Sleep | How To Fall Asleep Fast | How To Sleep Fast (Medical)
Sleep is amazing! Learn, How To Fall Asleep Fast. How To Sleep Fast. How To Sleep Better!
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▶ In this video:
01:10 Why Is Sleep So Important For Your Health?
01:40 How To Fall Asleep Fast To Sleep Fast?
07:58 Importance Of Practicing The Techniques To Sleep Faster?
08:47 About Episode 2 Of How To Fall Asleep Fast Series?
SLEEP SERIES EXPLAINED:
In this weeks video were talking about SLEEP in episode 1 (this episode) I’m going to teach you how to sleep fast! We’re going to look at the best techniques on how to fall asleep faster. But wait there, this is a 2 part series so be sure to check out episode 2 (next episode) where we look at the importance of sleep cycles and sleep hygiene so you can get better quality sleep and feel super refreshed.
WHY IS SLEEP SO IMPORTANT?
So quickly, a good night’s sleep is just as important as regular exercise and a healthy diet. Sleep allows our bodies to recharge, making us feel refreshed and alert. Research shows that poor sleep has negative effects on your hormones, exercise performance, and brain function. Along with this, it can also cause weight gain and increase disease risk in both adults and children.
HOW TO FALL ASLEEP FAST:
Some of these tips are grouped as techniques and also themed around creating a better sleep environment.
So first I will go through the techniques:
Number 1: The military method is a technique that focuses on muscle relaxation, breathing, and mental visualisation. Here’s how to fall asleep fast with the military method.
Sit or lay down on your bed, slowly relaxing the muscles in your body.
Beginning with your face, tense your muscles then allow them to loosen naturally. Begin to take deep, calming breaths.
Repeat this process until your entire body feels completely at ease.
Push all thoughts from your head for 10 seconds. When your brain feels clear, picture one of the following scenarios: Peacefully lying in a canoe on a calm lake OR Gently rocking back and forth in a completely dark room
If this is unsuccessful, mentally repeat “don’t think, don’t think, don’t think” for at least 10 seconds, and try again.
Number 2: The 4-7-8 method is based on 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. Here’s how to sleep faster with the 4-7-8 method:
While laying down in bed, allow your tongue to relax behind your front teeth, resting on the roof of your mouth.
Slowly exhale all of your breath through your mouth, completely emptying your lungs.
Breath in through your nose for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds.
Repeat this process at least four times.
Number 3: Try to stay awake: An unexpected way for trying to fall asleep fast is actually to try to stay awake. While it may sound a bit random, trying to stay awake can help you lessen the anxiety around trying to fall asleep. As falling asleep is an involuntary process, taking your mind off the task at hand can give your mind the break it needs for you to stop counting sheep.
Number 4: Try Autogenic Training: Autogenic and relaxation training is a relaxation method based on the principles of hypnosis, autogenic training uses a series of statements to create a calming effect in your nervous system. Here’s how to fall asleep fast with autogenic training methods.
Lay down and bring focus to your breath, saying to yourself, “I am completely calm.”
Bring your focus to your arms and repeat to yourself, “My arms are very heavy,” then, “I am completely calm,” at least six times.
Move your focus to your legs and repeat to yourself, “My legs are very heavy,” then, “I am completely calm,” at least six times.
Move around to different parts of your body, such as your abdomen, forehead, and heart, repeating the above phrases at least six times.
Once you feel relaxed, begin to shift your attention to your entire body, where you should then feel relaxed and warm.
Repeat the above steps until you’re ready, at which point you can open your eyes, if you haven’t yet fallen asleep, and enjoy the state of calm.
Number 5: Meditation: Research has shown that meditation can actually be a powerful way to overcome insomnia. By taking time before bed to meditate, you can clear your mind of the stresses of the day and focus only on the present moment.
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Prescribing Media Pharmacist | Extreme Optimist | Bringing Science Through New Videos Every Week - Monday 4PM(GMT) YouTube.
I'm a prescribing media pharmacist working in General Practice who loves science, making videos and helping people.
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.