How to fall asleep in 120 seconds
Sleep is one of the most important factors in short and long-term health. It has a positive impact on energy levels, tissue regeneration, mental and physical wellness. Poor quality sleep on the other hand has links to depression and cardiovascular problems.
We all know how we feel after getting hours of good quality sleep: full of energy, good mood and mentally sharp - that wonderful state of “rested”. However not every night is a restful night for many of us. In fact, the reason many of us don’t get enough sleep is we have trouble falling asleep in the first place. So how do we sort this?
This week we’re sharing a technique used by the US Military which, with practice, should allow you to fall asleep in under 2 minutes. The method was originally published in Relax and Win: Championship Performance and is reported to have been used successfully in the most inhospitable of sleeping locations, such as in warzones - so it should work in our cosy bed!
It is recommended to practice the techniques for 6 weeks, after which, 95% of people can fall asleep in under 2 minutes.
Can’t wait to try it? See below the step by step:
Start by lying on your back, facing the ceiling (or stars).
1. Start with deep breaths
We want to start the relaxation process immediately so breathe deeply, fully and slowly into the belly and chest.
2. Relax the face
We often don’t realise, but it is normal to tense some muscles in the face for the majority of the day. Work through all the areas of the face, releasing all tension in the facial muscles, neck and jaw.
3. Relax your shoulders
Push your shoulders downwards away from your head as far as possible. Imagine you are reaching to touch your ankles with your hands.
Continue to breathe deeply throughout…
4. Relax your upper body
Starting with your upper arms, then lower arms, move your focus downward switching off every muscle one-by-one. As you switch off each muscle, focus on relaxing fully and do not move again afterwards.
5. Relax your lower body
Moving from your torso, abs, glutes etc move your focus downwards muscle-by-muscle, switching off every muscle.
6. Visualisation
Do one of the following three things until you fall asleep:
Imagine yourself lying in black velvet hammock in a pitch black room;
Imagine yourself lying on your back in a canoe on a perfectly still lake;
Repeat ‘Don’t think, don’t think’ in your head (mind you, if you are anxious about falling asleep or an over-thinker, this one might not work for you)
So give it a go and practice for a few weeks, you should master the technique in no time zzzzzzzzz.
