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Health & Fitness | June 13, 2023 8:23 am


HOW TO FALL ASLEEP IN UNDER TWO MINUTES


IT'S TECHNICALLY POSSIBLE FOR YOU — IF YOU MAKE SOME LIFESTYLE CHANGES.

Where did that "fall asleep in two minutes or less" goal originate, anyway?
Marilyn Nieves/Getty Images
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By Tanner Garrity @tannergarrity

According to my WHOOP data, it takes me 12 minutes on average to fall asleep.

When I first discovered that biomarker — which has an official name: sleep
latency — I wasn’t particularly pumped. Aren’t there people who can conk out in
two minutes or less? What was I doing wrong?

After all, the sooner you fall asleep, the sooner your very first non-rapid eye
movement (NREM) sleep cycle starts, which guarantees you’ll spend some time in
rapid eye movement sleep (REM). That’s the deepest and most restorative stage of
sleep, where all the good stuff happens — your brain files away important
memories, eases the soreness in your limbs and gives your immune system a
much-needed boost, among other magical benefits.

All that said, a typical sleep latency actually falls between 10 and 20 minutes.
If you’re clocking into that range, you don’t have anything to be worried about.
Still, it’s understandable that certain sleepers out there are keen to optimize
their sleep latency — and get as close that the golden, sub-two-minute figure as
possible.



We explain where that number might’ve come from in the first place, and best
practices for catching the early train to dreamland.

HOW TO AMBUSH YOUR MORNING LIKE AN AUSSIE

A special edition of the "miracle morning," from the country that does it best


U.S. NAVY FLIGHT SCHOOL

During WWII, the United States Navy Pre-Flight School started training
prospective pilots to fall asleep in two minutes or less — figuring a full
night’s sleep was pretty critical when you’re operating a P-47 Thunderbolt in
the morning. The method is pretty simple, and it’s possible you’ve been
instructed to try some variation on it in the past.

Here’s how to do it: Relax your entire face, let your shoulders sink into the
bed, rest your hands on either side of your body, release a steady stream of
exhales from your chest and then let go tension of whichever muscles in the body
still feel taut. Imagine a specific scene that brings you calm and if it keeps
slipping away, simply murmur the words “don’t think” over and over again.

This method worked remarkably well for the pilots of the time; within two months
they were using it to fall asleep in as little as 10 seconds. It didn’t matter
how many explosions they could hear mere miles away. Give it a try, and if
you’re looking for more nuance on the breathing section, WHOOP specifically
recommends the “4-7-8” breathing exercise for its elite athletes. Find some of
our other go-to breathing exercises here.




“10-3-2-1”

For some sleepers, these breathing exercises can feel pretty intimidating. What
if they don’t work? What if you lose focus and get frustrated? Could that leave
you more awake than if you’d just followed your normal routine?

It’s possible. Fortunately, a quicker sleep latency can be planned for before
you’re literally laying there in bed. Sleep experts advocate for a lengthy and
mindful wind-down routine, with decisions made in the name of better sleep as
early as 10 hours before bedtime. Give the “10-3-2-1 method a look:

 * 10 hours before bed: cut off caffeine
 * 3 hours before bed: cut off eating
 * 2 hours before bed: cut off work
 * 1 hour before bed: cut off screens

One thing we really like about this formula is how reasonable/attainable it is.
None of these suggestions require a heavy shift in lifestyle behavior. Most of
us probably manage at least two of the four on a daily basis. But getting into
the habit of observing all four of these principles will take a boatload of
stress off of your bedtime, by subtly attuning your sleep-wake cycle hormones.



It might seem silly to some, the idea of “preparing for bed” around
lunchtime. These approaches are things you’ve probably tried to include in your
life anyway, though. No one wants to eat dinner while answering emails at 8 p.m.
Observe these tenets, and you’ll be more prepared for sleep when the time
finally arrives. As for supplemental boosts, you need to be careful not to get
too reliant on any one product. But we feel comfortable recommending magnesium.
Read our review here.


HOW TO TRACK IT

And when it does, don’t sweat the whole two minutes-or-less thing. That’s nice —
and will happen from time to time — but you’re more likely to score a crazy
sleep latency when you’re in desperate need of it. It arrives whenever you’re in
sleep debt, after a long week of work, travel or partying.

A 15-second sleep latency is essentially a clutch failsafe, which catalyzes a
process known as “REM rebound” — all-hands-on-deck sleep, meant to get you back
on schedule. But that sort of seesaw isn’t sustainable; ideally, your sleep
latency stays relaxed and predictable. Sleep is one area where your performance
metrics should be as boring as possible.



In order to track those metrics, it helps to have WHOOP or an Oura Ring to
access exact figures. Apple Health is useful, too. It’s able to track the
average amount of time you spend in bed, and the average amount of time you
spend asleep, which should compliment your anecdotal observations on whether
these adjustments are paying off.


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