How to Fall Asleep in 60 Seconds (OR LESS!)
The Importance of Sleep in Achieving Your Fitness Goals
When it comes to improving our bodies through fitness, we tend to focus on nutrition and exercise. However, one key factor that often gets overlooked is sleep. Getting enough restorative sleep is crucial for muscle growth and overall performance. Without proper sleep, our goals may be compromised, and our workouts can suffer.
The Prevalence of Insomnia
Insomnia is a common issue that affects millions of people worldwide. The inability to fall asleep, frequent waking at night, and restless sleep are just a few of the symptoms. In fact, “can’t sleep” is one of the highest-searched terms on Google. So, if you’re someone who struggles to fall asleep and has tried various techniques without success, keep reading because I have a solution for you.
The Body Relaxation Technique
The key to falling asleep in 60 seconds or less lies in the art of relaxation. Although it may sound simple, many people find it challenging to truly relax their bodies. As a physical therapist, I’ve discovered that one of the most effective ways to relax a muscle is to contract it first. This approach helps individuals identify the difference between muscle tension and true relaxation.
Here’s how you can apply this technique:
1. Start by raising your eyebrows as high as possible and hold the position for 5 seconds. Then, exhale, allowing your eyebrows to relax.
2. Close your eyes tightly for 5 seconds and then exhale, releasing the tension.
3. Smile as wide as you can and hold it for 5 seconds. Exhale and let your facial muscles relax.
4. Shrug your shoulders up towards your ears and hold for 5 seconds. Exhale, allowing your shoulders to relax.
Continue this pattern, slowly working your way down from your head to the rest of your body. By the time you reach your toes, you’ll likely find yourself already drifting off to sleep.
The Mind Relaxation Technique
In addition to relaxing the body, this technique can also help calm the mind. Racing thoughts are a common complaint among those suffering from insomnia. By focusing on your breath, the relaxation of your muscles, and redirecting your mind’s attention away from other topics, you can create a more peaceful mental state conducive to falling asleep faster.
The Role of Blue Light and How to Combat It
Apart from internal factors that disrupt sleep, external factors can also contribute to insomnia. One major culprit is the exposure to blue light emitted by our electronic devices, such as cell phones. Studies have shown a direct correlation between blue light exposure and the reduction of melatonin, the hormone responsible for regulating sleep.
To combat the effects of blue light and improve your sleep quality, here’s what you can do:
1. Avoid looking at your phone 30-60 minutes before bedtime.
2. On iPhones, utilize the built-in color filter functionality. In your settings, under “accessibility,” you can apply a red filter. Red light is known to be easier on the eyes and doesn’t interfere with melatonin production.
3. Take advantage of the triple-tap shortcut for the red filter. By setting up this shortcut, you can easily activate or deactivate the red filter on your iPhone with just a few taps of the side button.
By implementing these measures, you’ll reduce the negative impact of blue light on your sleep, allowing you to fall asleep faster and enjoy more restorative rest.
Remember, sleep is not just important for your fitness goals but for your overall health as well. Prioritize getting adequate sleep, and you’ll see improvements in every aspect of your life.
In conclusion, falling asleep in 60 seconds or less is possible with the body relaxation technique and minimizing blue light exposure. By incorporating these methods into your bedtime routine, you’ll enhance your sleep quality, improve your physical performance, and wake up feeling refreshed and ready to conquer the day. Sweet dreams!
43 comments
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Jeff!?! An iPhone!?! I would have never thought…. kinda disappointed, honestly.
Great advice to look older and work on them wrinkles 👍
Bruh i been trying to relax my face but everytime i do i burst out laughing 😂
😂😂😂🤡 more like 60 minutes.
This worked great, I got all the way to my hips, then glutes, but then the next muscle that I tensioned… Well, I mean I did fall asleep AFTER I released that one… 😅
Question: Is Greyscale a better option than red? Thanks for the vid!
animal crossing and forza horizon 5 both knock me out with in 5 mins
Never heared about the red filter till now. Thanks!
My android does not give me the options you outlined, so I am stuck for the moment. perhaps i need to take the phone to the nearest store and enquire. I desperatly need better sleep. Oh Jeff, your excersies with the captains chair or counter, I don't have BUT as a school bus driver I found a way to modify the concept. #I can use the tall seats behing me to do the raised twist or as I am driving and have plenty of red lights…I put my elbows through the steering wheel and push my body back thus activating the serratus anterior. Do you agree with my suggestions?
I've seen other sleep meditations that follow a similar pattern. The problem for me is anything I do that I know is an effort to fall asleep faster… gets my mind thinking about going to sleep, which makes it impossible to actually go to sleep. What works best for me is to make my bedroom cool, comfortable, and dark… and then turn on some light music (smooth jazz works best for me)… I don't worry about sleepign but only focus on feeling relaxed and enjoying the music, and usually fall asleep in 30 minutes or so… I still have an occasional sleepless night but am probably averaging 7 hours per night… which is a huge improvement for me.
Meditation can reduce stess and increase relaxation, improve concentration and so much more
I use the contract relax method with my clients. SOOO many people hold on to crazy amounts of tension. Pec minor, sub scrap, upper traps/lev scrap.
There is only one way that i know of, and that's perfect dose of heroin in your arm, but that method is not so good so….. 😉
It's ironic that it takes 6 minutes to explain how to fall asleep in 1 minute 😊
Thanks I’ll try it
Holy crap this is very useful.
Thanks, i have insomnia, i stay awake for like 3 hours ty
Sitting in front of my phone to watch this video at 1:30 am.
It did not work
This video is great ifeelslepyalreadundbdjsi…!;!:@/9&;$/9
Wow this video is
When he said 270 million, I was shocked it was that little. Then I saw 2.63 BILLION on the google search and thought "ah, there it is"
Nonsense, i am now in more pain
I aint sleeping whatsoever
If i sleep i still aint recovering
A real one that people don't realise too is not eating enough protein. Sleep hormones are made from proteins so try upping them over a week and see if it works, also magnesium and vitamin D helps a lot too (it did for me at least). Some people have insomnia from having too restrictive diets.
I fell a sleep watching this video 😴💤🛌🛏
Jeff, I still deal with insomnia.
i suffer from some variation of insomnia as well. I can fall asleep fine, but i cant STAY asleep – i wake up in the middle of the night and THEN cant fall asleep. I didnt always have this problem but its fucked up my gains since no sleep = no recovery and no gains. Not to mention lack of energy and awareness during the day. I will try this and hope it helps as i have almost tried everything out there including meds.
Also, the part at 0:55 made me LMFAO
if you're having trouble sleeping then you aren't working hard enough during the day
thanks jeff
This is the one thing I don't need Jeff's help with. I can fall asleep damn near as soon as I close my eyes and my wife hates me for it. 🤣🤣🤣
Don't drink 2 no calorie monster energy drinks on the way to works, 2 bottles of diet mountain dew, 2 bottles of diet coke, and two bottles of diet Pepsi throughout the day.
That's how to get to sleep, easy, the hard part is figuring out how to overcome your caffeine/monster energy addiction?
Me watching this at 4 AM:
Look man! That melatonin pills business! Feel me?!
4 easy step for deep sleep :
1- Go to your bed 🛌
2- throw your phone 📱 away
3- close your eyes 👀
4- sleep 😴 💤
Thanks for your tips, Jeff. I didn't know you had a rough childhood, but man you have made it work for you. I had a golden childhood, but I have lost my only child to an incurable disease and everything I do that's a challenge—-thanks to you, like going to the gym—I sort of do it in my head for my kid. You can't let anything wreck your life. You have to turn it around and fight on to be your best. About your tips for sleeping, I didn't sleep a wink last night and before I had dinner, I went for a swim which usually makes falling asleep very easy. Dunno why it happens because I was suddenly wide-eyed all night, but I don't let it ruin my day. So; I was in the classic haze which I am still in and it lasts all day and my work was turned upside down. I am a singer and I thought my evening repetition would be a disaster—and here is where it gets weird—it was one of my best singing sessions. Why it was I think because before I started I said to myself 'this is not going to be good'. My voice is a rebel! I also used the day to do negative work that I never do when I am in good shape and got some things fixed to my surprise. What I am saying is that I think we have to find things to do when you don't sleep the next day that make your life better in spite of it being uncomfortable. Still; I don't like it when I can't sleep for obvious reasons and your tips will perhaps get me to sleep quicker when I need to knock off quickly. Lastly, the war in Ukraine is not that far away, and that has made me a different man for over a year now. It's sad and missile attacks again today sent nearly a dozen innocent people to their early graves. WW III is on a lot of people's minds, but even with that on the horizon, I say to myself that I have to do my best and make every day count and if the Russians win, we cannot let that make us afraid and not try to turn it around….
Thank you sir
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Anxiety from a divorce? Must’ve been older.
It's 4:40 am and I'm watching this
Step 1: drink a bottle of wine
Step 2: zZzZzzzz….
I dont talk to my father anymore because he is a fking idiot, so jeff is my new dad
Great tip for falling asleep! Now have any for staying asleep, specifically how to stop leg cramps at night? I watched your videos on cramps during workouts, but I'm not sure my glutes are asking for help from my hamstrings while I'm sleeping. Thanks for all the wonderful videos.