10 Simple tricks that could make you fall asleep in 30 seconds...
Gabe Pluguez@Gabepluguez
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Jun 22, 2025
~2 min read
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10 Simple tricks that could make you fall asleep in 30 seconds (insomnia cures):
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1. The 4-7-8 Breathing Technique
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
This calms your nervous system and slows your heart rate.
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
This calms your nervous system and slows your heart rate.
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2. Military Sleep Method
Relax your face completely - jaw, tongue, eyes.
Drop your shoulders and arms.
Exhale and relax your chest.
Visualize a calm scene or repeat "don't think" for 10 seconds.
Military pilots use this to fall asleep in 2 minutes.
Relax your face completely - jaw, tongue, eyes.
Drop your shoulders and arms.
Exhale and relax your chest.
Visualize a calm scene or repeat "don't think" for 10 seconds.
Military pilots use this to fall asleep in 2 minutes.
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3. Cold Face Splash Trick
Splash cold water on your face or hold a cold pack to your forehead for 15 seconds.
This triggers the "mammalian dive reflex" - slowing your heart rate and preparing your body for rest.
Simple but effective.
Splash cold water on your face or hold a cold pack to your forehead for 15 seconds.
This triggers the "mammalian dive reflex" - slowing your heart rate and preparing your body for rest.
Simple but effective.
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4. Turn Off Overhead Lights
One hour before bed, switch to warm, dim lights instead.
Use lamps, salt lamps, or candles.
This signals your brain that it's nighttime and supports melatonin production.
Overhead lights keep you wired.
One hour before bed, switch to warm, dim lights instead.
Use lamps, salt lamps, or candles.
This signals your brain that it's nighttime and supports melatonin production.
Overhead lights keep you wired.
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5. Eliminate Blue Light
Avoid screens 60-90 minutes before bed.
Or use blue light blocking glasses.
Blue light suppresses melatonin and delays sleep onset.
Your phone is literally keeping you awake.
Avoid screens 60-90 minutes before bed.
Or use blue light blocking glasses.
Blue light suppresses melatonin and delays sleep onset.
Your phone is literally keeping you awake.
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6. Lower Your Body Temperature
Take a hot shower or bath 60-90 minutes before bed.
Then cool down in a cold room (ideally 65°F).
This drop in body temperature makes you drowsy.
Your body needs to cool down to sleep.
Take a hot shower or bath 60-90 minutes before bed.
Then cool down in a cold room (ideally 65°F).
This drop in body temperature makes you drowsy.
Your body needs to cool down to sleep.
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7. Only Use Your Bed for Sleep
No scrolling, no emails, no Netflix in bed.
This trains your brain to associate your bed with sleep - not stimulation.
Your bed should be boring.
No scrolling, no emails, no Netflix in bed.
This trains your brain to associate your bed with sleep - not stimulation.
Your bed should be boring.
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8. Progressive Muscle Relaxation
Tense each muscle group for 5 seconds, then release.
Start from your feet and work up to your face.
This releases physical tension and focuses your mind on relaxation.
Physical relaxation leads to mental relaxation.
Tense each muscle group for 5 seconds, then release.
Start from your feet and work up to your face.
This releases physical tension and focuses your mind on relaxation.
Physical relaxation leads to mental relaxation.
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9. Brain dump journaling:
99% of the time I struggled with insomnia, it's because my mind was racing.
Getting your thoughts out of your head and onto paper can stop the racing thoughts.
99% of the time I struggled with insomnia, it's because my mind was racing.
Getting your thoughts out of your head and onto paper can stop the racing thoughts.
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10. Magnesium or Herbal Sleep Aids
Try 200-400mg magnesium glycinate 1 hour before bed.
Or use sleep teas with valerian root, chamomile, or lemon balm.
These naturally calm your nervous system without the downsides of melatonin dependency.
Try 200-400mg magnesium glycinate 1 hour before bed.
Or use sleep teas with valerian root, chamomile, or lemon balm.
These naturally calm your nervous system without the downsides of melatonin dependency.
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The truth about sleep:
Most people overthink it.
These hacks might help - but here's was definitely will:
Most people overthink it.
These hacks might help - but here's was definitely will:
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1. Healthy eating
2. Consistent exercise
3. Managing emotional stress
With out these - the hacks will only work temporarily at best.
2. Consistent exercise
3. Managing emotional stress
With out these - the hacks will only work temporarily at best.
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Have you tired any of these?
Let me know below.
& Follow me @gabepluguez for more tips like this.
Let me know below.
& Follow me @gabepluguez for more tips like this.
