Maybe you’re the kind of person who every time has to go to sleep suffers for a long time because you cannot fall asleep, or maybe you’re the guy who rests his head on the pillow and is instantly unconscious. If you’re the first type, this eight-step guide used by the military to sleep in two minutes will change your life.
Being able to go to sleep quickly can be a blessing or an ordeal. For the military, who generally must close their eyes and rest in awkward positions or situations, or soon after they have been through traumatic experiences, it can be very difficult. Above all, they need a good night’s sleep because their job requires them to give their best, be alert, and be able to think quickly in dangerous situations.
To fall asleep quickly, the military employs a super-simple technique proposed by one of the world’s best athletics coaches, American Lloyd ‘Bud’ Winter, in 1981. According to his book Relax and Win: Championship Performance in Whatever You Do, falling asleep fast can stop being a problem if you follow a few simple steps.
How to sleep fast and deep?
- Lay back
- Relax the facial muscles, including the tongue, jaw, and the muscles around the eye sockets. Try not to squint or frown because that doesn’t allow the tension on your face to completely disappear.
- Place your shoulders as low as possible.
- Relax your arms from the top to the bottom, first on one side and then the other.
- Exhale and relax your rib cage.
- Begin to relax the lower limbs, starting with the thighs, following the lower part of the legs.
- Now it’s time to relax your mind. Think about one of these two images suggested by Winter: you are lying in a canoe floating on a serene lake, with the blue sky above you; or you are lying in a black velvet hammock in a room that is completely dark.
- If you can’t imagine yourself like this, repeat the phrase “don’t think, don’t think” for 10 seconds.
In turn, to achieve good sleep hygiene the US Army recommends:
- Reduce your caffeine intake.
- Don’t skip a whole night’s sleep, because sleeping is not a waste of time.
- Remove the computer or television from the bedroom, that room has to be a place that the mind associates with rest.
- If you’re tired, go to bed!
- Achieve a good sleep routine: it is convenient that at least an hour before going to bed you relax, and try to go every day at the same time.