How to fall asleep in 60 seconds
This exercise is called 4-7-8, and it mixes meditation and visualization, so it improves when you have been practicing it for a while. Although it takes a minute to complete, it will probably take you a little longer at first.
Place the tip of your tongue against the roof of your mouth, behind the two front teeth. You must keep it there throughout the exercise.
Let your lips part slightly to form a small hole and make a hissing sound as you exhale through your mouth.
Then close your lips and silently inhale through your nose. Count to 4 in your head as you take a breath
Hold your breath for 7 seconds.
Then exhale (with a whooshing sound) for 8 seconds.
Try to practice it without thinking. The more you practice, the more natural it will come to you.
Repeat the exercise four times
How to fall asleep in 2 minutes
If you agree to spend a little more time on it, here are some techniques recommended by sleep experts to fall asleep in two minutes.
Remember the best thing that happened to you today.
Thinking positive helps to reduce stress and, therefore, to fall asleep faster. The trick is to remember things that have made you feel good during the day. Any detail, no matter how small, will do: you found a one euro coin in the street, your football team won, you bought pants that fit you very well or that were very cheap, how good the ice cream had you eaten.
It is not necessary that they are things that have happened to you in the day. They may have happened a long time ago. The idea is to think of things that make you feel good, one after another. The brain will relax, and sleep will come sooner.
Visualize a quiet place
In a 2002 Oxford University study, researchers found that distracting yourself with images helps you fall asleep faster. The key is to imagine soothing places or sensations like a waterfall, echoing sounds, rushing water, or the scent of damp moss. In this way, by occupying the brain with sedative images, we will expel the worries that disturb us and prevent us from sleeping.
rituals
Taking a warm shower before bed, aromatherapy, a gentle yoga routine, not using your cell phone half an hour before bedtime, or wearing earplugs or a sleep mask has also been proven to work.
Another option is white noise or relaxing sounds like a beach, a river, or a forest.

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