After an exhausting day, you brush your teeth, slip into your Zelda themed pajamas, curl up in bed, put the lights off, and then… nothing.
No, not the pleasant type of nothing, the sort of nothing where “only 10 seconds ago I felt like I’d die if I didn’t get into my bed and now I’m completely awake.” So you strive to close your eyes even tighter, or maybe I’m simply not in the appropriate position?
That’ll take care of that! No, it does not. The clock ticks away, and you become increasingly conscious of every waking second of sleep time you’re missing, as well as how horrible tomorrow will be.
If you could only have slept at school or work. It was so simple back then, but today, in the darkness of the night, all you have are your darkest thoughts and that awful clock that—oh my God, it’s been three hours?
This article is for you if this sounds familiar to you. We’ve compiled some of the most effective advice and practices to increase your odds of falling asleep in minutes. Let’s talk about the things you should do before going to bed. Also, we have a technique used by the US Navy that allows you to fall asleep in two minutes when you’re lying awake. So now, lets talk about how to fall asleep in 2 minutes.
1. Sleep in a cooler room
Your thermal environment, particularly the area around your head and torso, is possibly the most underrated aspect affecting not just your ability to fall asleep at night, but also the quality of your sleep.
Overheating has been shown to decrease slow-wave and REM sleep, whether through heavy blankets, pajamas, or simply a hot atmosphere. Your body needs to drop 2-3 degrees Fahrenheit (1.5 degrees Celsius) just to fall asleep, so being colder facilitates this process. It may surprise you, but the ideal temperature is around 65°F (18°C).
Set your room’s temperature to 3 degrees Celsius. Going too cold isn’t ideal, but it doesn’t have the same disruptive effect on sleep or sleep quality as a hot setting.
2. Before going to bed, take a hot shower or bath
It’s a common misconception that being warm and cozy helps you sleep, yet the reverse is true. When your body can’t hold on to the heat, it pumps blood to the surface of your skin, giving you that flushed red look.
When you leave the warmth, your dilated blood vessels transfer the inner heat to your surroundings, lowering your core body temperature. This tells the body and brain that it’s time to sleep.
3. Put away the clock.
Simply being able to glance at and check the clock to know how much sleep you haven’t gotten isn’t beneficial and will, in fact, stress you out. Time tracking is, in fact, significantly connected to stress and awake arousal.
4. Caffeine and nicotine should be avoided or minimized.
Coffee, colas, certain teas, and even chocolate can take up to eight hours to fully deplete their caffeine content, and nicotine is a stimulant. As a result, don’t eat them too late in the day. It’s also a good idea to avoid eating too close to bedtime. While some research suggests that eliminating carb-heavy meals will assist, it’s preferable to just avoid being overly hungry or too full before bed.
5. Before you go to bed, get some exercise.
Exercising and being physically exhausted might help you fall asleep more quickly, but exercising 2-3 hours before bed will keep you awake longer.
So earlier in the day is better and the same goes for naps; they’re fine, but don’t take them after 3 p.m. or you’ll have trouble falling asleep at night.
6. Before going to bed, make sure you’re actually relaxed.
If you try to sleep when wired or on, your brain will just not be prepared. A soothing activity, such as reading, within an hour of going to bed is the ideal ritual to get you in the correct frame of mind.
7. During the day, get some sun, and in the evening, limit your light exposure.
If you have trouble falling asleep, you’ve definitely been warned not to use your device before bed. While this is true, it’s also critical to obtain natural sunshine for at least 30 minutes each day if you have trouble falling asleep. This aids in the conditioning of your body’s routine and the induction of sleepiness at the appropriate periods.
8. Fall asleep in 2 minutes the military way.
Perhaps you’ve already done those things and are now laying in bed, urgently searching Google for ways to fall asleep quicker, which has led you to this post. In which case, rule #7 of not looking at your phone has been breached, but I’ll forgive you if it was out of desperation. But, in all seriousness, if you’re lying in bed after all of that, there’s a technique that the Navy “supposedly” utilizes that, if performed, can have you falling asleep in under two minutes, regardless of where you are.
I say “supposedly” since the studies aren’t public, but they claim to have been used on fighter pilots who made preventable blunders as a consequence of stress and, eventually, insomnia. In fact, they were created with the intention of allowing them to fall asleep even while sitting upright. They say that after six weeks, 96 percent of the pilots could fall asleep in less than two minutes. This is how it goes:
- To begin, relax each section of your body one by one.
- Take a deep breath in and out.
- Close your eyes and concentrate on your own face.
- Consider how each muscle in your body is gradually relaxing. If you need assistance, squash and squint your face first, then relax it.
- Exhale as your cheeks, tongue, lips, and jaw relax, and visualize your eyes falling into their sockets.
- Then, carefully work your way down your body, tightening and then relaxing each muscle group: shoulders, arms, forearms to fingertips, chest and legs, and finally feet, all while breathing deeply and concentrating on the relaxation.
- After you’ve gone over your entire body, concentrate on emptying your thoughts and entering a meditative condition.
- Try not to focus on ideas or pictures from your day and instead let them pass you by.
- Simply thinking about movements might cause your muscles to contract reflexively. Allowing your thoughts to absorb you is similar to meditation.
- Try focusing on your breathing in and out, or imagine yourself in a relaxing environment, such as a hammock swaying softly back and forth on a hot summer day.
- They recommend repeating “don’t think, don’t think, don’t think…” for 10 seconds if you can’t stop your thoughts.
It may sound silly or simplistic, but practice makes perfect, and individuals have found it to work anecdotally online after investing time in it. But, like with other things, the key is to practice every night. On your first night, it won’t be easy, but after a few weeks, you’ll be far more likely to fall asleep quickly, providing you don’t have a sleep problem or other disease.
One last method
Now there’s one more idea, which is often regarded as the single most crucial advice for going asleep quickly, and which you should follow if you can’t follow any of the others. No matter what, go to bed and wake up at the same hour every day, even on weekends.
I know it’s annoying, but we’re creatures of habit, and getting into a decent pattern can train your body to function like clockwork, allowing you to fall asleep quickly. If you still can’t sleep after all of this, don’t lie awake in bed.
According to studies, not falling asleep for a lengthy amount of time increases anxiety and exacerbates the situation.
I hope this article “How to Fall Asleep in Two Minutes” helps you sleep in two minutes. Enjoy the rest of your nights.