How Do I Make Myself Fall Asleep Instantly

So, you have had a long day at school or work and are just about ready to finish with the day and pass out. But what happens when sleep has broken up with you? Sounds very sad and disturbingly emotional, but it does happen to the best of us. This is a totally normal occurrence as we grow older, but what if you can’t consistently fall asleep and keep waking up exhausted, annoyed and not being able to function properly? This can be due to multiple reasons- sleep apnea, taking medications which can cause insomnia, being too stressed or too tired, having eaten too much too late, not getting enough physical activity or even depression, among other causes. Let us learn more about some relaxation techniques in detail, which would help you sleep sooner and for longer.

Effective Relaxation Techniques To Sleep Quickly

Have you heard of the popular meme-‘My brain feels like there are 20 tabs open in it, some lag causing me to lose my train of thought, and I can’t close them all when needed.’ Sounds funny but it can get really distracting if you can’t sleep after a long tiring day. There are some tried and tested methods which have worked for lots of people-progressive muscle relaxation, the military technique, listening to calming music or white noise, not using bright lights in the evening, meditation and following proper sleep hygiene practices.

Military Method To Fall Asleep In 2 Minutes

People who have served in the military or armed forces are trained to fall asleep instantly, as they may need to wake up and get ready at a moment’s notice whenever needed. This may feel like rocket science for some of us night owls, or perpetually exhausted pigeons during the day. It is simple-you need to start breathing slowly and regularly after closing your eyes. You will then need to consciously unclench any tense parts of your body-like the face, the hands, the thighs, the calves and recite ‘Don’t Think’ through it all. You can also think of any calming scene-like standing on a grassy field or at the beach with the waves washing over your feet or whatever else works for you really.

Progressive Muscle Relaxation To Improve Sleep Latency

Also abbreviated to PMR, this technique involves you trying to consciously clench and unclench various parts of your body, starting from the feet and working your way up. You can start by lying down in a quiet and calm place, and then begin curling and uncurling your toes and leg muscles for 5 seconds each, while breathing in and out slowly. Keep doing it with different muscle groups in your body till you have come up to your face. This may seem random to do by yourself, so feel free to listen to any guided audio or ASMR sounds for better results.

Natural Remedies For Falling Asleep Fast Without Medication

If your insomnia is too severe, then you may be prescribed drugs for it. But otherwise, the following techniques can work for you. Try them and see which ones work for you best.

• Remember mums bathing their little ones at night? They swore that the baby would sleep really well. Psst-it still works when you are all grown up. So get a nice warm bath.
• Read your favourite book or listen to any music that calms you.
• You could also use aromatherapy but use very lightly scented essential oils and not the very intense ones.
• Keep the lights on a low setting from the evening itself. This will help your body prepare better for sleep.
• Change the bedsheets, pillow covers and blankets often-wash them to get rid of any dust mites and allergy causing agents. You can breathe much easier this way.
• Remember to exercise. This will tire your body out in a good way.
• You could drink a glass of warm milk before sleeping. Milk contains traces of the sleepy amino acid tryptophan, and will also help boost melatonin production. Eating a banana every night has the same effect.

Conclusion

Now that you know a few effective techniques, why don’t you try them out? Not being able to sleep has become a very common occurrence these days due to increased screen time, stressful and sedentary routines and not eating properly. There is no need to despair if you have to talk to a doctor about this issue. It can be solved with simple but effective methods. Having to take medication does not mean it is the end of the world. Think of it as a tool for better sleep. That’s all. So, good night and catch the slumber express soon tonight! Cheers!