Let us guess. You are currently lying in your bed and it is long past bedtime. You can’t fall asleep and you want to sleep in 1 minute. Because the ceiling is very boring white, and that alarm clock really goes off at the same time. How do you get as much good sleep as possible this night as quickly as possible? Read on quickly, because we tell you how to fall asleep in 1 minute.
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Of course you can start counting sheep, but that doesn’t work very well at all. What works better is counting backwards. Count from ten thousand to zero and you’re guaranteed to fall asleep at some point during the countdown. But you want to sleep in 1 minute. Of course, counting that fast is never possible in 1 minute.
Yet it is certainly possible to end up in dreamland within 1 minute. You don’t count sheep for this, not even backwards. You can fall asleep super fast with the 4-7-8 method. This technique is a breathing exercise that puts you to sleep. You breathe naturally, but you can also consciously direct it. By using the 4-7-8 method, you direct your breathing in such a way that your body can relax, helping you to fall asleep.
The 4-7-8 trick is actually very simple and you can use it three times a day to calm down, preferably before going to sleep. Keep in mind that you are doing abdominal breathing. Chest breathing gives you less oxygen and makes you less relaxed. It is also important that you keep your tongue in place while exhaling.
Sit or lie down in a position that is comfortable for you. Think of sitting cross-legged or lying on your back with a light blanket over you. You don’t want to get in the way of your belly breathing. Rest the tip of your tongue against your upper back incisors.
Breathe in through your nose with your mouth closed for 4 seconds.
Count to 7 in your head while not breathing in or out.
Open your mouth and exhale completely with a ssshhh sound for 8 seconds. Watch your tongue.
You do these steps a total of 4 times. It takes you just over 1 minute to fall asleep, but it does work, try it.
Falling asleep is one thing. Sleeping well and waking up full of energy is something else. There are many circumstances that can cause your night’s sleep to be of reduced quality. Eight hours of sleep is nice, but please get a good night’s sleep! One of the things that has a huge impact on how good you are in dreamland is your mattress. A good mattress, such as one from Morningstar, provides support for your entire body. Chances are that your mattress is actually too old, just feel if there is a hole in it. Feel free to sleep a few nights on a Morningstar mattress. Bet you’ll be in dreamland a lot faster?
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Written by
Milan Roelofs
My name is Milan Roelofs and I am one of the two founders of Morningstar Sleeps. At Morningstar we have a mission and that is to provide as many people as possible with a good night's sleep. We do this by selling perhaps the best mattress on the market. But also by providing people with as much information about sleeping and giving as many tips and tricks as possible. Sleep has an unprecedented importance and therefore we take our mission seriously.
Frequently Asked Questions
To fall asleep in just 1 minute, counting sheep isn't much use, it takes way too long. The 4-7-8 technique is a breathing exercise that will get you into dreamland in a minute.
The 4-7-8 method ensures that you breathe consciously and thus relax your muscles to sleep. You inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. Sleep well.
