Asleep in 60 seconds

Admittedly, "asleep in 60 seconds" is a bit of a hyperbolic title. The title really should be "how to fall alseep in 2-5 minutes", but this is much less catchy and unfortunately, there is not a Nicholas Cage movie titled "Gone in 2-5 minutes".

In any case, there is an extremely effective way to fall asleep quickly and has been the closest thing to an "off button" that I have found. The approach consists of two things: boxed breathing and progressive relaxation.

Boxed breathing is a simple technique where you breathe in for a set number of seconds, hold at the top, breathe out, and hold again at the bottom, all for an equal amount of time. The rhythm forms a steady loop, like tracing a box. You can pick any count, but 4 to 10 seconds is ideal.

Progressive relaxation is a technique where you move through different muscle groups, tensing and then releasing each one. For example, you might tighten your arms for a few seconds, then fully relax them, before moving on to your abdomen, then your legs, and so on.

Paired together, this is a one way ticket to tomorrow morning.

Here’s what it looks like in practice (using 5-second intervals):

• Breathe in for 5 seconds, hold for 5 seconds while gently contracting your face and head muscles. Then relax, exhale for 5 seconds, and hold at the bottom for 5 seconds.
• Next cycle, do the same with your shoulders and neck.
• Continue this pattern, moving down your body in groups until you reach your feet.
• Once you’re done, let your breathing return to autopilot, whatever rhythm your body naturally settles into.
• In your head, repeat “don’t think” in a slow, relaxed cadence.

At some point, you’ll stop noticing and then morning arrives.