How To Fall Asleep In 2 Minutes

Summary

This video provides practical tips for falling asleep faster and improving sleep quality. It starts by suggesting seven pre-sleep habits, such as sleeping in a cool room, avoiding caffeine, and relaxing before bed. The video also explains a technique allegedly used by the U.S. Navy to fall asleep in two minutes by relaxing each part of the body and clearing the mind. Consistency in sleep routines is emphasized as the key to success. If sleeplessness persists, viewers are encouraged to engage in a calming activity rather than staying in bed.

Takeaways

• 🛏️ Your sleeping environment plays a big role in how quickly you fall asleep and the quality of your sleep.
• ❄️ Sleeping in a colder room (around 65°F or 18.3°C) can help you fall asleep faster by lowering your body temperature.
• 🚿 Taking a hot shower or bath before bed helps to cool your core body temperature, signaling your body it's time to sleep.
• ⏰ Put away the clock to avoid stressing over how much sleep you're losing. Time monitoring can increase anxiety and prevent sleep.
• ☕ Avoid caffeine, nicotine, and heavy meals late in the day, as these can keep you awake longer.
• 🏃‍♂️ Exercise during the day helps tire you out, but avoid working out within 2-3 hours of bed, as it may keep you awake.
• 📖 Relax with calming activities like reading before bed to prepare your mind for sleep.
• ☀️ Get 30 minutes of sunlight during the day and avoid bright screens at night to help regulate your sleep schedule.
• 🧘‍♂️ Use the Navy's body relaxation technique to fall asleep in 2 minutes by progressively relaxing each muscle group and clearing your mind.
• ⏲️ Maintain a consistent sleep schedule, going to bed and waking up at the same time every day, including weekends, to improve sleep quality.

Q & A

What is the primary cause of the issue described at the beginning of the video?

The primary cause is the feeling of extreme exhaustion before bed, only to become fully awake once lying down. This could be attributed to stress, overstimulation, or poor sleep habits.

Why does sleeping in a colder environment improve sleep quality?

Sleeping in a colder environment helps lower the body’s core temperature, which is essential for initiating sleep. It improves both the ease of falling asleep and the quality of slow-wave and REM sleep.

How does taking a hot shower or bath before bed help with sleep?

A hot shower or bath triggers blood vessels to dilate and release heat from the body, lowering the core temperature once you step out. This signals the body that it’s time to sleep.

Why is it recommended to avoid looking at a clock while trying to fall asleep?

Looking at the clock can create anxiety about not falling asleep, which worsens stress and prevents relaxation, making it harder to fall asleep.

What is the impact of caffeine, nicotine, and late meals on sleep?

Caffeine and nicotine are stimulants that can take several hours to wear off, making it harder to fall asleep. Eating too close to bedtime, especially heavy meals, can also interfere with sleep by causing discomfort.

Why should naps and exercise be timed carefully during the day?

Exercising too close to bedtime can leave you too energized to sleep, and napping after 3 p.m. can make it harder to fall asleep at night. Both should be done earlier in the day for better sleep.

How does light exposure affect sleep, and what should be done to manage it?

Getting natural sunlight during the day helps regulate your circadian rhythm, making you more tired at night. In the evening, minimizing light exposure, especially from screens, helps signal your body that it’s time to wind down.

What is the two-minute Navy technique to fall asleep quickly?

The technique involves systematically relaxing each part of the body while focusing on deep breathing. It starts with relaxing facial muscles and works down the body. Then, you clear your mind or visualize a calming location.

Why is consistency in your sleep schedule so important?

Going to bed and waking up at the same time every day trains your body to follow a routine, which helps regulate your internal clock and makes falling asleep easier.

What should you do if you still can’t fall asleep after trying everything?

If you can’t fall asleep, it’s better to get out of bed and engage in a relaxing or slightly boring activity until you feel sleepy again. Lying awake in bed can cause anxiety, which worsens insomnia.

Outlines

00:00

🌙 Struggling to Sleep: The All-Too-Familiar Night Routine

The speaker describes a typical night of struggling to fall asleep. After preparing for bed with a familiar routine, including brushing teeth and putting on pajamas, sleep remains elusive. The experience of lying awake, unable to drift off, leads to frustration. The speaker becomes aware of the ticking clock and the time lost, with mounting stress about the day ahead. This feeling of sleeplessness is contrasted with how easily sleep comes during the day, at work or school. The speaker introduces the purpose of the video: providing tips to help people fall asleep faster, beginning with simple changes to bedtime habits.

05:01

🛌 Seven Essential Tips for Falling Asleep

This paragraph presents seven key tips for optimizing sleep before going to bed. The first suggestion is sleeping in a cooler environment, ideally around 65°F (18.3°C), as overheating can disrupt sleep cycles. A hot bath or shower is recommended to help the body cool down afterward, inducing sleepiness. Removing the clock from sight reduces stress from time-monitoring. Caffeine and nicotine should be avoided close to bedtime due to their stimulating effects, and eating large meals late is discouraged. Exercising earlier in the day and avoiding naps after 3 p.m. can aid in falling asleep more easily. Engaging in a relaxing pre-bed ritual and getting sunlight exposure during the day while minimizing light in the evening helps condition the body to fall asleep naturally.

😴 Navy's Sleep Technique: Fall Asleep in 2 Minutes

This section introduces a sleep technique allegedly used by the U.S. Navy to help fighter pilots fall asleep quickly, even while sitting up. The technique involves systematically relaxing each muscle group, starting with the face and moving down the body. The practice is to tighten and then relax muscles while breathing deeply. After relaxing the entire body, the focus shifts to clearing the mind, letting thoughts pass without dwelling on them. If intrusive thoughts persist, the speaker suggests repeating 'don't think' to aid relaxation. The key to success is consistent nightly practice, and while it may not work instantly, it can be effective after a few weeks. The technique is intended to help with sleep even for those without a diagnosed disorder.

⏰ Consistency is Key: Bedtime Routines Matter

The final recommendation emphasizes the importance of going to bed and waking up at the same time every day, even on weekends. Consistency in sleep schedules helps the body establish a routine, making it easier to fall asleep quickly. If someone is unable to fall asleep despite following all tips, the advice is to get out of bed and engage in a relaxing or boring activity until tiredness returns, as staying awake in bed can increase anxiety and worsen sleeplessness.

📺 Outro: Final Thoughts and Encouragement to Engage

In the video’s conclusion, Mitch and Greg wrap up by thanking viewers for watching and addressing the changes in animation style and video length. They invite viewers to comment on the video, engage with a playlist of related sleep videos, and subscribe for more content. The duo reminds viewers to click the notification bell to stay updated with new uploads, before signing off.

Keywords

💡Colder environment

The video emphasizes that a colder environment is crucial for better sleep quality. It explains that the body's core temperature needs to drop by 2-3°F to initiate sleep, and a room temperature of 65°F (18.3°C) is ideal. Overheating, whether from heavy blankets or a warm room, disrupts deep sleep stages like slow-wave and REM sleep.

💡Hot shower or bath

Taking a hot shower or bath before bed helps induce sleep by causing a rapid drop in core body temperature once you step out. The video explains how the body sends blood to the surface of the skin to cool down, making you feel more relaxed and ready to sleep.

💡Clock monitoring

Constantly checking the time when trying to sleep is described as a major source of stress. The video explains that watching the clock heightens anxiety and makes it harder to relax, worsening the struggle to fall asleep. Removing clocks from view can help reduce this stress.

💡Caffeine and nicotine

These substances are mentioned as sleep disruptors due to their stimulating effects. The video advises avoiding caffeine and nicotine later in the day because they can take hours to wear off, making it more difficult to fall asleep. Examples include coffee, tea, and even chocolate.

💡Exercise

Exercise is highlighted as beneficial for sleep, but only when done earlier in the day. The video cautions that working out 2-3 hours before bed can have the opposite effect, keeping you awake longer due to increased physical energy. Regular physical activity, however, is encouraged to help regulate sleep patterns.

💡Relaxation before bed

The importance of winding down with a relaxing activity, such as reading, is emphasized. The video explains that if your brain is still active or stressed, it won't be ready for sleep. Preparing mentally for sleep by engaging in calm activities helps transition into a restful state.

💡Sunlight exposure

Sunlight exposure during the day is necessary to regulate the body’s sleep-wake cycle. The video explains that natural light conditions the body to feel tired at the right times, while reducing light exposure in the evening helps trigger sleepiness.

💡Navy sleep technique

The video introduces a technique allegedly used by the U.S. Navy to help soldiers fall asleep in under two minutes. This method involves systematically relaxing each muscle group and entering a meditative state, focusing on deep breathing and clearing the mind of distracting thoughts.

💡Consistent sleep schedule

A regular sleep routine, where you go to bed and wake up at the same time every day, is described as the single most important factor for improving sleep. The video stresses that even on weekends, sticking to a consistent schedule helps train your body to fall asleep more easily.

💡Anxiety about sleep

The video addresses the issue of anxiety caused by lying awake in bed for long periods. It suggests that staying awake in bed increases stress about not sleeping, which makes falling asleep even harder. The advice is to get up and engage in a boring or relaxing activity until you feel tired again.

Highlights

Feeling exhausted, getting into bed, but then being unable to fall asleep is a common experience.

A colder environment helps you fall asleep faster and improves sleep quality.

The recommended room temperature for sleep is around 65°F (18.3°C).

Taking a hot shower or bath before bed can help lower your core body temperature and trigger sleepiness.

Avoid looking at the clock while trying to sleep, as it increases stress and arousal.

Minimize or avoid caffeine and nicotine, as they are stimulants that can keep you awake.

Exercising earlier in the day can help you sleep faster, but avoid working out 2-3 hours before bed.

Relaxing before bed with calming activities like reading can help you get into a sleep-ready mindset.

Get at least 30 minutes of natural sunlight during the day to condition your body’s sleep schedule.

The U.S. Navy uses a relaxation technique to help pilots fall asleep in two minutes, even when sitting up.

This technique involves systematically relaxing every part of your body, starting from your face and moving downwards.

Clearing your mind or repeating 'don’t think' for 10 seconds can help you avoid thoughts that keep you awake.

Consistent practice of this relaxation technique is key for success.

Maintaining a consistent sleep schedule, even on weekends, is the most important tip for falling asleep quickly.

If you can’t fall asleep after a while, get up and do something relaxing until you feel sleepy.

Transcripts

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.