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Struggling to fall asleep can be frustrating, but simple techniques may help one drift off in just a few minutes.

Trouble Falling Asleep

Many people find themselves lying awake at night, unable to fall asleep despite feeling tired. This common issue can be attributed to various factors including stress, poor sleep hygiene, and an unideal bedroom environment. Sleep deprivation affects nearly one-third of people in the United States, leading to issues like fatigue, irritability, and decreased concentration. Additionally, it can increase the risk of serious health problems such as heart disease, diabetes, and obesity. Overcoming this challenge involves addressing the root causes and employing effective techniques.

3-Minute Hacks to Help You Fall Asleep

The Military Method

Developed by Lloyd Bud Winter during World War II, this method involves a series of relaxation steps. 

Begin by relaxing the entire face, including the muscles inside the mouth. Drop the shoulders and let the hands fall to the sides. Exhale to relax the chest and then the legs, thighs, and calves. Clear the mind by imagining a relaxing scene for ten seconds. If this does not work, repeat "do not think" for ten seconds. With practice, this method can help one fall asleep quickly.

4-7-8 Breathing Method

Dr. Andrew Weil introduced this technique, which involves controlled breathing to promote relaxation. Place the tip of the tongue against the roof of the mouth. Exhale completely through the mouth, making a whooshing sound, then close the mouth and inhale quietly through the nose for a count of four. Hold the breath for a count of seven before exhaling completely through the mouth for a count of eight. Repeat this cycle four times. This method can calm the nervous system and prepare one for sleep.

Progressive Muscle Relaxation (PMR)

PMR helps reduce muscle tension and promote relaxation. Start by raising the eyebrows for five seconds to tighten the forehead muscles, then relax. Wait ten seconds before smiling widely to create tension in the cheeks, then relax. Continue this process with different muscle groups down the body. This technique can help one fall asleep by releasing physical tension and calming the mind.