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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.

100 thoughts on “How To Fall Asleep In 2 Minutes

  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. Cool you tell me if I can't follow any other stuff I will have to go to bed and wake up at the same time every day? How's that supposed to work???

  3. Me : goes to sleep
    My stomach : what about a cookie
    Me : shut the fk up I'm dieting
    Also me : goes and eat 6 cookies
    One more time me : start crying and regretting and deciding to start dieting tomorrow ….
    AH SHIT HERE WE GO AGAIN

  4. Me : I can't sleep shiiit
    My brain : start imagining scenarios that never gonna happen (getting Married with my crush and having a very happy and romantic life )
    Me : 😴😴
    DAMN IT WORKS

  5. Title:TRY THIS!!!
    1st read your longest book of you don't go to sleep you have problems just like me
    2nd if 1st one doesn't work than try to think of something realpolitik exciting for the next day also known as "tommorow" and scientist's say that when's you sleep day comes quicker soooooo your really excited for next day just do that
    3rd if 2nd doesn't work I have no idea but giant sleep buy any of them so I will just reckon you to sleep in a 😆😆😆😆 bath I don't tho!!!!!!! So don't do dat

  6. By the time the video is over I could have been sleeping.

    According to this video apparently I’ve been sleeping wrong.

    I should really stop using my phone before bed it’s 1:38

  7. That Navy sleep 😴 practice really does work! (had no idea that was a Navy thing until seeing this video) I have a dvd that guides me thru it. (from the toes up tho) I rarely ever get above my legs before I fall out! It knocks me out even in times of extreme stress & anxiety. I put it on every night for my 11 year old son and he never lays awake thinking anymore. I think everyone should have an audio guided version of this practice, it’s f***ing dope and listening to it will force you to do it instead of drifting off into racing thoughts. Also I find that I get a better quality of sleep when I do this.

  8. Number 7 isn't applicable in the Philippines, Filipinos doesn't want to be exposed in sunlight because sayang ang kojic! Char

  9. I love all your videos! I've been subscribed to this channel for over over 7 years now.. You guys are my favorite YouTuber Couple! One of my favorite channels! I can't imagine how much time and energy might be going into researching, compiling these Incredibly informative videos! You'll put tremendous efforts into each of your videos! And that comes through! Sending lots of love all the way from India! ❤️😍❤️😍❤️😍❤️🙏🏼🙌🏼🤗❤️

  10. this happened to me 2 days ago 8/28/19 i woke my mom up at 1:53 and she gave me a medicine to make me sleep it helped to make me sleep until 9:21 omg i wake up ussally at uhm……………7:00

  11. 1- get ready for bed
    2- get ur airpods or headphones
    3- plug them in ur phone and set ur best deep lyrical music (music that needs focus on its words with deep meanings)
    4- set sleep timer of the music player on 30 minutes
    5- lay on your right side and put the phone away
    6- not even 5 minutes passed and u're asleep
    CONGRATS try it and thank me later
    PS: it may hurt ur ears while u sleep or rarely get the headphones wire to cut so thats why i only recommend it in EMERGENCY and not every night .

  12. For some reason it’s easy for me to sleep with a blanket on even if it’s hot in the room. I find it better to be off of electronics before going to bed. For some reason my step grandpa he works in his garage all day long and he falls asleep just in seconds. Wish I could

  13. My body temperature? perfect. Pajamas? Perfect. Physical hygiene? Perfect. Room temperature? Coldest. My brain? Ok let's have a earthquake so we can be in pain and not sleep! EDIT: I forgot to say I'm typing this at 3am

  14. Watches the video for help to fall asleep see the people at the end realizes they have a really good parody listens to that then start listening to music 1 hour later “FRICK

  15. Me: tries to go to sleep

    My brain: ebolla la la la I have ebolla la la la you have ebolla la la la we all have ebolla la la la

  16. Me: ready to sleep

    My brain: “Remember when you accidentally pulled Jessica shirt off at school?”

    My pants: ☝🏼

  17. 1: forget about the things your being excited for, like field trip

    Tom: omg I'm late on fieldtrip😂😓😌😷

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