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How To Fall Asleep In 2 Minutes

How To Fall Asleep In 2 Minutes


If you’re anything like me, your night goes something like this. After an exhausting day you brush your teeth get into your Zelda themed pajamas snuggle up in bed, turn the lights off and then… …nothing. *crickets* No, not the good kind of nothing, the “literally 10 seconds ago I felt like I would die if I didn’t get into my bed and now I’m perfectly awake” kind of nothing. So you try to squeeze your eyes tighter, or maybe I’m just not in a comfortable position? Yeah, that’ll solve it! But no. The clock ticks and you become increasingly more aware of every waking second of sleep time that you’re losing and how increasingly bad tomorrow will be. If only you could have just slept at school or work. It was so easy then, but now in the solitude of night, all you have is your deepest, darkest thoughts and that damn clock that– Oh my God it’s been three hours? If this sounds familiar to you then this video is for you because we’ve compiled some of the best advice and practices to increase your odds of falling asleep in minutes and while we’re going to start off with the stuff you should do before hitting your bed, we also have a technique used by the U.S. Navy to fall asleep in two minutes when you’re stuck there lying awake. So let’s start with seven things you should do before you sleep. #1 is to sleep in a colder environment. Your thermal environment, especially surrounding your head and body, is perhaps the most underappreciated factor determining not only the ease with which you’ll fall asleep tonight, but also your sleep quality. Whether you’re overheating because of heavy blankets, pajamas or just a hot room, it’s been shown to decrease slow-wave sleep and REM sleep. Even just to initiate sleep, your body has to drop 2-3°F or 1.5°C and so being colder actually helps bring your temperature down faster. It might shock you but the recommended temperature is around 65°F or 18.3°C for your room. Going too cold isn’t great either, but it doesn’t have the same disruptive effects on falling asleep or your sleep quality as a hot room does. #2 is to take a hot shower or bath before bed. You might think being all warm and fuzzy is what makes you sleep but it’s actually kind of the opposite. When you’re exposed to hot temperature, the body can’t hold on to the heat and sends blood to the surface of your skin, giving you that flushed red appearance. Once you step out of the warmth, the dilated blood vessels radiate out the inner heat to your environment and your core body temperature plummets. This triggers the body and brain to think it’s sleepy time. #3 is to put away the clock. Simply having the ability to look at and see the time and find out how much you haven’t slept is not helpful and will honestly only stress you out. In fact time monitoring is strongly linked to stress and waking arousal. #4 you should minimise or avoid caffeine and nicotine; coffee, colas, some tea and even chocolate, can take as long as eight hours to wear out fully and nicotine is a stimulant. So avoid them too late in the day. It’s also worth avoiding eating too close to bed. While some studies show avoiding diets that are excessively biased towards carbs will help, it’s better to just avoid being too hungry or too full before bed. #5 exercising and being physically tired can help you fall asleep faster, but working out 2-3 hours before bed can keep you up longer. So earlier in the day is better and same goes with naps actually, they’re great but don’t take them after 3 p.m or it’ll be harder to fall asleep at night. #6 is to make sure you’re actually relaxing before bed. If you try to sleep and you’re wired or on, your brain just won’t be ready. A relaxing activity within the hour before bed like reading, is the perfect ritual to put you in the right mindset. And finally, #7 is to make sure you’re getting sun exposure during the day and minimising your light exposure during the evening. You’ve probably been told not to use your screen before bed, which is true, but it’s equally as important to get natural sunlight for at least 30 minutes a day if you have problems falling asleep. This helps to condition your body’s schedule and trigger tiredness at the right times. So now that we’ve set up some conditions for optimising your experience of falling asleep… …you’re still awake. In fact, maybe you’ve already done those things and you’re lying in bed right now desperately looking up how to fall asleep faster on YouTube which led you to this very video. Don’t lie. In which case you have broken rule #7 of not looking at your phone, but I’ll forgive you if it was in pure desperation. I mean, I won’t complain about the extra view. But in all seriousness, if you’re laying in bed after all that, there’s a technique that the Navy “allegedly” used that, if practiced, can literally have you falling asleep in 2 minutes, no matter where you are. I say “allegedly” because the studies are not publicly available, but they claim they were used on fighter pilots who would often make avoidable mistakes as a result of stress and ultimately sleeplessness. In fact, they were designed to allow them to fall asleep, even while sitting up. And after 6 weeks, they claim that 96% of the pilots could fall asleep in less than 2 minutes. It goes like this. First, you need to systematically relax each part of your body. Take a deep breath. Close your eyes and begin to focus on your face. Picture every muscle slowly relaxing. If you need help, squish and squint your face first and then let it relax. Breathe out as you feel your cheeks, tongue, mouth and jaw relax, even imagining your eyes sinking into their sockets. Then, slowly make your way down your body and do the same thing to each muscle group; tighten and then relax your shoulders, then arms, from forearms to fingers, chest and legs and finally your feet; all while breathing deeply and focusing on the relaxation. Once you’ve gone through the whole body, focus on clearing your mind into a meditative state. As thoughts about your day or images pop into your mind, try not to dwell on them and let them pass. Simply thinking through motions can stimulate your muscles to involuntarily contract. Much like meditation, don’t let the thoughts consume you. Try to focus on breathing in and out, or you can visualise yourself in a calming location, like on a warm summer’s day in a hammock swaying slowly back and forth. If you can’t stop your thoughts, they suggest repeating “don’t think don’t think don’t think…” for 10 seconds. It may sound silly or fairly simple, but it’s the practice that makes perfect and anecdotally, online, people have found it to work after dedicating time to it. But the key, like most things, is to consistently practice each night. It won’t be a simple solution on your first night but weeks in, you’ll be much more likely to fall asleep instantly, assuming you don’t have a sleep disorder or other condition. Now there is one more suggestion, that is considered the single most important tip to falling asleep immediately and if you can’t follow any others; follow this. Go to bed and wake up at the same time of day no matter what; even the weekends. I know it sucks, but we’re creatures of habit and if you want to be able to fall asleep immediately, getting in a good routine will set up your body to literally work like clockwork. And after all that, if you still can’t fall asleep, don’t lie awake in bed. Studies show that not falling asleep for an extended period of time causes anxiety and only makes things worse. So, just get up and do a relaxing or slightly boring activity until you feel sleepy. Mitch: Thank you guys for watching. – We played around with the animation style a little bit in this video. – It’s a little longer, so let us know in the comments what you thought of it. Greg: And we’re gonna make a playlist of a lot more sleep videos over there – because it’s a common theme, so it’s very important. Mitch: Make sure you’re subscribed for more and click that bell. Greg: Oh, yeah, click the bell, that matters apparently.
Mitch: We’ve gotta tell you. – Click the bell if you want to see more of our videos and otherwise, we’ll see you next time. – See you later.


Reader Comments

  1. Did you guys notice the new style? We wanted to add more of our personality into this one, and finally adding sound FX to our videos! YAY.
    Let us know what you thought 🙂

  2. I swear I had a dream that there was a figure crawling by my bed then I woke up at 10 pm and my dog was licking himself and I go to sleep at 4pm so I woke up in the same day then here I am at 11:13pm

  3. This made my phone die and it's only 11:17 and oh boy I am sleepy but have a cold and pink eye can't sleep lost my charger and pray for me … Ok I'll be back in the morning on my sleep schedule also wish me best plus I'm hungry but too afraid of the dark oh my gosh

  4. I had to go to bed at 9:00 and it is 4:00 and I didn’t have a nap and I am 12 year s old and yes I gave up so I went on YouTube

  5. I just wanted to find a comment that would tell me if this vid works or not. Everyone just wants to be a comedian.

  6. It works the military sleep 1 works I was relaxing my body and boom my mind totally got in a sleep mode it was amazing

  7. Me it’s to hot

    Let’s take off the blanket

    No the monster is going to grab my leg

    Covers back up but it’s so hot

    I’m fine now I’m in a colder inviorment

    My ears uncovered let’s cover that up

    Oh my gosh my toe is sticking out of the blanket

    Ah I fianally asleep

    One minute later alarm clock BEEEEEEEEEP

    it six am time for the worst day at school

  8. Welp today i had 5 chocolate cookies, its 12:00 and i couldent fall asleep for 2 days, and its 70 degrees in here.. DANM YOU COOKIES, CURSE YOUUU

  9. So this is how we all don’t fall asle zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

  10. Blanket: Sweating to death
    No blanket: FRICKING freezing
    One leg out: A demon will drag you out of bed

  11. The 2 minute technique is something I have used to fall asleep for many years without even knowing that it was a special technique I juste figured that this ist the normal way that everyone falls asleep. Listening to some music in addition to the technique always makes me fall asleep within about 5 minutes so it is really worth trying!

  12. My Stages Of Sleep:

    1. Laying in bed
    2.flipping the pillow because it’s to hot
    3.taking away the blanket then back then away then back
    4.reading a book trying to relax
    5. Gets a stuffed animal
    6.meditating trying to get calm
    7.scrolling trough phone
    8.checking on how the monsters at the end of my bed is doing
    9.watching YouTube non stop for about half an hour
    10. Finally falling asleep

  13. IT is seriously flipping impossible to fall asleep with autism, ADHD and epilepsy. I normally go to bed around 10pm and don't fall asleep till about 1am the I always wake around 7am .

  14. It's true.. I get anxiety because its about 3:00 or 2:30 am until i fall asleep. I really recommend that you follow all the tips.

  15. Basically, the Navy uses meditation to fall asleep. I have insomnia and have used meditation for childbirth, pain therapy (as I have nerve damage), and to fall asleep. It does not always help me fall asleep, but it is the most effective natural method I have used.

  16. Don't eat anything in the last 3 hours before you sleep. It's messing with the production of melatonin in the sleep cycle and it's also messing with insulin production which increases your risk to become diabetic. Eating nothing in this time frame may be hard at first, but you adjust after 2 weeks. What is also missing is the age factor. Older people often wake during the night cause they produce less melatonin and they produce it later during the night. What you describe in the "navy technique" is called progressive muscle relaxation after Jacobson. There are nice guided versions on YT.

  17. If you just want to go to sleep here’s my tip it help me super well just go to bed and blink your eyes a lot like 100 times until you feel super tried like I do it so much and am like ok that enough then I go to sleep so quick it help trust me!!

  18. I’m guessing everyone in the comment section are kids who screwed up their sleep schedule this summer.

  19. This is how I go to sleep
    Think about things that make me go to sleep
    Easy you might say LOOK ITS 1:59 AM! AND IM STILL UP WHYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYY looks and finishes the video falls asleep Mind: thanks of this video 😀

  20. Watching this at 3am. I'm awake on purpose. Seeing this for the 2 min sleep technique. Not disappointed. Seems legit.

  21. what i hate the most about sleepless nights is the quick heart rate from the anxiety you’re feeling when you realize you’re not gonna fall asleep until the sun rises

  22. nope clicked on this because I have a sleep disorder so fall asleep within about a minute, no please dont comment that sounds nice, its absolute hell because I fall asleep anywhere and still tired anywhere.

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