Ways to help you fall asleep within 10 minutes

Sleep within ten minutes

It takes an average person 10-20 minutes to sleep at night, but as some know perfectly well, in some cases this figure doubles, especially if a person suffers from anxiety or stress.

If you take more than 30 minutes to fall asleep, this directly affects the quality of your rest, which, in turn, negatively affects your mood, metabolism, cognitive skills, immune system and overall health.

How to calm your mind.. The answer to this question includes many ways to calm your body and mind to the point where you feel rested enough to fall asleep quickly. Here are some of these methods:

The military method

Military personnel have irregular sleep schedules, they often wake up too early, sleep in uncomfortable places, so the "military way" was invented to fall asleep quickly and efficiently.

Step one is to lie down in your preferred sleeping posture. Begin with relaxing the muscles of the face, including the brows, lips, eyelids, and mouth.
Second, drop your arms. Begin with the shoulders and keep them relaxed, then move on to the elbows and wrists.
Step three: Relax your chest and breathe deeply and regularly.
Step 4: Lower your body and focus on relaxing it from your waist to your feet.
Step 5: Visualize a peaceful scenario that makes you feel comfortable and reassured. This could be a beach near the sea, a quiet meadow, or just a cozy apartment.

If disturbing thoughts keep you from moving forward, consider shifting your focus back to visualization or muscle relaxation.

Progressive muscle relaxation

A study involving 32 young volunteers analyzed the effects of progressive muscle relaxation, and the results revealed that it successfully reduced heart rate, improved sleep efficiency and the time needed for sleep.

The goal of this method is to use breathing techniques and muscle relaxation to relieve tension and promote restful sleep, as reported by the website "CNET".

Step 1: Lie in a comfortable sleeping position, close your eyes, take a deep breath, then inhale and exhale slowly.
Step two: Lift your face and tense the muscles for 10 seconds, then release the tension and return to slow, deep breathing.
Step three: Move to the shoulders and "tighten the muscles" for 10 seconds, then release and come back to take deep breaths.
Step 4: Like the military method, repeat this with the other parts of your body until you finish with your feet. Avoid stretching your muscles in any areas where you could experience discomfort.

Always follow the 20 minute rule

If you are lying in bed trying to sleep and 20 minutes have passed, don't keep lying down, because the longer you lie without sleep, the higher your stress level.

Get out of bed and take up a hobby or activity until you feel tired. This may include: