Sleep Quickly - Deepstash

Sleep Quickly

According to Ackerman, the United States Navy Pre-Flight School created a routine to help pilots fall asleep in 2 minutes or less. It took pilots about 6 weeks of practice, but it worked — even after drinking coffee and with gunfire noises in the background.

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The military method
  1. Relax your entire face, including the muscles inside your mouth.
  2. Drop your shoulders to release the tension and let your hands drop to the side of your body.
  3. Exhale, relaxing your chest.
  4. Relax your legs, thighs, and calves.
  5. Clear your mind for 10 seconds by imagining a relaxing scene.
  6. If this doesn’t work, try saying the words “don’t think” over and over for 10 seconds.
  7. Within 10 seconds, you should fall asleep!

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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 shooting down guys on their own side.

Helping combat pilots get good rest fast became a priority. So the military brought in naval ensign Bud Winter to develop and test a scientifically designed method of "teaching" sleep. After just six weeks of practice, 96 percent of pilots could fall asleep within 120 seconds.

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How it’s done:  Inhale for a count of 4, then exhale for a count of 4, all through the nose, which adds a natural resistance to the breath. Once you manage it, you can go up to a count of 6.

It calm the nervous system, increase focus and reduce stress.

When it works best: Anytime, anyplace — but this is one technique that’s especially effective before bed.

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Breathing Techniques for Muscle Tension Relief
  1. Stand up straight and bend forward at the waist. Bend knees slightly, letting your arms hang limply, close to the floor.
  2. Inhale slowly and deeply, and return to a standing position by slowly rolling your body up, lifting your head last.
  3. Exhale slowly as you return to your original position.
  4. Stretch your muscles a little, and repeat.

Try this breathing technique first thing in the morning. It can help minimize muscle tension throughout the entire day.

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