How to fall asleep faster

…and sleep better

In this busy world, we often find just as we settle down into bed our mind begins to race. Wouldn’t it be a dream to fall asleep in minutes? Let’s take a look at this science based technique that is tried and tested by the military.

The Military Method – 120 Seconds

Doesn’t sound possible does it? To be able to sleep within seconds sounds like a spell. Well the Military method takes just 2 minutes and it is the last 10 seconds of this technique that is said to truly get you snoozing.

You may have heard about this method from the book Relax and Win: Championship Performance. One of the methods inside this book teaches people how to fall asleep within 120 seconds.

The technique was first developed by the U.S. Navy Pre-Flight School and, after six weeks of practice, it had 96% of their pilots able to catch some shut-eye anywhere, at any time. You don’t even need to lie down!

1. Your face is the key to slowing everything down. Relax your entire face, including the muscles inside your mouth.
2. Close your eyes (no squinting or frowning – let everything go loose) and breathe slowly and deeply.
3. Now moving down your body to your shoulders. Let them drop as low as they can go and until the back of your neck feels lifeless.
4. Breathe in deeply. Then exhale slowly, blowing out all of the tension and let your hands drop to the side of your body. Start with your dominant side, so if you’re right handed, start with your right arm first.
5. Going further south, relax your legs, thighs, calves, ankles and then feet – let your muscles loosen to release the tension. If they don’t relax straight away, tense your muscles and then relax them again until you get that sinking feeling.
6. Now that you have relaxed every single muscle in your body, it is time to clear your mind. For for 10 seconds try imagining a relaxing scene – a static image in your head. As though you are lying on a squishy mattress or in a dark room.
7. If that doesn’t do the trick, try saying the words “don’t think…don’t think…don’t think” over and over again for 10 seconds. This will stop your mind wandering.
8. Once your body is completely relaxed and your mind is still for at least 10 seconds, you should be asleep!

And that’s it. In just 120 seconds, you’ll be in guaranteed slumber, whether you’re sitting on a train, lying awake next to a snorer or just generally filled with stress and anxiety. Imagine being able to fall asleep almost instantly – no more tossing and turning in bed… just deep relaxing quality sleep.