Sleep is essential for the human body.
A baby requires about 16 hours of sleep – that’s why they are always sleeping. A teenager requires about 9 hours of sleep. While for an adult, 7-8 hours of sleep is a must.
But sadly, things are not looking so bright for most people when it comes to sleep. In the US alone, it has been estimated that about 70 million people have a sleep disorder. 20% of people all over the world suffer from sleep deprivation. One of the most common ones among this is insomnia.
Lack of sleep can cause a number of problems:
- Weight gain
- Hormonal Imbalances
- Memory problems
- Slow reaction times
The US Army knows how important sleep is. The US Navy Pre-Flight school wanted their pilots to be able to fall asleep in any place and any time – a way to improve the active performances of the soldiers.
They came up with a method of falling asleep quickly which turned out to be successful in 96% of the cases, after they had practiced the technique for 6 weeks.
In this method, you just have to do a few things for about 1.5 minutes. By the end of it, within 120 seconds, you should be fast asleep.
Here are the ways you can fall asleep within 2 minutes:
Lie with your back. Now, start by relaxing all your facial muscles. Start with the tongue. If your brows are crinkled, relax them. Release any tension from the middle of your eyebrow. Even if you try, you can make your eyes go limp too.
Start by dropping your shoulders at the lowest point. Relax your upper and subsequently your lower arm. You will start feeling the stress leave your neck. However, if you feel like the stress in your arms are not going away, trying tensing and then releasing them – the stress remnants will flow away.
Breathe in and breathe out. Let the air enter your body and fill up your lungs.
Relax the lower part of your body. Start with your thighs. Feel as the relaxations flow down your calves to your toes. Your feet and ankles should not lose focus either.
The muscles present in your body are now relaxed. But your mind is still filled with different thoughts. Now, it’s time to concentrate on your mind. Lloyd Bud Winter suggests that you don’t always have to clear it out of thoughts. Rather, you can think of images that will make you relax further. According to him, there are two images that work best:
Image 1: You are lying in a canoe on a calm blue lake. Your eyes are aimed above and you can see the blue sky above you.
Image 2: You are lying on a black velvet hammock in a pitch-black room.
If neither of these images work, just say ‘Don’t think’ to yourself over and over for about ten seconds.
Within moments, you should fall into a deep sleep and when you wake up, you will be full of energy.
The best thing about this technique is that you don’t always need a bed. You can do it on a chair too. The army personnel were trained on a chair and they kept their relaxed hands on their laps.
If it doesn’t work out the first few times, don’t be mad. It took 6 weeks for the army personnel to master it too.
If nothing works, the US Army has other tips as well.
- Reduce caffeine intake.
- Try to avoid using the computer, TV or other distractions in the last hour before you need to sleep.
- Whenever you feel tired, go to your bed.
- If you are still full of energy, then don’t go to bed. It might hamper your sleep.
- Be prepared an hour before heading to bed. Don’t do any stressful activity just before bed.
So, are you feeling sleepy yet? Try this technique to fall asleep in just 2 minutes.