If you’ve ever found yourself lying awake at night, watching the minutes tick by, you know how frustrating it can be to struggle with sleep. The ability to fall asleep in 10 seconds sounds like a dream come true, but is it really possible? While it may not work for everyone in every situation, there are techniques that can help you fall asleep faster, sometimes in as little as 10 seconds. Here’s how you can try it for yourself.
The Military Method
One of the most well-known techniques for falling asleep quickly is called the Military Method. It’s a relaxation technique reportedly used by the U.S. military to help soldiers fall asleep fast, even in challenging conditions. Here’s how it works:
- Relax your facial muscles: Start by focusing on your face. Let go of any tension in your forehead, eyes, cheeks, and jaw. Allow your whole face to go slack.
- Release tension in your shoulders and arms: Drop your shoulders as low as they can go, and let your hands rest loosely at your sides. Starting with your dominant arm, release tension from your upper arm down to your fingers. Repeat with the other arm.
- Focus on your breathing and relax your chest: Take deep, slow breaths. As you exhale, feel your chest become heavy and relaxed.
- Relax your legs: Start with your thighs, letting the muscles go limp, and then move down to your calves and feet.
- Clear your mind: Now, here’s the tricky part—clearing your mind for 10 seconds. Imagine a calm, peaceful scene, like lying in a meadow or floating on a serene lake. If your mind starts wandering, repeat the phrase “don’t think” for a few seconds to help keep it blank.
This technique might take some practice, but many people report success with it, often falling asleep within a minute or two once they’ve mastered the steps.
For a visual breakdown and more insight into how the Military Method works, check out the informative video below. It walks you through each step in detail and provides practical tips to help you apply the method effectively in your own routine.
How to Fall Asleep Fast (US Military Technique)
The 4-7-8 Breathing Technique
Another popular method that can help you fall asleep quickly is the 4-7-8 Breathing Technique, which helps calm the nervous system and reduce stress. Here’s how to do it:
- Inhale: Close your mouth and inhale quietly through your nose for 4 seconds.
- Hold your breath: Hold your breath for 7 seconds.
- Exhale: Exhale completely through your mouth, making a “whoosh” sound, for 8 seconds.
- Repeat: Complete this cycle three to four times, and you may feel yourself drifting into sleep.
This technique promotes relaxation by slowing down your heart rate and focusing your mind on your breathing rather than racing thoughts.
Here’s a video from Dr. Andrew Weil that shows you how to practice the 4-7-8 breathing technique:
Dr. Weil explains how to do his 4-7-8 breathing technique. Relaxing Breathing Exercise
Is it Realistic to Fall Asleep in 10 Seconds?
While these techniques may not get you to fall asleep in 10 seconds every time, they are designed to help you wind down and relax quickly. The goal is to calm your body and mind enough that sleep comes naturally—and much faster than lying awake counting sheep. With practice and patience, you can improve your sleep routine and potentially shave off a significant amount of time from when your head hits the pillow to when you drift off into slumber.
If you’re struggling with chronic sleep issues, these methods can be useful, but don’t hesitate to consult a sleep coach or healthcare professional to address any underlying issues that might be impacting your ability to fall asleep.
Stone Evans is the founder of SleepCoaching.com which has become one of the most popular destinations online for people seeking better sleep. Stone started developing this website after realizing his own sleep struggles and then beginning an intensive period of study (which included professional sleep coach training) and ongoing lifestyle changes to improve and optimize his sleep.
Now through in-depth articles from sleep experts around the world, the internet's leading and most comprehensive sleep coaching directory, quantitative sleep product reviews and Stone's personal daily sleep tracking journey, visitors to our website regularly report gaining information and insights that are helping them achieve better health, better sleep and a better quality of life.