The narrator, Sarah Jeffries, is a registered nurse with experience in clinical education and sleep therapy. She provides techniques reportedly developed by US army chiefs to help soldiers fall asleep faster.
The techniques involve both physical and mental relaxation. For physical relaxation, close your eyes and relax your face, jaw, tongue, and eye muscles. Take two deep breaths and relax your shoulders, arms, chest, and legs.
For mental relaxation, clear your mind of thoughts. Try thinking of nothing for 30 seconds. Then imagine calm scenarios like lying in a canoe on a lake or in a velvet hammock in a dark room. Repeat "don't think of anything" if thoughts enter your mind.
Sarah provides six additional tips: 1) Go to bed and wake up at the same time daily. 2) Avoid screens emitting blue light before bedtime. 3) Keep bedroom around 65°F for optimal sleep. 4) Avoid big meals, alcohol, caffeine and smoking before bed. 5) Only use bedroom for sleeping. 6) Exercise earlier in the day.
An additional bonus tip is trying white noise or rain sounds to help clear your mind.
The narrator, Dr. Michael Bruce the sleep doctor, provides tips on how to fall asleep fast without using sleep aids. He notes that while some people fall asleep faster than others, the key metrics are feeling rested in the morning and lack of daytime sleepiness or fatigue.
Tips include:
Following these tips can help you fall asleep fast without sleep aids. Focus on feeling rested rather than how quickly you fall asleep.
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The narrator provides tips to fall asleep quickly. First, keep the room temperature at 65°F or 18°C. Second, make the room pitch black, eliminate noise with earplugs, and close curtains. Next is the rhythmic sleeping technique:
1. Relax the entire body from head to toe.
2. Inhale silently through the nose for 4 seconds.
3. Hold breath for 7 seconds.
4. Exhale through mouth for 8 seconds making a whooshing sound.
Repeat the breathing cycle 4 times. If relaxation occurs earlier, let the body fall asleep. If still awake after trying this technique, the narrator has other videos with additional tips.
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The narrator provides scientifically proven techniques to fall asleep in 2 minutes. Tips include:
- Set room temperature to 65°F (18°C) so body temperature drops to initiate sleep.
- Darken room completely and minimize noise.
- Relax body from head to toe by tensing and releasing muscles.
- Clear mind by thinking of nothing for 10 seconds.
- Visualize soothing scenes like lying in a canoe or velvet hammock.
- Repeat "don't think" to quiet racing thoughts.
Additional tips:
- Go to bed and wake up at the same time daily so body expects sleep.
- Avoid blue light from screens for 1 hour before bed to increase melatonin.
- No alcohol for 3+ hours before bed as it reduces deep REM sleep.
- Don't exercise within 4 hours of bedtime.
With practice these scientifically backed techniques can help fall asleep fast.
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The narrator provides answers to common sleep questions. It takes most people 10-20 minutes to fall asleep on average. Taking longer than 45 minutes regularly could indicate a sleep disorder. Eating a big meal close to bedtime can hurt sleep. Exercise is very helpful for sleep; late-night high-intensity workouts should be avoided. There's no universally best sleep position, but back sleeping often ranks the highest. Sleeping naked is generally fine health-wise unless you have sensitive skin or severe allergies. The ideal bedroom temperature for most people is 60-68 degrees Fahrenheit. Letting your dog sleep in your bed can negatively impact sleep due to dogs being too hot, moving a lot, and carrying dirt into bed. Trying a "sleep divorce" by sleeping in separate beds or rooms is a valid strategy if it improves your sleep or relationship. Natural fiber sheets like cotton, linen and bamboo tend to sleep cooler than synthetic materials. Prescription sleep medications can work well short-term but shouldn't be used long-term if possible. The longest someone has stayed awake is 18 days and 21 hours.