Lack of sleep is detrimental to your health because your body restores itself while you sleep. I read that 10-30% of the population experience insomnia symptoms from short-term to chronic.
I came across a technique developed by the US Navy to fall asleep within 2 minutes. It was originally designed to help the fighter pilots fall asleep quickly. It is called the Military Method and supposedly it worked for 96% of the people who tried it for six weeks.
This was mentioned in a book called Relax and Win: Championship Performance (Paperback – December 1, 1981) by Lloyd Bud Winter (Author).
I found it on Amazon but it was way too expensive to purchase. So if you happen to have this book, please confirm.
Relax and Win: Championship Performance: https://amzn.to/3BbWMlW
There are 5 easy steps and I’m going to go over each step from head to toe. The goal is to put you to sleep if you are still awake listening to my monotone voice.
Do this lying on the bed. Throughout the process, breathe slowly and deeply.
Step 1) Relax your face. Close your eyes and breathe slowly and deeply. Relax all your face muscles starting with your forehead. Then your eyebrows. Then your eyelids. Relax your cheeks, relax your jaw muscles, then your mouth, and your tongue.
Step 2) Relax your upper body. Relax your neck and shoulders. Drop your shoulders as much as you can. Feel yourself sink into the bed deeper. Then relax your arms one side at a time. Slowly relax your right shoulder, right biceps, right elbow, forearm and right hand. Then slowly relax your left shoulder, biceps, left elbow, forearm and left hand.
Step 3) Relax your chest. As you take a deep breath and slowly exhale, relax your chest. This should be easy if your shoulders are relaxed.
Step 4) Relax your lower body starting with the right side. Relax your right glutes, right thigh, right calf and right ankle. Feel these parts are sinking into the bed. Then relax your left glutes, left thigh, left calf, and left ankle. Imagine they are sinking and absorbed into the bed.
Step 5) Clear your mind for 10 second as you breathe deeply. The goal is to have nothing in your head. But it’s easier said than done unless you practice meditation. If you have a constant chatter in your head, try to visualize a scene that relaxes you like a blue sky over a calm lake or lying in a hammock slowly swaying. If your mind is still racing, repeat in your head “Don’t think, don’t think, don’t think…” for 10 seconds. At least this will help distract you from other thoughts.
That’s it. The key is to practice everyday even if it doesn’t work the first time. Again, if it worked for 96% of the people who tried it for six weeks, I think it’s worth a try.
I have another video on a breathing technique called 4-7-8 technique. You may want to try this mindful breathing method to help reduce your stress and anxiety which may be the cause of your sleepless nights. I’ll put a link below.
Speaking of sleeping, I have a little announcement. Allow me to introduce my sub-channel! Yes I have 2 channels now. I just started it and I only have one video but I will be posting different kinds of relaxing music to help you fall asleep. Please check it out. Also, let me know what kind of video and music you’d like to see.
