How to sleep in two minutes.
Military technique that helps soldiers
If you are one of those people who falls asleep hard, then it is worth trying this military technique that promises to help you fall asleep in two minutes.
The technique was posted on TikTok by a fitness enthusiast, Justin Augustin.
"The technique was created in the military to help soldiers fall asleep anytime, anywhere, even on the battlefield when the environment is uncomfortable and noisy - sleep for a soldier is crucial. According to my research, the technique was created more for fighter pilots who have to be careful all the time ", said Justin Augustin.
For starters, take a deep breath and relax every part of your body - from head to toe.
"Relax your forehead muscles. Eyes, cheeks, jaw and focus on breathing. Then he goes down to his neck and shoulders. Make sure your shoulders aren't tense. Leave them as low as you can and keep your hands close to your body, including your palms and fingers, ”he explained.
All the while, imagine that you have a feeling of warmth from your head to your toes, then from your chest to your toes.
"Now take a deep breath and exhale slowly, relaxing your chest, stomach, thighs, knees, calves and toes," added the fitness instructor.
All this time it is important to clear your mind of any thoughts or stress. There are two scenarios for doing this:
- imagine that you are in a canoe, on a calm lake, with a clear sky
- You imagine you're in a black velvet hammock, in a black room.
And if you start thinking about something else, repeat in your mind for 10 seconds, "Don't think."above
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Sleep is a naturally occurring mental and physical condition characterized by altered consciousness, relatively inhibited sensory activity, reduced muscle activity and inhibition of nearly all voluntary muscles during rapid eye movement (REM) sleep, and diminished interactions with the environment. It differs from alertness in that it has a reduced ability to respond to stimuli, but it is more reactive than a coma or other forms of consciousness, with sleep revealing diverse, active brain patterns.
The body alternates between two unique types of sleep: REM sleep and non-REM sleep, during which sleep happens in repetitive periods. Although REM stands for "rapid eye movement," this sleep cycle has numerous other characteristics, including virtual bodily paralysis. The dream is a well-known characteristic of sleep, an experience frequently told in narrative form and which, while in progress, resembles waking life but can usually be separated later as fantasy. Most of the body's systems are in an anabolic condition during sleep, assisting in the restoration of the immune, neurological, skeletal, and muscular systems; these are critical activities that help to maintain mood, memory, and cognitive function, as well as the endocrine and immune systems.Every night, the internal circadian clock promotes sleep. Sleep's various functions and mechanisms are the topic of extensive ongoing research. Sleep is a behavior that has remained remarkably consistent throughout animal evolution.
Dysomnias, such as insomnia, hypersomnia, narcolepsy, and sleep apnea; parasomnias, such as sleepwalking and rapid eye movement sleep behavior disorder; bruxism; and circadian rhythm sleep disorders can all affect humans. Artificial light has had a significant impact on human sleep habits. Modern technologies such as cellphones and televisions, which have been demonstrated to influence sleep health, are one prevalent source of artificial light. Blue light, a type of artificial light, has been shown to disturb the release of the hormone melatonin, which aids in sleeping.
Hours of sleep required for each age group
Recommended number of hours of sleep, depending on age:
- Newborns (0–3 months) 14 to 17 hours
- Infants (4–11 months) 12 to 15 hours
- Toddlers (1–2 years) 11 to 14 hours
- Preschoolers (3–4 years) 10 to 13 hours
- School-age children (5–12 years) 9 to 11 hours
- Teenagers (13–17 years) 8 to 10 hours
- Adults (18–64 years) 7 to 9 hours
- Older Adults (65 years and over) 7 to 8 hours
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