If you have trouble falling asleep anywhere in a few minutes, either your thoughts and feelings are not letting you rest or you are not familiar with the situation or environment.

I'll show you 3 techniques that will help you fall asleep anywhere within 10-15 minutes.

Falling asleep is the result of maximum relaxation, both physically and mentally.

The following 3 techniques aim to achieve maximum relaxation.

On the one hand by stopping unwanted thought loops, on the other hand by making you feel safe and secure.

Technique 1: Blind Spot Focusing 

Close both eyes and look for the blind spot in your visual perception. With your eyes closed, this is a small black dot or area in the centre of your field of vision. It is still a little darker than the rest.

Try to keep your focus on this spot constantly. When thoughts or feelings arise, imagine that they simply fly past the blind spot. Breathe calmly until you fall asleep.

I developed this technique for myself as a small child because I used to be very hyper.

Technique 2: Autogenic training

Choose a calming formula and repeat it over and over for yourself in your head.

The therapist Bettina Löhr used to give me the formula:

"I am very calm and relaxed."

Also "I am tired and my body is getting very heavy." Can be helpful.

Lie down in bed, close your eyes and say your formula again and again. Breathe calmly until you slowly fall asleep.

If you are in a situation where you do not feel safe and secure and want to fall asleep, the formula can also be:

"I feel safe and secure".

Technique 3: Emotional resourcing 

Use your imagination and focus on places and people that you associate with safety and peacefulness. In both cases, close your eyes and either imagine a place where you feel really safe, calm and secure. Or you imagine a person lying next to you who makes you feel maximally calm and secure. This could be, for example, your partner, a friend or a parent, but also fictional characters.

There are several emotional resources you can draw on. These are called the Calm Place or a Nuturing Figure.

The technique comes from Eye Movement Desensitization and Reprocessing (EMDR) therapy.

Emotional resourcing helps you fall asleep when you don't feel safe in a place.

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► About: UNDERSTANDABLE makes Mental Health, especially the Sensory-Processing Sensitivity Trait of Highly Sensitive People (HSP) understandable.

► Disclaimer: None of the contents are therapeutic recommendations. The contents are not to be understood as therapeutic-medical instructions and are neither intended as professional health advice nor as education.