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Want to Fall Asleep Faster? Military Pilots Use This Hack to Sleep Anywhere in 2 Minutes or Less

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https://www.inc.com/melanie-curtin/want-to-fall-asleep-faster-combat-pilots-use-this-hack-to-get-to-sleep-in-2-minutes-or-less.html

inc.com

Want to Fall Asleep Faster? Military Pilots Use This Hack to Sleep Anywhere in 2 Minutes or Less
For most of us, getting enough sleep isn't a life-or-death kind of thing. Sure, we might make poor decisions, but our being sleepy at the marketing meeting tomorrow is not going to get someone killed. During WWII, though, the U.S. military quickly got hip to the fact that if fighter pilots didn't get sleep, their poor decisions had dire consequences.

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"Teaching" Sleep

During WWII, the U.S. military realized that if fighter pilots didn't get sleep, their poor decisions had dire consequences. Their mishaps included errors that resulted in their being shot down--or...

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Combat Pilots Sleeping Hacks

  • Get into a comfortable position, wherever you are, like a bed, or a couch.
  • Close your eyes.
  • Relax your facial muscles, all of them, as it sends a signal to the brain that all...

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SIMILAR ARTICLES & IDEAS:

Keep in sync with your body’s natural sleep-wake cycle

  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;

Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.

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Slow-wave sleep (deep sleep) – SWS

About 80% of our sleeping is of the SWS variety, identified by slow brain waves, relaxed muscles and deep breathing.

Deep sleep is important for the consolidation of memories. New experience...

Rapid eye movement (dreaming) - REM

Dreaming accounts for 20% of our sleeping time.

The length of dreams can vary from a few seconds to almost an hour. During REM sleep, the brain is highly active. The muscles are paralyzed, and the heart rate increases. Breathing can become erratic. 

Sleep quantity

Although eight hours is the common mention, optimum sleep can vary from person to person and from age to age.

One review that worked through 320 research articles concluded 7 - 9 hours of sleep are enough for adults. According to experts, too little or too much sleep can both have a negative impact on your health.

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Avoid Checking Your Phone

When you wake up, don’t start your day by looking at your phone.

Nothing ramps up stress-hormone cortisol like a barrage of emails, alerts, and text messages -- or scrolling through othe...

Tech time out

Take a daily “tech time out” to improve your focus and reduce stress.

Moderate screen time throughout your day by turning off unnecessary notifications on your phone and carving out space to totally disconnect from your device.

Schedule strategic worry time

Clock a time out (20 to 30 minutes) during the day to jot down what’s causing you anxiety.

Allow yourself to feel your emotions without trying to change them in any way. Then toss the document into the dustbin -- that’ll reinforce the feeling that you’ve flushed those thoughts out of your system.

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