Discover how to Fall ASLEEP in 5 minutes with this technique of the United States military.
Sleeping is not only delicious; it is essential. Dozens of studies have confirmed that adults should sleep between 7 and 9 hours a night, and that lack of sleep can have more serious consequences than just yawning throughout the day: it can also make you more prone to heart disease, slow down your metabolism and cause emotional changes similar to depression and anxiety.
But if you lack time, it is not always easy to sleep so many hours. Luckily, this 2-minute routine used by the US military will teach you how to fall asleep in 5 minutes.
This trick first appeared in 1981, when it was published in the book Relax and Win: Championship Performance. In a recent article, Sharon Ackman focuses on this technique of the United States Navy, renewing the world’s interest in this routine. As more and more people use devices that record their physical activity to monitor their sleep, there is now more interest in how much and how well we are sleeping at night.
For the Navy, it is vital that its soldiers be rested and energetic to be alert; After all, this could be a matter of life or death. To ensure that their military can sleep anywhere, no matter how loud or chaotic, they have developed a fireproof routine that will put anyone to sleep. This technique was created by the United States Navy Prevuelo School, and, after six weeks of practice, 96% of its pilots were able to sleep at any time, anywhere.
So how does it work?
The pilots were trained to sleep in chairs with straight backs – something that anyone who frequently travels by plane knows how uncomfortable it can be – but you can try it anywhere. Once you have settled, the first point you should focus on is your face. Close your eyes and focus on relaxing all the muscles of your face. Let yourself go and exhale while you relax your mouth, cheeks, tongue, and jaw. Do not forget your eyes, either. Not only must they be closed, but they must also be relaxed and in place.
The first phase is key since it sends signals to the whole body that you are about to rest. Then, lower your shoulders as much as you can and loosen your neck. This should feel like relaxation is slowly going down your body. Then, you can move your arms, starting with your dominant side. Focus on your biceps, relax them, and let them fall. If it costs you work, tense your arm and then loosen it.
Once your biceps are relaxed, continue to the forearm and let your hands fall like deadlifts. Once you’re done with your dominant arm, repeat the process with the other side. Once the upper part of your body is loose and relaxed, you will be halfway to the world of dreams.
The following are your legs. Start by relaxing your thighs and slowly move down. In each part, your muscles should loosen and feel like they are sinking. Once you have done this process with one leg, continue to the other side. Once your whole body is relaxed, the only thing left to do is clear your mind for 10 seconds. Let go of all external thoughts and concerns you may have. If you have problems to achieve it, try to think of yourself, sitting on a soft sofa or lying in a dark room. Ackman also recommends repeating the phrase “don’t think” over and over again in your head for 10 seconds to concentrate.
And that’s it. The trick on how to fall asleep when you can’t. In just 120 seconds, you can master how to sleep instantly anywhere, whether it’s a busy airport or in the comfort of your bed.