Fall asleep quickly (with easy breathing exercise)
“How to fall asleep quickly” exercise
There is a simple breathing exercise that can help you learn how to fall asleep fast each night. It was basically developed by more than 150 Russian and Soviet doctors who also tried the same over their own patients, and achieved outstanding results. After trying out this breathing exercise, just about all of the patients reported that they could fall asleep nearly 5-10 times faster than they did before although they initially had issues with chronic coughing, blocked nose and cold feet and hands.
All of these Russian and Soviet MDs found the relationship mentioned below amidst automatic (or unconscious) breathing patterns (the way you breathe during sleep), the morning results for body-oxygen test, and the quality as well as the natural duration of sleep.
|>26 breaths/min||<10 s||Often >10 hours||Often very poor|
|15-26 breaths/min||10-20 s||Often >9 hours||Often poor|
|12-20 breaths/min||20-40 s||6-8 hours||Insomnia possible|
|7-12 breaths/min||40-80 s||4 hours||Excellent|
|5 breaths/min||2 min||3 hours||Excellent|
|3 breaths/min||3 min||2 hours||Excellent|
On the whole, this fast and easy breathing exercise is based over the physiological law that lighter and slower breathing at rest has the potential to offer significant amounts of oxygen and CO2 for the brain cells. This basically produces a positive effect over faster natural sleep.
YouTube video with instructions to drift to sleep fast
This YouTube video “How to fall asleep really fast” explains this breathing exercise. It has over 300,000 views.
First steps for ‘how to go to sleep quickly’ exercise
1. You must only go to bed when you are really sleepy. You must not have any food in the stomach as well.
2. Before and during sleep, you must only breathe via your nose – if you cannot, then make sure that you learn the ‘Breathing exercise to unblock the nose’.
3. Never sleep on your back. Supine sleep must be avoided at all costs. If you suffer from this problem, then you should learn ‘how to prevent sleeping on the back’. You get best results with sleeping on your chest or the left side.
Steps that you need to follow to learn how to get to sleep fast
Lie in your bed on your left side or stomach and relax all the muscles of your body. Now, start focusing on your breathing pattern. Instead of taking your usual inhalation, you need to take a slightly smaller inhalation (around 5-10% less), and this must be done by using the diaphragm. Once done, relax all body muscles instantly, particularly the upper chest, and your respiratory muscles.Take another small inhalation and relax completely. With every breath that you take, take a reduced or smaller inhalation (as compared to your usual breathing) and relax completely. This way, you would soon start experiencing slight air hunger or shortage of air. The main aim here is for you to maintain a mild, yet comfortable level of air hunger, which is going to help you with falling asleep.
If you suffer from poor health, there is a good chance that your breathing will be frequent all through this reduced breathing exercise, but that is nothing to worry about. This exercise is still effective and will help you with falling asleep fast naturally. The following signs will be easily notable by all those who perform it correctly:
1. Your feet and arms will get warmer very quickly (in just about a minute or so) once you start the reduced breathing
2. Your nose will get colder in just about a minute, and your nasal passages will become moist as well.
How to fall asleep instantly every night
If you truly want to learn how to fall asleep very fast each night, then it is necessary for you to improve your body-O2 content by slowing down your breathing. Apart from that, there are countless other lifestyle changes that can help increase body-O2 content, and help enhance the quality of your sleep. A short summary of these factors can be found in the table given below.
The norm for breathing at rest is 6 L/min, but people typically end up breathing twice more air, during sleep too. What happens is that they have 2 times less for partial O2 pressure in the brain cells. As a result of heavy breathing, they have low O2 and low CO2 concentrations within their brains. However, carbon dioxide happens to be an amazing sedative and tranquilizer of the nerve cells.
A good sleep hygiene guide – Summary of how to sleep better at night
during the day
|Time spent outdoors||Up to 2-5 hours daily||Less than 1 hour|
|Physical exercise with strictly nasal breathing||Up to 1-3 hours daily||Less than 1 hour|
|What to do before sleep||Walk for 15-20 min outdoors or even light jogging: 15-20 min breathing exercises; have a meal earlier; cold shower; correct posture||Watching TV, playing games or working on a computer, overheating or having a late meal, overeating, slouching in an armchair, on a couch or sofa|
|When to go to sleep||When really sleepy||By time|
|Type of materials that are in touch with skin during sleep||Natural fabrics (such as cotton, wool, …)||Synthetic fabrics (acrylic, polyester, nylon, …)|
|Quality of air||Excellent||Poor|
|Thermoregulation||If your current body O2 is less than 20 sec, you can feel normal or slightly warm during sleep
If your body O2 is more than 20 sec, feel little on the cold side during your sleep
|Too warm blankets, or too warm room|
|Sleep positions||Sitting, prone, left side||On one’s back, right side|
|What to do to fall asleep||Buteyko reduced breathing exercise||Worry about life problems tomorrow and poor health now|
|What to do, if no sleep for more than 10 min||Get out of the bed, go for a walk outdoors or do a breathing session||Continue to suffer|
|What to do in the morning||Measure the CP and get out of the bed||Continue to lie horizontally|
|What to do during the day in case of mild sleep deprivation or over 40 s CP||Get a short nap (e.g., 5-20 min) sitting (e.g., in an armchair)||No nap or napping in a horizontal position|
|What to do during the day in case of severe sleep deprivation||Try to sleep sitting, if possible for as long as the body needs with all correct rules||Get upset by sleepless night and try to sleep without sleep hygiene care|