10 Guaranteed Methods to Help You Fall Asleep in Just a Few Minutes

The longest someone has gone without sleeping is 11 whole days, while 1 in 4 married couples sleep in separate beds. This last part is especially very important since it helps them get a better quality of sleep. It’s not pleasant to have to stay awake every night because something your partner does bothers you. And even if that is the case, we have collected 10 proven ways that will help you go back to sleep.

1. The pawanmuktasana pose.

This pose aims to decompress your lower back and relieve any level of pain or discomfort. By doing this stretch, your overall blood flow increases and your digestion is improved. It can also solve the issue of constipation and helps you process your trapped gas.

All you need to do is bring your bent knees to your chest and hug them tightly with your arms. Each arm should be grasping the opposite elbow. You can then lift your neck and touch your legs with your chin. You should keep this pose for about 1 minute.

2. Do a few toe-tensing exercises.

Progressive muscle relaxation exercises will help you loosen up your body and get rid of stress. Flex your legs by squeezing them together and relax them slowly. Additionally, you can curl your toes, release them upwards, and then back to their normal position. Hold your toes in each position for 10 seconds before relaxing them.

3. Breathe with your belly to fall asleep faster.

You may feel anxious, worried, or tense while trying to fall asleep. It makes your breathing rapid, and the possibility of getting good sleep drops way down. Try the 4-7-8 breathing technique. Expand your belly instead of your chest in what’s called diaphragmatic breathing. Empty the lungs of air and breathe in quietly through the nose for 4 seconds. Your belly should rise up.

Hold the breath for 7 seconds and then exhale through the mouth for 8 seconds. Repeat the cycle up to 4 times.

4. Hum like a bee.

Lie in bed and make yourself comfortable and ready to sleep. Close your eyes, inhale, then start humming like a bee. Even though bees buzz, not hum, this technique is a game-changer for insomniacs. It is also known as the “bumblebee breath,” and it basically helps to clear your mind of stress and all negative thoughts. A positive mind stimulates the production of serotonin, the hormone of happiness and the precursor of another hormone, melatonin, which helps you sleep better.

5. Put socks on.

Putting socks on to bed might feel strange at first, but if you’re experiencing problems falling asleep, that might turn out to be the solution. Research suggests that when your feet are cold, your blood vessels constrict, which causes less blood to circulate, sending signals to your brain to stay awake. A nice pair of cozy socks can fix that and tell your brain that it’s time to sleep.

6. Tell yourself to stay awake as a paradoxical intention.

There’s one more method you can try, but it’s based on a paradox. Telling yourself to stay awake can be a great trick to fall asleep faster. People who practiced it fell asleep faster than those who didn’t, and this method can be even more effective than traditional breathing practices, even if you have insomnia.

7. The “Cognitive Shuffle”.

Dr. Luc has named his method the “Cognitive Shuffle,” which refers to a technique that involves imagining random objects that are easy to visualize. As Dr. Luc puts it, the method scrambles your thoughts to keep your mind from thinking of the issues that prevent you from falling asleep.

Given that thinking of such random and easy-to-visualize objects is not easy, Dr. Luc recommends using his “MySleepButton” app, which he particularly designed to help people make the most out of his method. The app helps select the list of words for you, and all you need to do is imagine the words it tells you.

8. Take a cold shower before bed.

Nothing can compare to the relaxing feeling of a steamy hot shower, but taking one right before bed may prevent you from getting a good night’s sleep. When your body starts to prepare itself for rest, your core temperature drops, and taking a hot shower late at night can raise your temperature and confuse your body.

9. Turn the temperature down.

When it’s still chilly outside, you naturally want to cover yourself with a heavy blanket and turn on the heater. But if you want to wake up feeling refreshed, it’s better to sleep in a slightly cold bedroom. Studies have shown that we sleep better in colder environments, and the temperature in your bedroom affects your sleep even more than external noise.

10. Put a pillow under your knees.

A pillow is not just for the head or neck; it can help you to find ways to sleep in a better position. If you sleep on your back, put one small pillow under your knees. This will reduce the stress on your spine and allow your lower back to assume its natural curve. If you sleep on your side, put a pillow between your knees. It will help your spine to be more aligned.

Sleeping is one of the most important parts of anyone’s life and some couples choose to do it separately. But it’s not as simple, since there are many curious facts you may not be aware of.