In 2 Minutes, I'll Show You How To Fall Asleep. Military Pilots' Methods

Have you ever wished for a magic button that will put you to sleep in 2 minutes? Yes, I am. And I believe I've discovered such a button.

It's a tried-and-true approach for falling asleep quickly, even under the most trying circumstances. This is a tactic used by the US military. The Relax and Win: Championship Performance approach was initially introduced in Lloyd Bud Winter's book Relax and Win: Championship Performance in 1981.

1- Prepare yourself by choosing a pose.

You should be in the most relaxed possible position. It's not difficult to accomplish this while lying in bed.

Sit back in your chair, arrange your legs parallel to each other, cross your arms over your chest, and sink your chin to your chest if you're sitting.

Remove the light source if at all possible. Set your devices to silent mode.

2- Make Your Face Relax

To relieve tension, close your eyes and relax all of the muscles in your face – the forehead, cheeks, tongue, and lower jaw. Relax your eyes as well. Following that, you'll find that your breathing gets naturally deeper and slower.

3- Bring your shoulders down.

Relax your neck and shoulders. To relax your shoulders, take a deep breath in and gently exhale.

Continue to relax by concentrating on each hand in turn, from top to bottom — all the way down to the wrist. With each breath, notice how your muscles relax and your arms get heavier.

4- Unwind Your Legs

Now concentrate on the leg, first with the right and then the left (if you are right-handed). Continue to breathe and relax your leg from top to bottom — from hip and knee to ankle and foot — from top to bottom. Then repeat with your left leg.

5- Clear Thoughts for 10 Seconds

You must rest your thoughts after you have relaxed your body. Because it is much simpler to calm the mind when the body is relaxed, do them in that order.

It is both simple and difficult to stop one's thoughts. There isn't a one-size-fits-all solution. You'll eventually find the one that's right for you. You might want to give the following a shot.

Imagine lying in a canoe on a sunny spring day, cruising along the smooth surface of a lake, writes the book's author, Lloyd Bud Winter. You raise your eyes to the blue sky, where clouds float lazily in the breeze.

Imagine you're laying on a vast black velvet hammock, and there's darkness everywhere you look. You must focus on this image in order to prevent other thoughts from invading your space. Keep this image in your mind for ten seconds.

Winter's option is to halt the flow of thoughts with the command "don't think... don't think... don't think."

You can devise your own strategy for achieving mental silence. Try them all out and pick the one that works best for you.

These are just five simple steps that will put you to sleep 96% of the time.

If you're having trouble relaxing, try tightening your muscles first. Tighten all of your facial muscles as much as you can, including your tongue, and then relax. It will assist you in relaxing your face more quickly. You may do the same for your entire body's muscles.

If one of the steps doesn't work right away, don't become disheartened. The training process can take anywhere from a few days to a few weeks.

Bonus Tip

If it doesn't work, count backwards from 100 to one. Make yourself comfy, relax, and level out your breathing while doing so. After that, close your eyes and begin counting. Slowly count the numerals with 2-second intervals between them. These aren't sheep; they're just numbers. However, keep in mind that the countdown must begin at 100 and work backwards.

Also, give this a shot. Personally, I found it to be really effective. This simple technique relaxes and slows our breathing while also diverting the brain's attention from actively surfing the waves of thoughts.

In 15 minutes, you can fall asleep in 2 minutes and get enough sleep.

You can use the strategies above to not only solve the problem of falling asleep quickly at night, but also to sleep soundly during your lunch break. You don't need to carry a pillow to work and snuggle up in a corner to accomplish this. Sitting allows you to sleep. After all, military pilots who practise sitting up to sleep to the sound of gunfire use the fast-falling asleep approach.

Over the next few hours, a 15–20 minute nap will help you feel rejuvenated and revitalised. Of course, you should not overlook the importance of enough rest. A 15-minute snooze in the afternoon will not benefit you if you have been awake all night.

If you like coffee, consume a cup before taking a 15-minute snooze. Caffeine is absorbed during this time. You'll feel even better when you wake up.

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