How To Fall Asleep In 2 Minutes

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.

100 thoughts on “How To Fall Asleep In 2 Minutes

  1. Did you guys notice the new style? We wanted to add more of our personality into this one, and finally adding sound FX to our videos! YAY.
    Let us know what you thought 🙂

  2. Am I the only one who raises his feet, lets the blanket go underneath and then proceed to feel comfortable and safe from Annabelle?

  3. Me: time to sleep for school
    Brain: makes me nervous about school because ill be in a new school
    Me: Aw shit here we go again

  4. Summer comes
    My sleep anxiety: Moving Out
    Me: enjoying my life
    School is back
    My sleep anxiety: DiD yOu MiSS mE? 🙂

    -Theg ask you how you are and
    you have to say that youre fine
    when youre not really fine, but
    you just cant get into it because
    you know theyll never understand-

  5. Anybody else get more stressed out when they can’t see the clock?

    If I can see it and I’m going to bed, I don’t really feel stressed. Maybe sliiightly because I take so long to fall asleep but… yeah.

    If I can’t see it I get extremely stressed out

    Like if I go to bed at 11. By the time it’s like 11:45, I assume it around 1 because time is passing so slowly. And then I get stressed out because I am (in my mind)taking FOREVER to fall asleep and I don’t even feel that sleepy yet and it’s already 1.
    Just me?

  6. Can I suggest one way to fall asleep? It’s works for me

    Before you brush your teeth do some work like math workbooks. I feel sleepy whenever I do work because it’s boring to me and I feel tired from the boredom.

    Thanks for reading this. If this doesn’t work for you well our minds and body’s work differently

    — Love from a small youtuber

  7. Me:Ok I’m going to sleep now

    Brain:Ay remember that one scary movie you saw recently

    Me:*sigh* FFUUU—

  8. Me: about to sleep Dog: wants to leave the room Me: Opens the door to let him out then closes it Dog 2 minutes later: wants to come back in Me: opens the door to let him in then closes the door REPEAT

  9. This is what I do to go to bed quickly. So, basically I go on my PC and play until around 5:00 in the morning realizing I have two hours until school so I walk over to my bed and I fall asleep in 10 seconds.

  10. Me on the weekend: OH YAY I WOKE UP A 8:00 AM TO PLAY ON THE COMPUTER

    Me on school days: alright.i have to fake sleep and turn off the alarm before I go to bed.

  11. I would do a relaxing activity instead of lay awake however it is 11:30 and I have school tmrw and my parents will wake up in seconds if I leave my room :/

  12. Me: Tried to sleep

    Brain: Do you wanna play Minecraft, roblox,
    Yoo Do you have robux
    Yoo is this nice ?


  13. This is Day 1, Sunday night of the 8th in September, I’ll update every morning on how fast I went to bed (starting tomorrow

  14. I just searched hiw to fall asleep quick at my 10:45Pm Vsco girl has joined the chat Me has left the chat AND I OOP SKSKSKSK

  15. I’m probably not asleep because I had a 2-3 hour sleep earlier because I lost my phone and was put to my room then I fell asleep

  16. This won't work for me, I swear. I have already done all 7 things that you listed, and the 2 minute method, and I am still awake! Maybe this is because I am sick, or because my parents watch TV all night. Please let me know if you are able to find a solution for this problem, or if you are having the same issue as well! I wish you a better sleep!

  17. Omg lol I was in this video and I can’t sleep and on the video picture it’s 2:00 am and for me it’s 2:00 am lol!!!!!

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