A Top Coach Reveals His Method for Falling Asleep ‘in 60 Seconds or Less’

how to fall asleep in 60 seconds or less
A Top Coach Explains How to Fall Asleep in 60 SecsYellow Dog Productions - Getty Images

Anyone who struggles to fall asleep, or to stay asleep throughout the night, will have likely tried all manner of techniques to resolve the problem. If that’s you, then strength coach and physical therapist Jeff Cavaliere has a couple more you can add to your arsenal.

In his latest youtube video, the former insomniac revealed his most effective methods for falling asleep in 60 seconds or less. Here’s what he had to say.

According to the founder of YouTube channel Cavaliere, ‘If you aren’t sleeping, you’re not recovering’, and, in turn, you’re not building as much muscle as you potentially could be.

The solution: ‘It all comes down to relaxing the body,’ says Cavaliere. ‘The early advice that I was given to get myself to sleep was to do one thing: progressively loosen up the muscles in my body that were more tense than I was aware of.’

When you lay down in bed tonight, Cavaliere says to ‘raise your eyebrows as high as you possibly can and hold them for 5 seconds, then exhale and allow them to relax’. The after effects of a complete contraction like this 'allows anyone to comprehend what relaxation actually feels like’.

By repeating this with your eyes, mouth, traps and so forth until you reach your toes, Cavaliere says it will not only help to relax your body, but also help to relax your mind. ‘One of the chief complaints about insomnia is racing thoughts,’ he says. ‘Focussing on the breathing, the relaxation of the muscles and keeping the mind off other topics will help to keep the mind at ease, leading to you falling asleep faster.’

The second tip Cavaliere shares is one you’ve probably already heard of, but a useful tip nonetheless. ‘A lot of us will use our phone before we go to bed,’ he says. ‘You may have understood of late that it’s not a good thing, because exposure to blue light has a very triggering effect in terms of our alertness levels as it interrupts the normal secretion of melatonin in our bodies.’

For those who have to be on their phone late at night for work, or other reasons, Cavaliere suggests enabling a red light filter in your phone’s settings. ‘Red light has been shown to be easier on the eyes and the changing away from blue light means that you are not going to expose your brain to melatonin reduction,’ he says. ‘This means that you will be able to fall asleep faster as well as stay asleep.'

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