Falling asleep quickly can be a challenge, especially when your mind is racing. However, there are several techniques you can try to help you drift off to sleep within 5 minutes.
Here's a simple method based on progressive muscle relaxation:
- Briefly tighten then relax the facial muscles. This includes your forehead, eyes, cheeks, and jaw. Hold the tension for a few seconds, then let go, feeling the relaxation spread.
- Drop your shoulders toward the ground and allow the arms to dangle loosely by your sides. Notice the weight of your arms and the sensation of release in your shoulders.
- Inhale and exhale at a normal pace while relaxing the chest. Let your chest rise and fall naturally with each breath.
- Relax the thighs and lower legs. Feel the tension drain from your legs as you let them go limp.
By systematically relaxing different muscle groups, you can ease your body into a state of calm and prepare yourself for sleep.
Remember, it's important to create a relaxing bedtime routine and avoid screen time before bed.
