How to fall asleep quickly.
The Military Method (works for 96% of people):
The Military Method (works for 96% of people):
Sleep matters.
A lot.
A 2018 study showed that people who sleep less than 7 hours per night are 19% less productive.
And sleeping only 6 hours has a similar effect on your brain as drinking 2 beers.
A lot.
A 2018 study showed that people who sleep less than 7 hours per night are 19% less productive.
And sleeping only 6 hours has a similar effect on your brain as drinking 2 beers.
The solution?
Give me 60 seconds, and I'll show you.
In the book "Relax and Win: Championship Performance" by Lloyd Bud Winter.
Winter describes a technique taught to US Navy pilots to help them fall asleep as fast as possible.
Here's the step-by-step:
Give me 60 seconds, and I'll show you.
In the book "Relax and Win: Championship Performance" by Lloyd Bud Winter.
Winter describes a technique taught to US Navy pilots to help them fall asleep as fast as possible.
Here's the step-by-step:
1. Relax your entire face
Close your eyes.
Breathe slowly and deeply.
Slowly start to scan down your face, starting with your forehead.
Try to release any tension you're holding.
(especially in your jaw)
Close your eyes.
Breathe slowly and deeply.
Slowly start to scan down your face, starting with your forehead.
Try to release any tension you're holding.
(especially in your jaw)
2. Drop your shoulders and arms
Continue scanning down.
Relax your neck.
Relax your traps.
Allow your shoulders to naturally pull down towards the earth.
Scan down each arm and relax it:
bicep, forearm, hands, fingers
Continue scanning down.
Relax your neck.
Relax your traps.
Allow your shoulders to naturally pull down towards the earth.
Scan down each arm and relax it:
bicep, forearm, hands, fingers
3. Relax your chest and your stomach
With each breath, allow your chest to relax more.
Feel each inhale down into your stomach.
Everything should be softening.
With each breath, allow your chest to relax more.
Feel each inhale down into your stomach.
Everything should be softening.
4. Relax your legs
Continue your scan down through your legs.
Thighs down to calves,
down to ankles,
down to toes.
Let each leg sink into the bed.
Continue your scan down through your legs.
Thighs down to calves,
down to ankles,
down to toes.
Let each leg sink into the bed.
5. Clear your mind
Easier said than done, I know.
Try to hold a calming image in your mind:
- A still lake surrounded by mountains
- Ocean waves lapping on a distant beach
Or gently count your breaths as you feel the inhale and exhale.
Easier said than done, I know.
Try to hold a calming image in your mind:
- A still lake surrounded by mountains
- Ocean waves lapping on a distant beach
Or gently count your breaths as you feel the inhale and exhale.
That's it.
Damn, honestly I feel relaxed after just writing that.
Important note:
This technique worked for 96% of pilots after using it for 6 weeks.
Be patient.
As with all good things, results take time.
Damn, honestly I feel relaxed after just writing that.
Important note:
This technique worked for 96% of pilots after using it for 6 weeks.
Be patient.
As with all good things, results take time.
The Military Method Recap:
1. Relax your entire face
2. Drop your shoulders and arms
3. Relax your chest and your stomach
4. Relax your legs
5. Clear your mind
1. Relax your entire face
2. Drop your shoulders and arms
3. Relax your chest and your stomach
4. Relax your legs
5. Clear your mind
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