How to Fall Asleep in 2 Minutes, Wherever You Are

This relaxation technique was created for American pilots during World War II. Due to the constant tension, they couldn't relax and made mistakes during flights. The Army invited renowned sports trainer Bud Winter to create a program of relaxation exercises. It proved to be so successful that Winter used it after the war with athletes. The goal is to relax physically first, then mentally.

These drills helped deal with both the stress of the fights and the excitement before the competition. It is also applicable in daily life full of anxiety and chronic fatigue.

Relax physically

1.  Lean back in your seat and put your feet on the floor. Straighten your knees and place your relaxed hands on your hips. Close your eyes and lower your chin towards your chest.
2. Breathe slowly, deeply, and steadily. Straighten the wrinkles on your forehead. Imagine how the scalp relaxes. Relax your jaw, leave your mouth slightly open, like a fish. Now relax your facial muscles. Then the tongue and the lips.
3. Relax the muscles that control the eyes. Let them limp in the hollow of their eyes. Breathe slowly.
4. Lower your shoulders as low as possible. Even if it seems to you that it has already been lowered, lower it again. Did you feel the relaxation of the neck muscles? Try to relax them more.
5. Now relax your chest. breathe deeply. Hold it. Exhale and release any tension with an exhale. Drop the box. Imagine that you are a big heavy mass on a chair, like a jellyfish. Breathe slowly. With each exhale, release the tension.
6. Go to hands. Ask you're right forearm to relax and become lame. Then hands and fingers. Your hand should feel like a heavyweight is resting on your hip. Repeat the process with your left hand. Breathe slowly all the time.
7. The upper torso is now relaxed. you're good. You feel warm and comfortable.
8. Go to the feet. Relax your right thigh muscles. Imagine that the body is just hanging from the bones. Repeat the same for the calf muscles, ankles, and feet. Tell yourself that there is no bone at all in the right leg. It's just a heavy, slow load on the floor. Do the same with your left leg.
9.  Now completely relax your body. Take three deep breaths and release the tension that builds up with each exhale.

If it is difficult for you to relax a part of the body, you must first stretch it. After that, it's easier to feel how relaxed you are.

relax mentally

Once you are physically relaxed, just think about anything for ten seconds. Then you will fall asleep. The main thing is to stop the constant stream of thoughts. Don't skip the regrets, worries, and problems in your head.

It is especially important not to think about movement. Winter's experiments with electrodes attached to the body showed that muscles contract when we only think about certain actions. This is confirmed by recent research.

When you want to fall asleep, think of something as quiet as possible.

Winter offers three options. Choose one of them. If that doesn't help, go to the next step.

1. Imagine it's a warm spring day outside. You lie on the bottom of a boat rocking on the calm waters of the lake. You look at the blue sky in the sky and the clouds are floating over it. Don't let other thoughts distract you. Concentrate on this image and try to enjoy it.
2. Imagine that you are lying in a huge black hammock. Darkness surrounds you on all sides.
3. Repeat the phrase "Don't think, don't think, don't think" for ten seconds. Try not to let other thoughts enter your mind.

After six weeks of training, 96% of pilots learned to fall asleep in two minutes anywhere, including the sound of live ammunition. They were able to fall asleep even though they drank coffee, even though the caffeine prevents them from falling asleep.

These exercises are universal. Use only part of your physical relaxation when you are stressed. And if you want to sleep, provide them with mental relaxation techniques.

Try to sleep if you have five minutes in transit, in line, or during a break at work. Even this short rest will leave you feeling refreshed and happy. Exercise is also suitable for falling asleep faster in the evening.