How To Fall Asleep In 10, 60, 120 Seconds? You Can Do That Too

2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43

How to fall asleep quickly: military technique "120 seconds"

Imagine that you no longer need to spend a lot of time to fall asleep. Regardless of the events of the day and the accumulated stress, you can relax your brain and body muscles and fall asleep within 2 minutes. And with daily practice, you will be able to fall asleep even in a record 10 seconds. In addition, energy will be added, the brain will work more productively and overall well-being will improve.

The Navy, the flight school of the United States of America, has developed a special rapid fall asleep program for pilots. After 6 weeks, 96% of the entire test group learned to fall asleep at any time of the day, even after active sports or a portion of strong coffee.

If all of them can learn, then you can, with practice.

Content:

• The fastest way to sleep
• Breathing and Relaxing
• Give yourself a command - "do not sleep"
• Tips for Better Sleep

The fastest way to sleep

To quickly fall asleep in 10 seconds, you do not need to learn magic spells, you just need to master one interesting technique that will take you to the sweet kingdom of dreams in a quick 10 seconds.

Note: This method of falling asleep takes about 120 seconds, but it is said that it is the last 10 seconds that you will feel yourself starting to fall asleep.

This one, which has become very popular among people of different professions and ages, was developed for American pilots. After completing the necessary practice, they learned how to control the time allotted for falling asleep. Falling asleep in a couple of minutes, even after energy drinks or shooting practice in the backyard, became a reality for them.

This technique works great, even for people who are forced to fall asleep in a sitting position.

Military technique

1. Try to relax all the muscles in your face, including your eyes and jaw, and breathe slowly and deeply.
2. If you are acting with your right hand, then move it to your right side, and do the same with the other half of your body.
3. Relax your pectoral muscles by taking long, deep breaths in and out.
4. Relax your thighs, calves, and feet alternately.

It is important to relax all parts of your body, without exception, gradually switching your attention from one muscle to another.

The last step of this method is also important - you need to clear your brain for 10 seconds. To do this, discard all thoughts related to the things that you have planned for tomorrow and those that you did not manage to complete today. Do not think about going to the store or going out for the mail. Indeed, these activities are associated with movement, which means that by focusing attention on them, you force the muscles of the body to be in active movement.

Focus on a statistical picture, for example, imagine a room where you are with the lights off. This will help your brain relax faster, and you will fall asleep accordingly.

If it doesn't work right away, try to say to yourself in your mind the phrase "don't think, don't think, there's nothing not to think about," this should help.

If that doesn't work for you, then that means you need to work on the basics: breathing and muscle relaxation, which has scientific evidence that it works.

Read on to learn about the techniques behind this military method and how to effectively apply it.

[Video] How to fall asleep in 2 minutes according to the Navy method:

Breathing and Relaxing

These methods are based on exercises that allow you to quickly relax your muscles and establish proper breathing.

Respiratory technique 4-7-8

This breathing method was developed by Dr. Andrew Weil. Its essence lies in the ability to independently regulate your breathing and relaxation.

A cycle of 4-7-8 breaths:

1. Place your tongue behind your front teeth.
2. Then, letting the lips lift slightly, exhale with a slight whistle through the mouth.
3. Next inhale through your nose (count to 4 to yourself).
4. Then hold your breath for a couple of seconds, or rather 7.
5. Then breathe out through your mouth again, whistling (this step should take 8 seconds).

Complete four complete cycles of these exercises and feel your body falling asleep. There is no need to worry if you get a little lost in the process of mastering the method, it will not bring any trouble.

Progressive muscle relaxation

This method is based on deep muscle relaxation leading to rapid and comfortable sleep.

How to apply it:

1. Tighten the muscles in the brow area for 5 seconds, then relax completely, wait 10 seconds.
2. Then smile broadly, relax again, and pause for 10 seconds.
3. Squint your eyes for 5 seconds, relax your eye muscles, take a break for 10 seconds.
4. Raise your neck slightly so that your eyes are directed to the ceiling, look there for 5 seconds, then lower your head to the starting position. Take a break for 10 seconds.
5. Continue down the rest of your body, from your triceps to your chest, from your hips to your legs.

These exercises will help you overcome relaxation and fall asleep.

Give yourself a command - "do not sleep"

This is the reverse way to beat insomnia. Its essence is that a person does not force himself to fall asleep at any cost, but on the contrary calls his body to wakefulness. This will help reduce the psychological stress from the inability to control their falling asleep and as a result, the person will be able to fall asleep.

Cooling the body. If you are hot, the body is uncomfortable and you will not be able to sleep. Cooling the body using available methods will help here - open a window, drink a glass of cool water or change into thinner clothes.

Remember and imagine a calm, pleasant environment. Memories of the quiet rustle of the sea wave and other relaxing and pleasant memories for the soul will help to relax and quickly fall asleep.

Tips for Better Sleep

If the quality of sleep or night rest suffers and is practically absent at all, then over time this will lead to serious health problems, namely, disruption of the cardiovascular system, irregularities in the heart rate, general lethargy and weakness. Therefore, each person should have a sound sleep, lasting 7 - 8 hours.

How to help yourself sleep:

• Ventilate the room where you are going to sleep for 10-15 minutes
• Do not use a phone, tablet, or other blue light source. They have a stimulating effect on the brain and interfere with sleep. Moreover, the unpleasant news seen on the Internet will upset you and interfere with a restful sleep. At a minimum, use a program that eliminates blue light on the phone screen, replacing it with yellow.
• Reading before bed can help you relax and fall asleep faster.
• If you wake up in the middle of the night, do not painfully try to fall asleep again. Get up, go to the kitchen for tea, do some simple business, soon you will be drawn back to your bed, and you can again easily plunge into the world of dreams.

[Video] Dr. Berg will tell you about 5 life hacks for a GOOD SLEEP:

Article author: Mochalov Pavel Alexandrovich | d. m. n. therapist

Education: Moscow Medical Institute. IM Sechenov, specialty - "General Medicine" in 1991, in 1993 "Occupational Diseases", in 1996 "Therapy".