How to fall asleep fast within 5 minutes 2023 | Medical News Today

Progressive Muscle Relaxation: Tense and release each muscle group for deep relaxation, starting from your toes and working up to your head.

4-7-8 Breathing Technique: Inhale for 4 seconds, hold for 7, and exhale for 8, promoting calmness and reducing anxiety.

Visualization: Picture a tranquil scene, like a beach or forest, to divert your mind from racing thoughts.

The Military Method: Focus on relaxing all facial muscles, then drop your shoulders and release tension from your arms and legs.

Sleep-Promoting Supplements: Consider melatonin or magnesium supplements under the guidance of a healthcare professional.

White Noise: Use white noise machines or apps to drown out disruptive sounds, creating a peaceful environment.

Bedtime Routine: Establish a consistent pre-sleep routine to signal your body that it's time to wind down and rest.