How To Sleep On Demand?

Sleeping is great, isn’t it? It’s incredibly good for our health, and it helps us to feel rested and able to cope with the demands of the day.

However, it’s not always that simple. If you have a job which requires you to work night shifts, for example, you might be wondering how to sleep on demand. Let’s find out!

How To Sleep On Demand

If only we could find a way to fall asleep that is more effective than counting sheep, and which helps drift into slumber quickly…

Well, luckily for those of us who far too often see the sun rise while those sheep are still jumping fences, there is!

It’s basically about relaxing both your mid and your body enough to fall asleep quickly and easily. With a little practise you’ll be a professional at it.

Here’s a good article, explaining some easy ways to get your sleep on track.

Is There A Way To Fall Asleep On Command?

It may not surprise you that the military has a great strategy to help people fall asleep very fast, whenever they want to.

It takes a little time and practice, but this method was first used during WW2 to help pilots fall asleep through stress – after about 6 weeks they could sleep after drinking coffee, and surrounded by gunfire!

1. In a safe, comfortable position, relax your entire face (don’t forget your jaws, tongue and cheeks too).
2. Drop your shoulders down, feeling the tension leave them, and let your hands relax by the side of your body.
3. Take a deep breath in, then exhale slowly, feeling your chest and stomach relax.
4. Tense the muscles in your thighs, then slowly let them relax. Do the same with your calves, ankles and feet.
5. Picture a calm, peaceful, relaxing scene in your mind. Do this for about 10 seconds. If you are still awake, say “don’t think” repeatedly, for about 10 seconds.
6. Repeat until you are asleep. After about 6 weeks of practise, you will be fast asleep within the first 10 seconds of picturing your relaxing scene.

This method involves a fair bit of dedication – you will have to practice the above steps every night consistently – but it should achieve the results you are looking for.

How Can I Force Myself To Sleep On Time?

I’ll just warn you – there is no super quick way to force yourself to sleep within seconds, if you haven’t spent a little time checking on your sleep schedule.

This schedule should suit you and your lifestyle, and also incorporate a number of things that will make your sleep more healthy.

• Create a calm evening routine. Whether this be an hour of mediation before bed, or a warm bath, or a few chapters of your book, it should be something that relaxes you.
• Reduce your exposure to blue lights from phones, tablets and even TV, in the hour before you go to bed. This helps the normal production of melatonin, the sleep hormone.
• Try to aim for bed at a similar time every day. This will help set your body up into the expectation that it is time for sleep after a certain time.
• Take regular exercise. This will not only tire out your physical body and make you more ready for sleep, it will also help to calm you mind and help deal with sleep problems caused by stress.
• Make your room conducive to sleep. Keep the lighting low, and all curtains firmly drawn. You can also use an eye mask if light from outside continues to peek in.
• Lower the temperature. Either by turning down the heating or opening a window, being slightly cooler can help the body to get into the mood for a good sleep.

These tricks and tips will help to create a good evening routine, which will in turn help you to be more ready for sleep – at whatever time you want!

What Is The 10-3-2-1-0 Sleep Method?

There are a good few tried and tested things you can do to help you fall asleep more quickly and easily, and it only needs a few small lifestyle changes.

• 10 is the number of hours you should stop drinking caffeine before you go to sleep. Caffeine blocks the receptors that make you sleepy, so be given time to leave your system.
• 3 is the number of hours you should limit food and alcohol. Avoiding alcohol will help you to fall into REM sleep, and not eating before bed will prevent concentration issues and digestive problems.
• 2 is the number of hours before bed you should avoid working. The screens you use, and the brain stimulation you experience will keep you up.
• 1 is the number of hours before sleeping that you should avoid screen time. The combination of the blue light the screen uses, and the information your brain is receiving can prevent peaceful sleep.
• 0 is the number of times you should ever use the snooze button. Being woken out of REM sleep can promote a fight or flight response, so you don’t want to be repeatedly doing it.

Try to practice this clean sleeping method for a few weeks and see what the results are – you should hopefully find that you are sleeping better and waking up fresh.

This video takes you through the above method, and why sleep is so important to us:

Why Can’t I Sleep Even Though I’m Tired?

Ahh, this is the age old problem! We know we need to sleep, we feel exhausted – yet we can’t actually drift off!

There are a lot of things that can cause this problem, and luckily you can hopefully make some changes to avoid this problem in future.

Caffeine consumption, blue light from devices, anxiety, depression, stress, eating habits, drinking habits – all these can be a big factor in preventing you from switching off enough to be able to fall asleep.

Try to make time for a really good sleep routine, where you prioritise your health and allow yourself some really good rest!

Relax and wind down, away from screens and devices, and avoid eating and drinking just before bed. Hopefully you’ll be drifting off to slumber much more easily!

Final Thoughts

If you are struggling with getting to sleep, or if you are looking for a way to fall asleep fast – wherever you are and whatever time of day it is – then we’ve got you covered!

Try some of these tricks to help you drift off into slumber quickly and effectively, and enjoy the health benefits and increased energy this will bring.