Fall Asleep in 10 Minutes Tonight

Military-tested techniques →

Step 1: The Temperature Drop

Set your room to 65-68°F (18-20°C).

Your body needs to cool 2-3°F to trigger sleep. A cold room does the work for you.

Step 2: Total Darkness

Block every light source. Even dim light suppresses melatonin by 50%.

Blackout curtains + tape over LEDs.

Step 3: The 4-7-8 Breath

Inhale 4 sec → Hold 7 sec → Exhale 8 sec

This activates your parasympathetic nervous system. Do 4 cycles.

Step 4: Progressive Relaxation

Tense each muscle group for 5 sec, then release completely.

Start at your toes, work up to your face. Takes 3 minutes.

Step 5: The Screen Curfew

No screens 60 minutes before bed.

Blue light delays melatonin release by 90 minutes. Your phone is your enemy.

Step 6: The Cognitive Shuffle

Think of random, unrelated images. Apple → boat → mountain → cat.

This disrupts anxious thought loops and mimics pre-sleep brain patterns.

Bonus: Magnesium Glycinate

Take 400mg magnesium glycinate 30 min before bed.

It relaxes muscles, calms the nervous system, and improves sleep quality by 20%.

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