If your mind can’t sleep, it’s really difficult for your body to shut down. But there are scientific tricks you can try to flip the switch and guide your body into a safe shutdown mode. Here are some science-based tricks to help you fall asleep faster.
The military method
First reported by Sharon Ackerman
- Relax your entire face, including the muscles inside your mouth, drop your shoulders to release the tension and let your hands drop to the side of your body. Exhale, relaxing your chest.
- Clear your mind for 10 seconds by imagining a relaxing scene. Within 10 seconds, you should fall asleep
Tell yourself to stay awake
This may help you fall asleep faster and easier
Visualize a calm place
Try engaging your imagination.
- Imagery distraction: let an image of a calm, serene environment take up space in your brain to prevent yourself from “re-engaging with thoughts, worries, and concerns” pre-sleep.
4-7-8 breathing method
Mixing together the powers of meditation and visualization, this breathing method becomes more effective with practice
- Place the tip of your tongue against the roof of your mouth, behind your two front teeth.
- Let your lips part slightly and make a whooshing sound as you exhale through your nose.
Acupressure for sleep
Spirit gate: Feel for the hollow space under your palm on your pinky side. Gently apply pressure in a circular or up-and-down movement for 2 to 3 minutes.
- Inner frontier gate: On one palm facing up, count three finger-widths down from your wrist crease. Press down the left side of the point (palm facing) with gentle pressure for a few seconds, and then hold the right side (back-of-hand facing). Repeat on the same area of your other wrist.
- Wind pool: Interlock your fingers together (fingers out and palms touching) and open up your palms to create a cup shape with your hands. Apply a steady downward pressure between the two tendons. Feel the muscles relax.
Progressive muscle relaxation (PMR)
Also known as deep muscle relaxation, helps you unwind
- The premise is to tense but not strain your muscles and relax to release the tension
- Raise your eyebrows as high as possible for 5 seconds
- Smile widely to create tension in your cheeks
- Squint with your eyes shut
- Tilt your head slightly back so you’re comfortably looking at the ceiling
- Hold 5 seconds
