How to Fall Asleep in 10, 60 or 120 Seconds

If your head just sticks on the pillow for a few seconds and, yep, you can sleep soundly for hours, you’re very lucky. In fact, some have to struggle extra hard to fall asleep, but they ultimately find themselves awake all night, not sleeping at all.

How to Fall Asleep in 10, 60 or 120 Seconds

The American Sleep Association revealed that nearly 70 million Americans have sleep disorders, with 10% of people having long-lasting insomnia and 30% of adults experiencing short-term insomnia.

If you have experienced this for months or even years, don’t let it go since it will put you at high risk of health problems. You must immediately look for any positive way to get better sleep. Thankfully! We’ll show you the relaxing sleeping method that will lead you to sleep in 10, 60, and 120 seconds.

So, how do you do it? Okay, let’s find the sleep exercise method in our post below!

Why Do People Find It Hard to Fall Asleep?

Sure, people with sleep disorders will find it difficult to fall asleep, no matter how they do it with great struggle. This is a condition that affects the ability to sleep well on a regular basis. If you have trouble sleeping but don’t try to overcome it, of course, it can affect your health, concentration, mood, and overall quality of life.

Not only insomnia that we generally know, there are other types of sleep disorders, such as sleep apnea, narcolepsy, restless legs syndrome, and parasomnias. All of them will basically cause you to have difficulty sleeping, or you can sleep but suddenly wake up at night and not be able to sleep again.

Depending on the type and severity of the disorder, there are a few factors that cause sleep disorders, including:

    • Poor sleep habits, such as an irregular bedtime schedule, an uncomfortable sleep environment like using the bed to work, watch TV, or even eat, naps, and a lack of sleep-stimulating activities
    • Medical conditions, such as chronic disease, jet lag, frequent urination, or some prescription medications, can interfere with sleep quality or duration.
    • Psychological conditions, such as stress, depression, anxiety, or other emotional issues, keep your mind active at night.
    • Working or traveling can disrupt your body’s circadian rhythms, the internal clock that regulates your sleep-wake cycle, body temperature, and metabolism.

Okay, those are some factors why people get sleep disorders and find it hard to fall asleep.

Technical Methods to Fall Asleep in 10, 60, and 120 Seconds

A calm mind, a relaxed body, and regular breathing can generally make you fall asleep faster. But what if it’s the other way around?

Overthinking, an anxious heart, irregular breathing, and a body that tries too hard to sleep will cause a cycle of tension that keeps you awake. In short, if your mind can’t sleep, then your body will automatically follow it.

Of course, if you successfully control these, it may be easier to fall asleep. In addition, you have to create a sleeping environment that is comfortable and hygienic, as well as consider what you do during the day. These are the important factors for getting better sleep.

Thanks to these split-second methods, you don’t have to worry about your nighttime anymore. With these methods that we’ll show you below, if you try, you may be able to fall asleep easily, and you can finally change your sleep habit. Let’s see them!

How to Sleep in 10 Seconds

It may be possible for you to fall asleep in 10 seconds, unless you’re hypnotized by a magician or psychologist, right? But it’s not just empty talk.

Sleeping for 10 seconds, also known as the military method, has become popular. This method was first adopted by Sharon Ackerman in a book titled “Relax and Win: Unbeatable Performance”.

Ackerman stated that the US Navy’s Pre-Flight School applied this method to create a routine for pilots. And it was actually proven that it helped pilots sleep in less than 2 minutes. Pilots needed about 6 weeks of practice, but this method was working even after drinking coffee. This method is also working for people who need to sleep while sitting.

Sure, you can try to apply this military method, but make sure to try it consistently with practice. Let’s do it now!

    • First, close your eyes and let them rest.
    • Relax your entire face, including the muscles inside your mouth.
    • Drop your shoulders to release tension, and let your hands drop to the side of your body.
    • Relax your chest while taking deep and slow breaths. Then, take your time to exhale.
    • Relax your legs, thighs, and calves. You can start with your dominant side.
    • Keep your mind clear for 10 seconds and imagine a relaxing scene, such as beautiful views, the sound of rain, and a cool breeze.
    • If you can’t sleep, you can try saying, “Don’t worry, I can sleep,” and you have to repeat it for 10 seconds.
    • You should fall asleep within 10 seconds.

Well, if this military method doesn’t work for you, you may have to learn more about breathing and muscle relaxation. If you experience some conditions, like attention deficit hyperactivity disorder (ADHD) or anxiety, this method may not work, and you should look for another one.

How to Sleep in 60 Seconds

If the previous method doesn’t work, you can try longer with the 60-second sleep method. With this practical method, we hope you can easily fall asleep. According to some sources, slow breathing, relaxation methods, and sleep hygiene can be more helpful in treating insomnia than some common pharmacological treatments.

There are two methods to help you quiet your mind in 60 seconds: focusing on your breathing and relaxing your muscles.

Method 1: 4-7-8 Breathing Technique

It is known that this breathing technique was designed by Andrew Weil, M.D., an American medical doctor and nutrition and health advisor. He developed this technical breathing based on pranayama exercises that can help people control their breathing and reactions.

If you practice this technique every day, it will help you relax in no time. The more you practice this visualization and meditation technique, the more effective it may be at helping you sleep faster.

Here’s how to do the 4-7-8 breathing technique!

    • First, place the tip of your tongue against the roof of your mouth, behind your two front teeth. Make sure to keep it there the entire time.
    • Leave your lips slightly parted and make a whooshing sound when you exhale through your mouth.
    • Then, close your lips and inhale silently through your nose. While doing so, you can count to 4 in your mind.
    • Hold your breath for 7 seconds. Well, this is the most essential part of this practice.
    • Last, exhale completely by making a whooshing sound for 8 seconds.

Well, you can start a new cycle when you breathe in again. You can try to complete it in four full cycles. But if you feel relaxation earlier, you must let your body sleep.

Method 2: Progressive Muscle Relaxation (PMR)

Progressive Muscle relaxation, or as many call it, deep muscle relaxation, is a technique developed by Edmund Jacobson in the 1930s. He believed that physical relaxation could produce a calm mind.

Basically, this technique can help you unwind and lead you to fall asleep faster. It can work by repeatedly tensing and relaxing muscles. This movement will boost tranquility throughout your body.

Here’s how!

    • First, raise your eyebrows as high as possible for 5 seconds to tighten your forehead muscles.
    • Relax your muscles immediately and wait 10 seconds.
    • Smile to create tension in your cheeks. Make sure to hold for 5 seconds and relax.
    • Pause for 10 seconds.
    • Close your eyes, then squint them and hold for 5 seconds.
    • Pause for 10 seconds.
    • Tilt your head slightly back so you are comfortable looking at the ceiling. Make sure to hold this position for 5 seconds. Relax when your neck sinks back into the pillow.
    • Pause 10 seconds.
    • Continue this movement throughout the body, from the triceps to the chest and thighs to the feet.

Even if you haven’t finished tensing and relaxing your entire body, allow yourself to start drifting off to sleep.

How to Sleep in 120 Seconds

If the two methods don’t work for you and you’re still up all night, you can let your body sleep in 120 seconds. This longer time will most likely be successful for people with sleep disorders, especially due to psychological conditions.

There are at least four methods to help you fall asleep in 120 seconds. Try one of the following:

Method 1: Try to Stay Awake

For those of you who experience insomnia, this method may be better than traditional, intentional breathing practices that we’ve explained before. This method is not trying to make your body relax with a calm mind, but the opposite—it’s called “Paradoxical Intention for Insomnia.”

This method advises you to continue thinking and ordering yourself to stay awake in the hope of reducing anxiety and frustration due to insomnia. There is no doubt that trying to fall asleep can increase performance anxiety for insomniacs.

A study from 2021 reported that paradoxical intention (PI) may help lower sleep performance anxiety and promote the perception of feeling well-rested after sleep. It is meant to help you handle the fear and conscious effort of failing to sleep.

Method 2: Visualize a Beautiful and Quiet Place

Involving your imagination to picture a calm and happy environment may be a great alternative to distracting your concerns. The University of Oxford’s study in 2002 found that people who drew themselves into “imagery distraction” slept faster than people with no distraction or instructions.

Technically, you can try to imagine a waterfall, the view of a beach, the sounds of rain or rushing water, and even the scent of damp moss.

The goal of this method is to let those images take up your brain space. If you manage, it may protect you from worries, concerns, and thoughts, so it can help you relax and fall asleep faster.

Method 3: Cooling It Down

The hormone melatonin will actually reduce your body temperature slightly while you fall asleep. In summer, you will probably find your body temperature warmer, and you will feel hot, right?

A body temperature that is not cold enough will make it difficult for you to sleep. What you can do is drink half a glass of cold water, try opening a window, or change into more comfortable pajamas.

Method 4: Try Acupuncture Techniques

According to a 2019 meta-analysis, acupuncture can slightly lower the time you fall asleep. In addition, it can increase your sleep duration and efficiency. But the research to determine whether acupuncture is useful or not is very limited.

Thus, you can try three specific pressure points that may help you fall asleep in just a couple of minutes. Here they are:

1. Inner Frontier Gate

Inner Frontier Gate - How to Fall Asleep in 10, 60 or 120 Seconds

The inner frontier gate point can be found by measuring three fingers below your wrist and then searching for a gap between two tendons. The technical movements for doing this type of acupuncture are:

    • Count three fingers down from the crease of your wrist with one palm facing up.
    • Press down steadily between the two tendons with your thumbs.
    • Then, you can massage with up-and-down and circular movements until the muscles feel relaxed.

2. Spirit Gate

Spirit Gate - How to Fall Asleep in 10, 60 or 120 Seconds

The spirit gate point can be found on the crease of the outer wrist, parallel to the little finger. You can also apply pressure to the spirit gate point to make your muscles relax. To do so, you can:

    • Feel the small, hallowed space that you can find under your palm on the side of your little finger.
    • Press gently in an up-and-down or circular movement for 2 to 3 minutes.
    • Press the left side point (palm facing) with gentle pressure for a few seconds. Then, hold the right side facing the back of your hand.
    • Make sure to repeat the same area on your other wrist.

Also Read: 20 Common Hand Signals With Meaning in Everyday Life

3. Three-Yin Intersection

Three-Yin Intersection - How to Fall Asleep in 10, 60 or 120 Seconds

You can find three yin intersection points on the inner leg above the ankle at the highest point. To find it, you can use your thumb and search for your ankle bone. Then, move your thumb an inch above your ankle and feel for the highest peak of your ankle.

To apply technical acupuncture at this point, you can:

    • Simply apply deep pressure to the pressure point.
    • Massage in an up-and-down movement or in a circular movement.

4. Wind Pool

Wind Pool - How to Fall Asleep in 10, 60 or 120 Seconds

The wind pool point is the two points at the back of your neck, known as the traditional points to treat insomnia. The points can be found where your neck muscles attach to your skull or where your hairline ends.

Here’s how to put pressure on your wind pool points!

    • Position your thumbs at the base of the skull, with the thumbs touching the point where the neck and head meet.
    • Press deeply and firmly in an up-and-down or circular motion to massage this area.
    • Take a deep breath and notice how your body relaxes when you exhale.

5. Bubbling Spring

Bubbling Spring - How to Fall Asleep in 10, 60 or 120 Seconds

The bubbling spring point is a small depression on the underside of your foot. You can find it by crossing your legs, curling your toes, and taking your index fingers. Then, feel for an indentation on the base of your foot in line with your pointer toe.

Here’s how to stimulate this pressure point!

    • First, apply strong pressure with your finger or blunt object.
    • Then, massage the point with a very short circular movement until you feel tickled.

Well, this point is believed to lower insomnia and ground energy.

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