<a href="https://smile.amazon.com/gp/product/0498025411/ref=smi_www_rco2_go_smi_3905707922?_encoding=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=0498025411&amp;ie=UTF8&amp;imprToken=HRDlUsa.69hW4-aUFpYR7Q&amp;linkCode=w61&amp;linkId=FSXA3GZUT5SFDAZ4&amp;slotNum=0&amp;tag=stucosuccess">Winter </a>has some tips for what to "think" of instead--and remember, you're holding this for 10 seconds straight: And that's it. When you have a fully relaxed body and a mind that's still for 10-plus seconds, you will fall asleep, period. Remember that the pilots practiced the method over and over, and 96 percent of them achieved success after six weeks of practice. These weeks of practice are a worthwhile investment, because once you have it down, you can nap and sleep anywhere, which will dramatically improve your quality of life.

<a href="https://smile.amazon.com/gp/product/0498025411/ref=smi_www_rco2_go_smi_3905707922?_encoding=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=0498025411&amp;ie=UTF8&amp;imprToken=HRDlUsa.69hW4-aUFpYR7Q&amp;linkCode=w61&amp;linkId=FSXA3GZUT5SFDAZ4&amp;slotNum=0&amp;tag=stucosuccess">Winter </a>has some tips for what to "think" of instead--and remember, you're holding this for 10 seconds straight: First, we want you to fantasize that it is a warm spring day and you are lying in the bottom of a canoe on a very serene lake. You are looking up at a blue sky with lazy, floating clouds. Do not allow any other thought to creep in. Just concentrate on this picture and keep foreign thoughts out, particularly thoughts with any movement or motion involved. Hold this picture and enjoy it for 10 seconds.

Now that you've fully relaxed your body, all it takes to fall into a deep sleep is to turn your brain off. (This is like that moment after you switch your iPhone off when it takes another few seconds for it to fully power down.) What you really want to avoid are any thoughts that involve movement ("I've got to pick up that drycleaning tomorrow"; "Did I remember to put out the recycling?"). These thoughts actually prompt involuntary movement in your body. You don't realize it, but just thinking about something causes micro-contractions in certain muscles.

For most of us, getting enough <a href="https://www.inc.com/melanie-curtin/the-sleep-hack-neuroscience-says-gives-your-brain-optimal-rest.html">sleep </a>isn't a life-or-death kind of thing. Sure, we might make poor <a href="https://www.inc.com/rhett-power/5-keys-to-great-decision-making.html">decisions </a>, 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. 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. Winter was previously a successful college football coach who had collaborated with a psychology professor to form techniques to help athletes relax and excel under pressure.

The relaxation hack Winter designed worked: After just six weeks of practice, 96 percent of pilots could fall asleep within 120 seconds . Even with distractions like gunfire in the background. Even after drinking coffee. Even sitting up. If it works for combat pilots, it will work for you, regardless of how stressed you are about that meeting tomorrow. 1. Get into a comfortable position.

Obviously, if you're in your bed, this is a non-issue. But if you're out and about, get into the most comfortable position that's feasible (i.e., lean your seat back if you're in your car; find the most comfortable chair in the conference room if you're napping at work). 2. Relax your face. This is key to the whole thing. You have 43 muscles in your face, and they're a big part of how your body knows whether you're stressed. When you fully relax your face, you send a physiological signal to your body that all is well. It's safe to sleep.

So close your eyes and relax your whole face: forehead, cheeks, tongue, and jaw. Let it all go slack. You'll notice as you do this that your breathing naturally starts to deepen and slow. Now make sure your eyes are fully relaxed. You have six muscles in your eye sockets; feel them all go limp. 3. Drop your shoulders.

Let them get heavy, and then let them go completely, as if they were falling down toward your feet. Let the back of your neck relax and go limp. Take a deep breath and let it out slowly, releasing any remaining tension there (most people store most tension in their shoulders, necks, and jaws).

Now your arms: Feel them get heavy and relax, starting with your dominant side. If you're right-handed, start with your right bicep and feel it relax. If it's not, tense it fully and then let it go slack. Repeat the process with your hands. 4. Let your legs go limp. Feel your right quad sinking down, getting heavier and heavier. Next your right calf, ankle, and foot. Repeat on the other side. 5. Clear your mind for 10 seconds.

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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Exercise & Fitness

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

I know you want to share that you've gone to the gym or got that diet started and want to share your progress. Yes, that's great but don't scream it to the world about it until at least you've done it for three, six months or a year. This will keep you going for a lot longer and will give you time to gather all the experience. The longer you do something the more time you have to learn about it no matter what that is exercise, writing a book or blog, eating well and etc. You will have "consumed" all the experience that it takes to be consistent. All good things take time and effort! There's no finish line so don't rush.

Take photos, write about it, or just jot ideas down, feelings, emotions, friendships, hardships or whatever. This will allow you to see your progress and you can use this as your reference point in sharing your experience later. It will show you how much you've achieved in that period of time. It is crucial to see your starting point, the journey and the result. It gives you a sense of achievement and you've learned something along the way. It's a summary of everything you've experienced.

It's all about consistency no matter what you do. It's annoying that fit people at the gym tell you that. If you want to lose weight you have to be consistent and alternate the days with your exercise. You must eat good food every day.

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Want to be consistent - here is a 'how to guide'

We're all creatures of habit. We tend to wake up at the same time each day, brush our teeth, have morning coffee and commute to work, following the same patterns every day.So why is it so hard to form new healthyhabits?Behavioral scientists who study habit formation say that many of us try to create healthy habits the wrong way. We make bold resolutions to start exercising or lose weight, for example, without taking the steps needed to set ourselves up for success.Here are some tips, backed by research, for forming new healthy habits.

Forming new habits

Many of us fall into end-of-the-day patterns as well. Do you tend to flop on the couch after work and turn on the TV? That might be a good time to do a single daily yoga pose.Start small.B.J. Fogg, a Stanford University researcher and author of the book "Tiny Habits," notes that big behavior changes require a high level of motivation that often can't be sustained. He suggests starting with tiny habits to make the new habit as easy as possible in the beginning. Taking a daily short walk, for example, could be the beginning of an exercise habit. Or, putting an apple in your bag every day could lead to better eating habits.

Starting small

It's not about willpower. Good habits happen when we set ourselves up for success. Our new challenge will show you how. We're all creatures of habit. We tend to wake up at the same time each day, brush our teeth, have morning coffee and commute to work, following the same patterns every day.

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How to Build Healthy Habits

Researchers say breakfast doesn't kickstart the metabolism and may not be the most important meal of the day. Different studies have found that skipping breakfast doesn’t lead to weight increase and had no impact on resting metabolism.Start your day with lean protein, which burns twice as many calories during digestion as fat or carbs. But don't stress about squeezing it in before 9 am.

Myth: Never Skip Breakfast

Research suggests regularly sleeping in colder temperatures may be optimal for weight loss as they stimulate production of brown fat, the "good" fat. Brown fat keep us warm by burning through "bad" fat stores. Turn down the heat at night. You'll trim your belly, and your heating bills.

Myth: "Hot" Workouts Help You Lose Weight

Hot sauce can boost your metabolism. But research suggests that more-palatable, mild peppers may have the same calorie-burning potential.Pack your salads and stir-frys with sweet peppers-including bell peppers, pimentos, rellenos, and sweet banana peppers. They're just as effective as the hot stuff.

Myth: Tongue-Scorching Peppers Burn Belly Fat

Three squares can also keep you from growing round. Research comparing the two ways of eating found that belly fat, the kind that increases heart-disease risk, only increased in the high-meal frequency group.Focus on overall calorie control and get plenty of fiber, protein, and micronutrients. What you eat is more important than when.

Myth: Small Meals Throughout The Day Stoke The Metabolic Fire

The sugar in energy drinks revs up your belly fat. Caffeine may provide a bit of a boost to the metabolism, especially when ingested before exercise, but no amount of metabolic boost can burn off the empty calories that energy drinks supply. If your goal is to burn calories two glasses of water will increase your metabolic rates by 30 percent.

Myth: Caffeine in Energy Drinks Revs Up Your Metabolism

Research found that eating carbs at night increases satiety and the calories burned digesting food on the next day, which may lead to weight loss. Moreover, eating carbs during the day increases blood sugar levels. Enjoy a pasta dinner-cold. Not only will the carbs set you up for tomorrow's fat burn, but chilling pasta before you eat it changes the nature of the carbs to resistant starch-a type of carbohydrate that's harder to store as fat.

Myth: Eating Carbs At Night Makes You Fat

Skeletal muscle has a very low metabolic rate when at rest, at just 6 calories per pound. That's three times as much as fat, so building muscle definitely helps your daily fat-burn. But you might be better off building your brain power: a pound of brain actually burns 109 calories a day.Exercise, and don't sweat the big muscles if you don't want to. Any exercise will do.

Myth: A Pound Of Muscle Burns 100 Calories a Day

We have the research-back facts behind these 7 myths on how to increase metabolism. From eating breakfast every morning, to eating carbs late at night, uncover the truth behind diet and weight loss superstitions that promise to burn fat and boost energy. Read more here.

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The 7 Biggest Myths About Metabolism-Busted!

Find 100+ Fun Facts about Exercise - Curated from popular Videos, Podcasts, Books, Guides & Articles - Genuine Insights from like-minded Users like You!

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

Want to be consistent - here is a 'how to guide'

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

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

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

How to Build Healthy Habits

The 7 Biggest Myths About Metabolism-Busted!

It's time to Read like a Pro.

It's time to
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