slowly relaxing the muscles in your body.
- Beginning with your face, tense your muscles then allow them to loosen naturally. Begin to take deep, calming breaths.
- Repeat this process until your entire body feels completely at ease.
- Push all thoughts from your head for 10 seconds. When your brain feels clear, picture one of the following scenarios:
- Peacefully lying in a canoe on a calm lake
- Gently rocking back and forth in a completely dark room
- If the above is unsuccessful, mentally repeat “don’t think, don’t think, don’t think” for at least 10 seconds, and try again.
20. Try Autogenic Training
Autogenic training is a relaxation method. Based on the principles of hypnosis, autogenic training uses a series of statements to create a calming effect in your nervous system. Here’s how to fall asleep fast with autogenic training methods.
- Lay down and bring focus to your breath, saying to yourself, “I am completely calm.”
- Bring your focus to your arms and repeat to yourself, “My arms are very heavy,” then, “I am completely calm,” at least six times.
- Move your focus to your legs and repeat to yourself, “My legs are very heavy,” then, “I am completely calm,” at least six times.
- Move around to different parts of your body, such as your abdomen, forehead, and heart, repeating the above phrases at least six times.
- Once you feel relaxed, begin to shift your attention to your entire body, where you should then feel relaxed and warm.
- Repeat the above steps until you’re ready, at which point you can open your eyes (if you haven’t yet fallen asleep) and enjoy the state of calm.