Just the act of trying too hard can cause (or continue) a cycle of anxious, nerve-wracking energy that keeps our minds awake. And if your mind can’t sleep, it’s really difficult for your body to follow. But there are scientific tricks you can try to flip the switch and guide your body into a safe shutdown mode. We cover some science-based tricks to help you fall asleep faster.
The military method
The popular military method, which was first reported by Sharon Ackerman, comes from a book titled “Relax and Win: Championship Performance. ”According to Ackerman, the United States Navy Pre-Flight School created a routine to help pilots fall asleep in 2 minutes or less. It took pilots about 6 weeks of practice, but it worked — even after drinking coffee and with gunfire noises in the background. This practice is said to even work for people who need to sleep sitting up!
1- Relax your entire face, including the muscles inside your mouth.
2- Drop your shoulders to release the tension and let your hands drop to the side of your body.
3- Exhale, relaxing your chest.
4- Relax your legs and thighs.
5- Clear your mind for 10 seconds by imagining a relaxing scene.
6- If this doesn’t work, try saying the words “don’t think” over and over for 10 seconds.
7- Within 10 seconds, you should fall asleep!
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