Oh it's a chilly one today welcome to this week's video we're gonna talk about
Sleep! I'm gonna teach you how to fall asleep fast and most importantly i'm gonna teach you the best
technique to help you fall asleep faster okay now that's much better remember please this is
a two-part series it's gonna be two episodes so in this episode we're just gonna learn how to sleep
faster than the best techniques to help you fall asleep faster and the next episode so episode two
we're gonna learn about sleep hygiene and sleep cycles and other tips that you can do to help you
sleep faster so you need to watch birth episodes to become a pro at it and get some high quality
sleep and start feeling super refreshed so welcome to my channel if you haven't been here before we
talk about everything healthcare to keep you healthy and happy and as always in every single
video i say this please remember the whole video is going to be chaptered in the description below
so if at any point you want to find any specific information feel free to click on that description
below click on the information you want and go to it however i would always recommend that you
watch the entire video also if you do find this information helpful in the video don't forget to
click that like button it's going to help the video grow it's going to help the video get to
more people and it's going to help me out too sending you all those awesome vibes so let's
keep this bit nice and short so first of all why is sleep so important well sleep has been linked
to loads of things that help us stay healthy first of all when we sleep it kind of refreshes
and cleans our brain it helps reduce brain fog it helps keep our memory concentration levels
high it helps regulate hormone levels also getting adequate sleep also helps reduce cancers certain
cancers as well have been linked to low sleep hours and low bad sleep patterns really so sleep
is super important at keeping us all healthy so now that we've summarized the importance of sleep
let's work through the different techniques that are going to help you fall asleep faster i'm going
to work through each technique one by one see which one works best for you or try them all and
see which one works best for you as always don't forget to leave a comment below as well letting
us know which one worked for you which one didn't work for you and also any of your own suggestions
as well so let's begin with the first technique this one is called the military technique and it's
all about relaxing your muscles breathing properly and also visualization so let's work through it so
here's how it works to do the military technique you're gonna lie in bed in a nice dark room first
of all once you're in bed lying down you're gonna start relaxing all your different muscle groups
and the best way to do it is work from top down first of all start with your eyes start to relax
them then move your mouth relax your jaw relax your tongue relax your neck working down relax
your shoulders relax your arms then slowly relax your legs and just slowly work your way down
whilst you're doing this relaxation and thinking of each different body part that you're relaxing
you need to start breathing calmly as well so remember we said it's all about muscle relaxation
and breathing technique as well so we're just going to do calm breathing as we're thinking of
each body part and relaxing them now the next bit of the military method is all about visualization
this is probably one of the most important parts of this technique so what you need to do is push
out all those negative thoughts and the thoughts that are on your mind all the stresses that you've
got going on all those thoughts that are in your mind when you're trying to sleep push them all
out and try to visualize something else one of the best ones is the canoe visualization which
you're lying in a canoe in a dark place and you can see the stars and everything's super calm
and the canoe's just moving slowly whilst you're lying in there and looking at the stars maybe
and it's a really really dark sky now if you are struggling to visualize and you're struggling
to get these thoughts out of your head you can repeat don't think don't think don't think you
can repeat that for 10 seconds and keep repeating it if needed to help you stop thinking of other
activities or stresses that have happened in your life so that is another sort of method within the
military method visualization section now moving on to the next technique to help you fall asleep
faster the next technique is called 478 technique and it's actually based from yoga so this is a
counting method that we're going to work through in a second and the whole purpose of it is to
relieve you from your anxiety and stresses that are going on so if you feel like you are that kind
of person who has a lot of stress and anxiety inside the 478 technique might just be for you
okay so here's how this technique works you're gonna lie in bed again in a dark room remember
it's all about relaxation okay so you need to make sure that you're relaxed again try and relax your
entire body you could use the military technique as well here to help relax each part of the body
but one of the most important things about the 478 technique is that you're relaxing your mouth
relaxing your jaw relaxing your tongue just let it settle in a relaxed position the next thing
you need to do is breathe out fully from your mouth so breathe out fully from your mouth until
your lungs are almost empty and then breathe in from your nose for four seconds so into your nose
and then hold for seven seconds so hold that breath for seven seconds and then breathe out for
eight seconds okay and you can repeat this four or five times however many times you need to help
you get into a relaxed state of mind now moving on to technique number three to help you fall asleep
faster now this is a bit of a controversial technique where it does actually help a lot of
people out there now remember falling asleep is an involuntary process okay so in this technique it's
all about trying to stay awake for longer okay so it kind of takes your mind off the process of
trying to make yourself fall asleep because remember it's an involuntary process so if
you're trying to make yourself not fall asleep it means that you're thinking about different things
which again is going to help you then fall asleep because it's that involuntary process that then
takes action and then makes you fall asleep so try the technique let us know how you get on
leave a comment below with this one and now let's move on to the next technique
okay so let's move on to technique number four to help you fall asleep faster this one is called
autogenic training and autogenic training is actually based on hypnosis and the whole purpose
of autogenic training is to try and relax and calm your nervous system to help you fall asleep
so here's how it's done okay so autogenic training starts like this as always lying to bed dark room
make sure the temperature's right relax all your muscles you could use the military method as well
to think of each muscle part of relaxing next thing you need to do is focus on your breathing
and then repeat to yourself or say to yourself i am completely calm okay until you feel like you
are completely calm so that's the first thing you need to do the next thing you need to do is
then we're going to focus on different body parts so the next thing we're going to focus on is our
arms you're going to say to yourself whilst you're breathing as well don't forget about the breathing
you're going to say my arms are heavy and then you're going to breathe as well and then you're
going gonna say i'm completely calm six times okay now the next thing you're gonna do is you're then
gonna move to your legs so again don't forget that breathing but you're gonna say my legs are heavy
and then you're gonna say i'm completely calm six times again so i think you're starting to get the
picture here you can work through each body part you can talk about your abdomen you can talk about
your wrists you can talk about your hands you talk about your feet whichever part you want
it's heavy followed by i'm completely calm so that's what we're doing for each stage
now as i said the whole purpose of this technique is to relax and calm our nervous system and after
a while you're going to feel nice warm and relaxed inside so you don't need to continue saying
my legs are heavy my arms are heavy once you're in this state of mind it's going to be very easy
to fall asleep so give it a go let us know how you get on moving on to technique number five to
help you fall asleep faster the next technique is all about meditation meditation has been done for
thousands of years to help people relax and reduce their stress and anxiety that's going on remember
this seems to be a common theme with falling asleep it doesn't seem to be it a lot of what
the reasons that we can't fall asleep is usually because of stress anxiety and all these things
that going on in our head a thousand miles an hour which don't you know allow us to fall asleep so
meditation can be really helpful at focusing your mind so that you're not focusing on all the things
that are going on in your life look i know you've got thousands of things going on we we all do
a meditation can be really helpful if you feel like you are struggling with all those
sort of things so i'm not gonna explain how to do meditation i'm gonna leave more information about
it in the description below and as well on youtube there are thousands of videos really good ones
on how to meditate and teaching you different techniques so feel free to watch them as well
for some more ideas okay so i've tried to keep this first episode short and sweet so
you can look at the different techniques that are gonna help you fall asleep faster okay so we've
gone through each technique give them a go see which one works for you they do require practice
remember that it's not going to be a case that you do one and it's going to work straight away
they all do require some practice for a couple of days maybe a couple of weeks until you get
it you know mastered so it's going to work better for you now this was episode one in episode two
we're now gonna look well not now we are going to look at the different tips and tricks that you can
do to help you fall asleep as well it's going to work hand in hand with these techniques that
we've just gone through to help you fall asleep faster so those tips are going to be vital for
these to work properly as well so please make sure that you watch that video when it comes out it's
also going to talk about different sleep hygiene which is also really important no one talks about
and sleep hygiene by the way isn't about being clean and tidy or of course that's important
but sleep hygiene is a completely different thing and we're also going to talk about sleep cycles in
episode 2 as well so they're all going to link with the techniques that we spoke about today
to help you get a better night's sleep because it's not just about falling asleep it's also
about the quality of sleep that a lot of people don't talk about you know they're thinking yeah
i'm getting eight hours of sleep a night but is the quality of sleep good as well because that can
make a massive difference and a massive impact in how refreshed you actually feel so i really hope
that you find this information helpful you've got the techniques now on how to fall asleep faster
so please do let us know which one works for you and if you've got any of your own tips as well
please leave a comment below too because i'd love to read it and i'm sure everyone watching this
video would love to as well as i always say at the end of every single video always remember that
you're awesome and i will see you next week. Hey guys thanks for watching this week's video make
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