Sleep How To Fall Asleep How To Sleep Fast

We all have that friend who falls asleep in about two seconds and you think to yourself, why couldn't that be me? Well in this video I'm going to teach you a technique which is said to help you fall asleep in just two minutes. So research has shown that sleep is just as important as regular exercise and eating a healthy balanced diet. In fact sleep can help boost our immune system, it can help boost our mental well-being and it can help prevent diseases like diabetes, heart disease and it can keep you slim. Now this technique was reportedly developed by US army chiefs to help their soldiers sleep faster and be more alert the next day. But before I teach you the technique I'm just going to tell you this one thing, please watch to the end of this video because I've also included six of my top tips that everyone should be doing before going to bed and I guess if you mix the two together the results they should be incredible. I like to break down the technique into physical and mental relaxation so let's begin with physical relaxation. So step number one, close your eyes and relax your face. So relax the muscles in your jaw, your tongue and the muscles around your eyes. Step number two, drop and relax your shoulders as far down as they'll go followed by your upper and lower arm one side at a time. Step number three, breathe out and relax your chest followed by your legs. So working from your thighs and going downwards. So we've now relaxed our entire body but what about our mind? Because if you're having a million thoughts and your brain's working really fast you're really going to struggle to sleep. So next step is mind relaxation. So let's move on to that. Step number four, now that your body's relaxed you need to clear your mind of everything. So don't think about anything that's happened in the day and clear your mind for about 10 seconds. Step number five, now that your mind is cleared you can begin thinking of nice clear thoughts and there's three of them to choose from. So the first one is you're lying in a canoe in a calm lake and there's nothing but blue skies above you. The second thought that you can have is that you're in a pitch black room in a nice relaxing black velvet hammock and if that doesn't work for you you can move on to the third thought which you don't think of anything and you keep repeating in your head don't think don't think over and over again for about 10 seconds. So the whole point of these is to keep your mind clear of everything else. Please remember though this technique it does require practice and practice makes perfect. Now it's said that 96% of people saw results after six weeks of practice and anecdotally online many people found it to be helpful after dedicating time to it. Now in addition to this technique I'm also going to give you six of my top tips that everyone should be doing before going to bed and like I said at the start if you mix these two together the results should be pretty good. So let's run through them. So tip number one set a specific time to wake up and go to bed every day. You might feel tired but believe me our bodies love a cycle and this will really help in the long run. Tip number two try not to watch tv or play on your phone before going to bed. These devices all produce a certain light which reduces the melatonin our bodies naturally produce. Now melatonin is a hormone which makes us more sleepy so we need more of it to help us go to sleep. Also invest in some thick curtains to avoid light coming into your room. Tip number three have your bedroom at the right temperature. So generally speaking a colder environment is better for this so we're talking about 18 degrees celsius which is 65 fahrenheit. You might need to change your thermostat settings I guess. Also have the right bedding for the time of year. Tip number four in the evenings you need to avoid big meals, avoid alcohol, avoid caffeine and smoking. All of these are going to stimulate you and stop you from going to sleep. Tip number five your bedroom should be just for sleeping so don't eat there, don't reply to emails, don't do any work, don't watch tv, don't do anything there but sleep. This separation of areas is going to make a big difference. Tip number six make sure to exercise in the day so you're tired at night and you'll be able to go to sleep faster. I know I always mention exercise in almost every video but it's true it's great for us. One thing to mention though please don't exercise about two to three hours before going to bed as this won't help. So I really hope this video helps you let us know how you get on by leaving a comment below and also if you have any of your own tips leave a comment too because I'd love to read it and as always I will leave more information about this topic in the description below. I'll also leave information about when you should actually seek medical attention and I'd advise everyone to read it. See you next week which is 65 Fahrenheit so you might need to teleportation scene wow I did that one take that's really really good. Tongue and relax. Hey guys thanks for watching this week's video make sure to click that like follow or subscribe button now to stay up to date with new weekly videos.