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The fastest way to sleep?
Spending more time trying to fall asleep rather than actually sleeping? You’re not alone.
只是尝试太辛苦的行为可能导致（或继续）一个焦虑的循环，神经缠绕能量，让我们的思想唤醒。
And if your mind can’t sleep, it’s really difficult for your body to follow. But there are scientific tricks you can try to flip the switch and guide your body into a safe shutdown mode.
We cover some science-based tricks to help you fall asleep faster.
它通常需要一个魔法咒语，迅速地和暗示睡着了，但就像法术一样，练习最终可以到达甜蜜的10秒点。
笔记：The method below takes a full 120 seconds to finish, but the last 10 seconds is said to be truly all it takes to finally snooze.
军事方法
The popular military method, which was first reported by沙龙阿克曼那comes from a book titled “Relax and Win: Championship Performance.”
根据阿克曼的说法，美国海军前往学校创造了一个例程，帮助飞行员在2分钟或更短的时间内睡着了。它练习了大约6周的飞行员，但它甚至在喝咖啡后和炮火噪声后的背景。
据说这种做法甚至为需要睡觉的人工作！
如果这对您不起作用，您可能需要在军事方法的基础上工作：呼吸和肌肉放松，这有一些科学证据他们的工作。此外，诸如ADHD或焦虑之类的某些条件可能会干扰这种方法的有效性。
继续阅读以了解这种军事方法的技术基于以及如何有效练习它们。
这两种方法关注你的呼吸或肌肉，帮助你让你的思绪偏离主题并返回睡觉。
如果您是一个尝试这些黑客的初学者，这些方法可能需要2分钟工作。
4-7-8 breathing method
Mixing together the powers of meditation and visualization,this breathing methodbecomes more effective with practice. If you have a respiratory condition, such as asthma or COPD, consider checking with your doctor before beginning, as this could aggravate your symptoms.
To prepare, place the tip of your tongue against the roof of your mouth, behind your two front teeth. Keep your tongue there the whole time and purse your lips if you need to.
渐进式肌肉放松（PMR）
渐进式肌肉放松，也称为深肌肉放松，有助于你放松身心。
前提是要紧张 - 但不是压力 - 你的肌肉，放松以释放张力。这种运动促进了整个身体的宁静。这是一个推荐的伎俩help with insomnia。
Before you start, try practicing the 4-7-8 method while imagining the tension leaving your body as you exhale.
As you do this, focus on how relaxed and heavy your body feels when it’s relaxed and in a comfortable state.
If the previous methods still didn’t work, there might be an underlying blockage you need to get out. Try these techniques!
Tell yourself to stay awake
Also called paradoxical intention, telling yourself to stay awake may be a good way to fall asleep faster.
对于人 - 特别是那些有失眠的人 - 试图睡眠可以提高性能焦虑。
研究已经发现练习矛盾的意图的人比那些没有的人睡着了。如果您经常发现自己强调尝试睡眠，这种方法可能比传统故意呼吸实践更有效。
Visualize a calm place
If counting activates your mind too much, try engaging your imagination.
Some say that visualizing something can make it real, and it’s possible this works with sleep, too.
在一个2002 study from the University of Oxford，研究人员发现，从事“Imagery Distract”的人比那些普遍分心或没有指示的人更快地睡着了。
睡眠的痛苦
There’s not enough research to confidently determine if acupressure truly works. However, the research that’s available is promising.
One method is to target areas you know and feel are particularly tense, such as the upper part of your nose bridge or your temples.
但是，还有缩小的特异性点据报道，有助于失眠。这里有三个你可以坐起来：
1. Spirit gate
2. Inner frontier gate
风池
如果您尝试过这些方法，并且仍然发现自己在2分钟或更短的时间内无法入睡，请参阅是否有其他提示您可以携带卧室更舒适的地方。
如果您发现房间内的气氛损坏到睡眠，您可以使用工具来阻止噪音。字面上地。
尝试投资遮光窗帘那白噪音机器（或用自动停止计时器听音乐），和ear plugs那all of which you can buy online.您可以在我们的睡眠商店中浏览更多产品，以获得最佳ZS。
On the other hand,sleep hygiene， 要么clean sleep，真实有效。
Before you truly take on the military method or 4-7-8 breathing, see what you can optimize to your bedroom for soundless slumber.