Post by Bonobo on Jan 29, 2022 12:53:55 GMT 1
I have always had problems with falling asleep, mostly due to the constant rush of thoughts and ideas which pass through my mind 24/7. 
After I learnt about this US army method, I fall asleep much sooner than before. Not two minutes like in the textbook, but a little more which is still a huge success and difference.
It is very easy but you need to impose self-discipline into it: zero thinking!!! Shut down your mind completely.
www.ofeminin.pl/fitness-i-zdrowie/zdrowie/jak-zasnac-w-dwie-minuty-ta-wojskowa-metoda-jest-naprawde-skuteczna/vpw6mwj
How to fall asleep in two minutes? This military method is really effective
23/01/2022
HOW TO FALL ASLEEP IN TWO MINUTES? PHOTO PHOTO LIBRARY CANVA
The method of helping you fall asleep in 120 seconds is commonly used by American soldiers. It allows them to fall asleep even when seated and in noise. It's worth trying it out if you have trouble falling asleep.
The soldier's technique of helping people suffering from insomnia fall asleep in just 120 seconds has proven successful in 96 percent. people after six weeks of training. The method used by the US military services has been divided into two stages that allow you to "turn off" the mind and fall asleep quickly. The popular military method that Sharon Ackerman first wrote about in her book Relax and Win: Mastering Performance was developed for military pilots. After six weeks of exercise, they were able to fall asleep in less than two minutes. During the training, the pilots were taught to fall asleep in a chair. Seated in the armchairs, they placed their feet flat and rested their palms on their lap.
A relaxed face is the key to success
Think of your face as the epicenter of your emotions. Close your eyes, breathe slowly and deeply. Then relax all 43 facial muscles - no squinting or frowning. Let everything loosen up. Exhale slowly as you feel your cheeks, lips, tongue, and jaw relax.
Your eyes are closed, but make sure they are completely relaxed. Let them drop deep into the eye sockets, feel your muscles relax.
When you relax your face, your body will receive a signal that it's time to relax.
Now relax your shoulders
Let them drop as low as possible. Let all muscles relax even more.
Take a deep breath. Then breathe out slowly, blowing out all the tension.
If you are right-handed, focus on the right bicep. Feel it relax and sink down your body. If it is not relaxed, tighten it first and then let it relax.
Then go to the right forearm. Focus on getting it relaxed. Finally, relax your hand and fingers. Repeat the entire process with the other hand.
Relax your leg muscles
Feel your muscles go limp and your legs heavy and collapse into the bed. Relax every muscle in your body, from your face to your feet.
There is only one more thing you need to do to transform your relaxed state into deep sleep.
Clear your mind
The final step is to clear your mind for 10 seconds. Don't think about what went wrong during the no, don't think about what time you have to get up. Doing these things involves movement. Which means that just thinking about them is enough for the muscles to contract involuntarily.
Instead, you have to keep your mind still. You can do this by running a static image in your head. Imagine that you are lying on a comfortable couch, in a pitch black room. Keep this image in mind for 10 seconds.
If that doesn't work, repeat the phrase "don't think ... don't think ... don't think ... don't think" over and over for at least 10 seconds. This will keep your brain from wandering.
When you are physically relaxed and your thoughts are not wandering for at least 10 seconds, you will fall asleep.
How to fall asleep in 120 seconds?
Relax your entire face, including the muscles inside your mouth.
Lower your arms to release the tension and let your hands fall freely along your body.
Breathe out as you relax your chest.
Relax your legs, thighs and calves.
Clear your mind for 10 seconds, imagining a relaxing scenery.
If that doesn't work, try repeating "don't think" over and over again for 10 seconds.
You should be asleep within 120 seconds!
What helps you fall asleep in two minutes?
For the method to work effectively, it should be repeated every night before falling asleep. If you are still unable to fall asleep as quickly as possible, you may want to do some additional things before using this technique.
take a warm shower before going to bed
air the bedroom
put on socks
do yoga for 15 minutes
place the phone away from the bed
take advantage of aromatherapy (try lavender, chamomile or sage).
You can also invest in blackout curtains, white noise devices (or listening to music with an automatic timer), and earplugs.
After I learnt about this US army method, I fall asleep much sooner than before. Not two minutes like in the textbook, but a little more which is still a huge success and difference. It is very easy but you need to impose self-discipline into it: zero thinking!!! Shut down your mind completely.
www.ofeminin.pl/fitness-i-zdrowie/zdrowie/jak-zasnac-w-dwie-minuty-ta-wojskowa-metoda-jest-naprawde-skuteczna/vpw6mwj
How to fall asleep in two minutes? This military method is really effective
23/01/2022
HOW TO FALL ASLEEP IN TWO MINUTES? PHOTO PHOTO LIBRARY CANVA
The method of helping you fall asleep in 120 seconds is commonly used by American soldiers. It allows them to fall asleep even when seated and in noise. It's worth trying it out if you have trouble falling asleep.
The soldier's technique of helping people suffering from insomnia fall asleep in just 120 seconds has proven successful in 96 percent. people after six weeks of training. The method used by the US military services has been divided into two stages that allow you to "turn off" the mind and fall asleep quickly. The popular military method that Sharon Ackerman first wrote about in her book Relax and Win: Mastering Performance was developed for military pilots. After six weeks of exercise, they were able to fall asleep in less than two minutes. During the training, the pilots were taught to fall asleep in a chair. Seated in the armchairs, they placed their feet flat and rested their palms on their lap.
A relaxed face is the key to success
Think of your face as the epicenter of your emotions. Close your eyes, breathe slowly and deeply. Then relax all 43 facial muscles - no squinting or frowning. Let everything loosen up. Exhale slowly as you feel your cheeks, lips, tongue, and jaw relax.
Your eyes are closed, but make sure they are completely relaxed. Let them drop deep into the eye sockets, feel your muscles relax.
When you relax your face, your body will receive a signal that it's time to relax.
Now relax your shoulders
Let them drop as low as possible. Let all muscles relax even more.
Take a deep breath. Then breathe out slowly, blowing out all the tension.
If you are right-handed, focus on the right bicep. Feel it relax and sink down your body. If it is not relaxed, tighten it first and then let it relax.
Then go to the right forearm. Focus on getting it relaxed. Finally, relax your hand and fingers. Repeat the entire process with the other hand.
Relax your leg muscles
Feel your muscles go limp and your legs heavy and collapse into the bed. Relax every muscle in your body, from your face to your feet.
There is only one more thing you need to do to transform your relaxed state into deep sleep.
Clear your mind
The final step is to clear your mind for 10 seconds. Don't think about what went wrong during the no, don't think about what time you have to get up. Doing these things involves movement. Which means that just thinking about them is enough for the muscles to contract involuntarily.
Instead, you have to keep your mind still. You can do this by running a static image in your head. Imagine that you are lying on a comfortable couch, in a pitch black room. Keep this image in mind for 10 seconds.
If that doesn't work, repeat the phrase "don't think ... don't think ... don't think ... don't think" over and over for at least 10 seconds. This will keep your brain from wandering.
When you are physically relaxed and your thoughts are not wandering for at least 10 seconds, you will fall asleep.
How to fall asleep in 120 seconds?
Relax your entire face, including the muscles inside your mouth.
Lower your arms to release the tension and let your hands fall freely along your body.
Breathe out as you relax your chest.
Relax your legs, thighs and calves.
Clear your mind for 10 seconds, imagining a relaxing scenery.
If that doesn't work, try repeating "don't think" over and over again for 10 seconds.
You should be asleep within 120 seconds!
What helps you fall asleep in two minutes?
For the method to work effectively, it should be repeated every night before falling asleep. If you are still unable to fall asleep as quickly as possible, you may want to do some additional things before using this technique.
take a warm shower before going to bed
air the bedroom
put on socks
do yoga for 15 minutes
place the phone away from the bed
take advantage of aromatherapy (try lavender, chamomile or sage).
You can also invest in blackout curtains, white noise devices (or listening to music with an automatic timer), and earplugs.