Quick sleep techniques:Tired of tossing and turning all night, but can’t sleep? Don’t panic, you are not alone. One out of every three people in the world suffers from lack of sleep. Most people need to sleep at least 7 hours in 24 hours. Lack of sleep can cause problems like fatigue, irritability, lack of attention and memory, depression and anxiety, and also increases the risk of heart disease and obesity. To get better sleep, pay attention to your sleeping habits, bedroom environment and what you did throughout the day. If you do all this correctly, you will be able to sleep quickly and peacefully, while also feeling refreshed in the morning.
how to sleep in 10 seconds
healthline According to, in fact, during the Second World War, the American Navy adopted a method, with the help of which they could refresh themselves by sleeping first for 120 seconds and then for 60 seconds. But it was found that if you practice this method, you can fall asleep even in 10 seconds.
Military Method – Easy way to get sleep in 10 seconds:
1. Relax your face
-Close your eyes and leave the entire face relaxed.
-Completely relax the muscles of the mouth, jaw and cheeks.
2. Loosen your shoulders and hands
-Release all tension in your shoulders, let them fall down.
-Hang your hands comfortably on the sides of your body.
3. Relax the chest while exhaling.
-Slowly take a deep breath and while exhaling, leave the chest completely relaxed.
4. Rest your legs
-Leave the muscles of the thigh, knee and calf loose.
-Relax your legs completely as if a heavy burden has been lifted.
5. Calm the mind
-Imagine a calm and relaxing scene for 10 seconds.
-As if you are relaxing on the sea shore or lying in the lush green hills.
6.If the mind doesn’t stop
-Slowly say to yourself “Don’t think” for 10 seconds.
-This will help stop the mind racing.
In about 10 seconds your mind will calm down and you will fall asleep. By adopting this trick daily, it will become easier to fall asleep quickly and have deep sleep.
If this method doesn’t work right away, you’ll need to focus on the basics of the Military Method, like breathing and muscle relaxation. Sometimes certain conditions, such as attention deficit hyperactivity disorder (ADHD) or anxiety, may reduce the effectiveness of this method. In such cases, it is important to practice with patience and improve sleeping habits.
According to a research, slow breathing, proper sleep hygiene and relaxation methods can help in reducing insomnia better than some medicines.
Breathe like this (4-7-8 breathing)
-Open the lips slightly and make a sound like “Hum-Sh” while exhaling through the mouth.
-Now close the lips and breathe slowly through the nose. During this, count to 4 in your mind.
-Now hold your breath for 7 seconds. This is the most important part of this exercise.
-Then exhale slowly through the mouth, and make a sound like “hoo-sh”. This time exhale for 8 seconds.
Keep these things in mind also-
Progressive Muscle Relaxation (PMR) – Gradually loosening the muscles of the body.
Paradoxical intention – Let go of the worry of not being able to sleep.
Visualization – Imagining a peaceful and pleasant scene.
Acupressure – To reduce stress by pressing specific points of the body.
By adopting these methods you can sleep early and wake up refreshed in the morning.
