For example, I might not be sleepy at night and could stay another couple of hours awake, but if I decide to go to sleep, I am able to do so?
In: 42
This sounds like it might be worth a go:
[https://www.inc.com/jeff-haden/use-military-method-to-fall-asleep-within-2-minutes-starting-tonight.html](https://www.inc.com/jeff-haden/use-military-method-to-fall-asleep-within-2-minutes-starting-tonight.html)
Relax your entire face. Close your eyes. Breathe slowly and deeply. Then slowly relax all of your face muscles. (If it helps, start with your forehead muscles and work your way down.) Relax your jaw, your cheeks, your mouth, your tongue, everything. Including your eyes; let them go.
Drop your shoulders and hands. Let go of any tension. Relax your neck, your traps; feel yourself sinking into the chair or bed. Then start at the top of your right arm, and slowly relax your biceps, forearms, and hands. Repeat on the other side. And don’t forget to keep breathing slowly and deeply.
Exhale and relax your chest. With your shoulders and arms relaxed, that should be easy.
Relax your legs. Start with your right thigh; let it sink into the chair or bed. Then do the same with your calf, ankle, and foot. Repeat the process with your left leg.
Now clear your mind. Granted, it’s hard to not think about anything. (I end up thinking about not thinking about anything.) If that’s you, try holding an image in your mind. Choose something relaxing. Picture yourself lying comfortably in darkness. But if that doesn’t work …
Try repeating the words “Don’t think” for 10 seconds. If nothing else, that should help distract you from thinking about whatever it is that might otherwise keep you awake.
Keep in mind practice is the key.
The Military Method might not help you get to sleep faster the first few times, but the more consistently you use it, the better you’ll train yourself to relax. And let go.
I think virtually no one can just “decide to fall asleep”. But what you can do is deliberately put your body in a position it associates with going to sleep.
This is why it’s recommended to have a bedtime routine, and to only sleep in your bed (don’t read books, watch TV etc).
When you have infants, you “sleep train” them. Adults can also be sleep trained. You establish a ritual for everything from how you breath, what temperature you are, what you wear, where you are…execute on all of that and your body does what it’s been trained to do.
My two cents! I read somewhere a long time ago that when a person uses their bed only to sleep, their body will immediately relax itself and boost the “sleeping hormones” once they’re in bed. That’s why people that study or work in bed are more likely to fall asleep while doing so- happened to me all the time and it used to annoy me a lot. However, now I have a really hard time sleeping because of trauma, so I just wish those times would come back 🙄 I’ll try some of your methods guys, I imagine my face is always tense 😬😅
I would like to know what it is because I don’t have it. Chronic insomnia. I can’t just fall asleep at whim, I have to be exhausted. I’m 37 so this has been a problem most of my life. 🙁
Lots of great answers, let me add another technique that helped me and a lot of other people.
When trying to fall asleep stop thinking about your troubles, your worries, what are your plans, what are you going to eat for breakfast, etc. Force your mind to acknowledge that a sleep time is time for you, not time for all the stressful shit you are forced to be concerned with when awake. Think of cool things, start writing a book in your mind, think of cool adventures, whatever. Some people try to not think of anything, it’s hard but doable with training, I personally don’t like that. Just don’t think of whatever responsibilities, worries, past embarrassments and stresses you have. Time for sleep is time for you, and you only. Not your worries. Worries and stresses can sod off when you are trying to sleep.
“But Dr. Pingasnik! My past embarrassments keep invading my thoughts when I’m trying to think of nice things!”
So here is the thing. When your mind starts pushing your past mistakes and embarrassments on you, you shout ***SHUT UP!!*** in your thoughts and immediately attempt to think of nice things, anything. Keep shouting ***SHUT UP!!*** to your intruding thoughts. This technique requires some time and training, but practice makes perfect.
I was taught in Ireland to pick a large number, like 874 and count down. You’ll fall asleep before you get to zero.
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