Viral Sleep hack!
This viral military sleep hack works because it takes advantage of your body’s natural sleep cycle. When you’re tired, your body produces more melatonin, a hormone that makes you sleepy. As you get closer to falling asleep, your brain starts producing less melatonin, making you feel more awake. So if you do this trick when you’re about to go to bed, you’ll naturally be lulled to sleep before you know it.
In the Video he says 2 Mins.. you should try the Military Method! Train your body to relax
-“Relaxation is the key to good health. Relaxing your body helps you feel better mentally and physically.
– The most important thing to remember about relaxation exercises is that they should make you feel good, not guilty.
This technique is called progressive relaxation. It helps people to relax and get rid of stress. In this video, Agustin shows how to do it. First, we should relax our face muscles. Next, we should relax our jaw, neck, shoulders, arms, legs, stomach, etc. He also teaches us how to breathe deeply while doing it.Breathing deeply and clearing your mind helps you relax. You should try breathing in and out slowly, exhaling slowly.
While doing this, you should think about lying in a canoe surrounded only by clear water, or lying in a velvet hammock in a dark room. At any time when you start to think of something else, you should say aloud, “Don’t think. Don’t think. Don’t think,” and then repeat those words for ten seconds.You need to practice this technique every night for six weeks. This method helps you fall asleep faster, but you have to practice it every night for six weeks before it works.
Use the 4-7-8 Method
You should count slowly as you lay down in bed. Your tongue should be relaxed behind your teeth, resting on the top of your mouth. Breathe out slowly, completely emptying your lung.Breathing exercises help you get rid of bad habits such as smoking or drinking. You should do breathing exercises every day. They are very useful because they make you feel better and healthier.
The 4-7-8 method is based on Pranayama, a traditional yoga technique. This method can help ease anxiety and lull you into a state of calm. In the 4-7-8 technique, you focus on counting to distract yourself from feelings of anxiety. (casper.com)
You can practice 4-7-8 breathing anytime and anywhere. Try to practice at least two times a day. Do it for four cycles in sequence. Don’t worry if you feel lightheaded at first. This will pass. Breathing exercises help people relax and calm down when they are upset or anxious. The 4-7-8 exercise involves exhaling completely through the mouth while pursing the lips, then holding the breath for 7 seconds, exhaling completely through the lips for 8 seconds, then repeating this process 3 times. After completing the 4-7-8 sequence, breathe normally again.
This is good calming technique.
More Tips to falling asleep fast!
Techniques for falling asleep faster usually focuses on reducing bedtime stress, and inducing a calmer mind-set known as the relaxation response. Relaxation techniques include deep breathing and focused attention. Some studies show that these techniques can relieve pain, stress, and anxiety, and may also help people who suffer from insomnia. As part of your nightly routine, set aside time for relaxation techniques that work for you. Remember to start your nighttime routine early enough so that it leaves you enough time to get the recommended amount of sleep.
Other Tips to Help you sleep faster
Melatonin helps people get sleepy. People who have insomnia usually suffer from anxiety and depression. They also need to rule out medical conditions like obstructive sleep apnea (OSA). Sleep apnea causes people to wake up due to airway blockage. This makes it hard for people to fall asleep again. In addition, people who have OSA often snore loudly. Snoring is loud breathing caused by vibrations in the throat and soft palate. When people snore, their tongue falls back into their throat, causing vibrations that create sounds similar to those made while sleeping. These noises cause people to wake up. People who snore often feel exhausted after waking up. To avoid these symptoms, people should try to stay away from alcohol and caffeine. People who use these substances tend to become anxious and depressed. They also need to check whether they have OSA. People who have OSA should see a doctor about treatment options.
What is the best way to fall asleep?
If you want to fall asleep quickly, you should follow these tips:
1. Avoid caffeine and alcohol before going to bed.
2. Keep your room cool and dark.
3. Practice meditation, yoga, or other relaxing activities before bedtime.
4. Take warm baths or showers.
5. Drink plenty of water.
6. Exercise regularly.
7. Get adequate sleep each night.
How long should it take to fall asleep?
Your sleep latency should be around 10 – 20 minutes. If you are hitting 30 don’t worry.. the goal is to keep your mind clear and relaxed. Anything over this range is considered unhealthy. If your sleep latency is too long, then you need to try to fix it. Hack it.. Try the list below!
Explore more to ways to fall asleep fast
The following methods are proven to help you fall asleep fast.
1. Use an eye mask.
An eye mask helps you fall asleep because it blocks out bright lights. It also reduces the level of blue light emitted by electronic devices. Blue light has been shown to suppress melatonin production. Melatonin is a hormone that controls our body’s circadian rhythm. It helps us regulate sleep and wakefulness throughout the day.
2. Read a book.
Reading a book allows you to relax and focus on something else besides yourself. Reading a story with characters that interest you will keep your brain occupied. You can read anything from fiction to nonfiction books. Just make sure that the book does not contain any information that could affect your ability to fall asleep.
3. Listen to music.
Music can increase your heart rate and blood pressure. However, if you listen to soothing music, you will find it easier to fall asleep. Music can also help you relax.
4. Try aromatherapy.
Essential oils such as lavender, chamomile, and lemon balm can help induce sleep. Aromatherapy uses essential oils to treat various health issues. Essential oils are extracted from plants. They give off scents when exposed to heat or sunlight. The scent acts as a trigger for the release of chemicals in the brain.
5. Go to bed early.
Going to bed late may prevent you from falling asleep. Your body needs time to prepare itself for sleep. For example, your muscles start to relax once you go to bed. During this process, your body produces more serotonin. Serotonin is a neurotransmitter that helps reduce stress and promote relaxation.
6. Have sex.
Having sex releases endorphins which act as natural painkillers. Endorphins also improve mood. Sex can also help you fall asleep faster.
7. Do breathing exercises.
Breathing exercises help you calm down and relax. Deep breathing techniques help you slow down your heartbeat and respiration. Slow breathing increases oxygen levels in the bloodstream. Oxygenation is important for good sleep.
8. Meditate.
Meditation helps you control your thoughts and emotions. This leads to a calmer mind. When your mind is calm, you are less likely to have nightmares.
9. Eat well-balanced meals.
Eating healthy food keeps your energy levels high. Eating junk food gives you a jolt of energy followed by a crash. This makes it difficult for you to fall asleep.
10. Avoid caffeine.
Caffeine stimulates your nervous system. It causes anxiety and insomnia. Caffeinated drinks include coffee, tea, chocolate, cola, etc.
11. Drink plenty of water.
Water helps flush toxins from your body. Flushing out toxins improves your sleep quality.
12. Exercise regularly.
Exercise boosts your energy levels. It also promotes weight loss. Exercising before going to bed helps you fall asleep faster. Exercise during the day can be helpful too.
Not Everyone is blessed with easy sleep patterns but you can train your body to respond to rest and better sleeping conditions like music to get you ready to go to dreamland!
