How to fall asleep
How to fall asleep is a question that a lot of people ask and googling for. It is true that in order to live our destiny in this world, we must have a vision and a plan to make our dreams come true. We must work persistently towards our goals and we may occasionally have to sacrifice a little sleep for this dream. Nevertheless, our philosophy of “hustle at all costs” has persuaded us that this means selecting between triumph and superiority of life (e.g. health, happiness, and fulfillment). This either-or mindset is not only imprecise – it actually threatens our bottom line and secretly sabotages success.
Stress, exhaustion, and decision-making fatigue caused by “hustling” can lead to mood swings. Our logical processes literally shut down, opening the floodgates for irritability, frustration, anger, and sadness. In other words, the primitive part of our brain (controlled by emotions) takes over and dictates our behavior while our higher-level thinking is halted.
Can you see how this creates the exact opposite of the success we are looking for?
That’s why it is important to know how to fall asleep and recharge your energy level when you have several minutes for that. While the stigma remains that break-takers are lazy or unmotivated, this belief is unfounded. Advances in neuroscience research reveal evidence that goes against everything we thought we knew about the results.
Intentional rest periods are now known to augment ours
- Productive energy
- Innovative thinking
- Executive function
- Positive mindset
A specific method that is particularly effective? Nap. We are often tempted to rely on coffee instead of taking a short break when we feel lazy during the working day. However, the nap has been shown to increase alertness and attention even better than caffeine.
Short rest periods, if you know how to fall asleep, also counteract the sluggish effects of a lack of sleep at night. In reality, a short sleep makes us more efficient at problem-solving, which unswervingly directs to the invention and pivotal accomplishment – two of the hallmarks of triumph.
This may all sound great, but wondering who has the time or flexibility for an afternoon nap? You’re right, many of us aren’t … but guess what? You don’t need to fall asleep to experience the relaxing benefits of an afternoon rest! Try these three artificial nap ideas to boost your creativity and productivity. They can easily fit into even the busiest schedules – so pick one of the methods of how to fall asleep, set a timer, and enjoy.
Close your eyes – #1 advise on how to fall asleep easier.
Over 50% of the brain’s surface is devoted to processing visual information.
Closing our eyes releases the energy associated with that 50 percent, giving our brain much-needed recovery. We can tap into the unconscious processes that help us connect with our innovative ideas and solve problems more effectively simply by decreasing visual input. This is the most effective method that shows how to fall asleep easier.
Action Step: Create a comfortable nap environment without the expectation of falling asleep. Removing this pressure on ourselves goes a long way towards relaxation and leads to increased productivity. Consider playing soothing music to help muffle annoying noises. Let your eyelids close gently and notice any thoughts that arise.
Daydream that you can achieve if you know how to fall asleep for a short time.
As a child, were you ever scolded for looking dreamily out the window? Our parents and teachers assumed a wandering mind was an obstacle, but neuroscience researchers find that daydreamers actually score higher on the creativity scales.
Finding time for free-thinking allows us to untangle the confusing information in our minds almost effortlessly. Just as our muscles gain flexibility through a slight stretch, new insights are more likely to emerge when we are relaxed. For best results, approach your daydreaming session with intention – you need to be able to notice when you are in this state and pull yourself out at will. This takes some practice, but it is another real answer on how to fall asleep.
Action step: Choose a photo or some artwork that you can look at in a relaxing way, such as the tranquil scenery of the ocean or flowers against a pale blue sky. (Note: blue has a calming effect; orange stimulates creativity.) Set a timer for five minutes. Sit back and look at the photo. Let your mind wander while focusing on the feeling the picture gives you, and keep a pen and notebook handy to jot down any glimpses of inspiration.
Breathe – an important way to fuel your brain that also helps you to fall asleep.
The adult brain, just 2% of body weight, accounts for about 20% of oxygen consumption.
This means that oxygen is a gas that our brains depend on heavily for higher priority forecasting, decision-making, and thinking.
Simple focused breathing gives us a boost of mental energy. It also helps us relax in our unconscious mental processes, supporting creativity and productivity by activating our parasympathetic nervous system (responsible for mental and physiological relaxation).
Action step: First, practice diaphragmatic breathing – drawing air into your abdomen instead of the upper chest. During an inhaling, locate one hand on the left side of your chest covering your heart and the other on your solar plexus and stomach. When your lower hand rises when you inhale and your upper hand does not, you know that you are letting air into your diaphragm completely.
Then, breathing only through your nose, inhale to four … hold to count to four … exhale to count to four … and hold to four again. Repeat this sequence for two to 10 minutes.
Access intuitive solutions via the subconscious mind
Need more answers on how to fall asleep easier? Using these techniques, that help you to find the answer on how to fall asleep easier, our brains are able to separate information and put it together, like pieces of a puzzle, in a way that our conscious mind alone cannot.
What if we made this common practice knowing how to fall asleep when we have 10 spare minutes of time?
What if we embrace the power of our natural mind-body connections?
What if, instead of celebrating the activity, we stop enough to tune in to our deepest levels of consciousness?
We would then understand that we do not have to trade our dreams for restorative rest. In fact, when we give ourselves the space to relax, we are empowering our minds to align with our dreams. And that’s when we can achieve a level of success that a culture of restlessness just can’t match.
Importance of ability to fall asleep for military personal.
For the military, sleep can be the difference between life and death. But closing your eyes can be very difficult to achieve, especially during an active conflict.
The US Navy Pre-Flight School has developed a scientific method to help its pilots and teach them how to fall asleep easier and fast. Using this technique, 96% of pilots were able to fall asleep in two minutes or less.
If military aviators could fall asleep in a war environment in a matter of minutes, you will be able to use the same technique to knock yourself out in the comfort of your home.
Here’s the answer on how to fall asleep fast:
Step 1: Relax in your seat
Taking into account the space limitations of a typical airplane, pilots were taught to sleep in a sitting position. They put their feet flat on the ground while placing their hands in their lap.
Breathe slowly, deeply, while relaxing every muscle in your face and letting your forehead, cheeks, lips, tongue, and jaw flop.
Step 2: Relax your upper body
Let your shoulders drop as low as possible. Let your neck muscles become lifeless.
Starting on the dominant side, let your bicep feel as if it is falling off your body. Then move on to the forearm, arm, and fingers. If the muscle does not relax, tense it first and then release it.
Exhale your tension slowly.
Step 3: Relax your lower body
Talk to your body. Tell the right thigh muscle to sink in and then go down the leg, saying the same thing to the calf, ankle, and foot. It must look like your leg has sunk into the ground. Then move to the left leg.
Step 4: Clear your mind
The final step is to clear your mind for ten seconds. You can do this by paying attention to your breath as it moves through your nostrils or by keeping a static image in your mind.
Once your body is relaxed and your mind is calm, you should sink into darkness.
How to fall asleep if you are suffering from chronic insomnia?
Insomnia is a common sleep disorder in which you may have trouble falling asleep, sleeping, or both. A third of Americans from reliable sources report that they stay awake every night of the recommended amount of sleep, which is at least seven hours.
Sleep problems, also known as acute insomnia, are common. Acute insomnia lasts for days or weeks and often occurs during times of stress or life change.
Difficulty falling asleep or falling asleep more than three nights a week for three months or more is considered chronic insomnia. It is also known as Chronic Insomnia Disorder.
If you are suffering from a chronic insomnia disorder the recommendation on how to fall asleep easier, mentioned above may not solve the problem.
If your chronic insomnia is caused by a medical condition such as acid reflux or pain, treating it can cure your insomnia.
The chronic conditions that cause insomnia can be treated by changes in treatment, and by managing or preventing insomnia.
For this purpose, Philadelphia Holistic Clinic could be your best choice.
The team of holistic medical professionals under the strict supervision of Dr. Victor Tsan may have an answer on how to fall asleep by performing natural, safe and affordable treatment. We are specializing in acupuncture, homeopathy, reiki, and deep sleep hypnosis. All these methods proved to be effective for sleep disorders of different types.