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How To Fall Asleep Fast – The Most Common Methods

How To Fall Asleep Fast – The Most Common Methods

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. 

  1. Sit or lay down on your bed, slowly relaxing the muscles in your body.
  2. Beginning with your face, tense your muscles then allow them to loosen naturally. Begin to take deep, calming breaths. 
  3. Repeat this process until your entire body feels completely at ease. 
  4. Push all thoughts from your head for 10 seconds. When your brain feels clear, picture one of the following scenarios:
    1. Peacefully lying in a canoe on a calm lake
    2. Gently rocking back and forth in a completely dark room
  5. 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.

  1. Lay down and bring focus to your breath, saying to yourself, “I am completely calm.”
  2. Bring your focus to your arms and repeat to yourself, “My arms are very heavy,” then, “I am completely calm,” at least six times. 
  3. Move your focus to your legs and repeat to yourself, “My legs are very heavy,” then, “I am completely calm,” at least six times. 
  4. Move around to different parts of your body, such as your abdomen, forehead, and heart, repeating the above phrases at least six times. 
  5. Once you feel relaxed, begin to shift your attention to your entire body, where you should then feel relaxed and warm.
  6. 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.

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