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How to fall asleep anywhere in 120 seconds or less

Make coffee in a pot. Get a non-cushioned, straight-backed chair like the ones you’ll find at the DMV. If possible, please turn on lighting such as fluorescent lights.play some machine gun sound Loop at maximum volume. Take a seat, close your eyes and relax.

That’s how legendary sprinting coach Bud Winter taught many Navy pilots to snooze during World War II. It took me 6 weeks of practice to get to this level, but once I got it down, it worked every time. And Winter’s technique is one that can be applied in even more hostile situations to peaceful slumber than combat. For example, a flight coach from Philadelphia to Tampa.

This is a method often referred to as the “military method” described in Winter’s book. “Let’s relax and win.” There are two parts to this: relax your body and then relax your mind.

relax the body

Start by sitting in a chair (no coffee or sound effects required). Your feet are flat on the floor, your knees are apart, and your hands are limp in your lap.

Close your eyes and lower your chin until it is over your chest.

Continue breathing slowly and deeply. Relax your forehead and scalp.

Relax your jaw. Let’s loosen up. Relax your face, lips, and tongue. “Look like a brook trout,” Winters wrote.

Relax your eyes. They are controlled by her 8 muscles. Feel each one go limp. (Winters claims this improves vision, and claims he once saw a Finnish Olympic coach throw away his glasses after learning to relax his eyes.) It is not certain.)

Lower your shoulders as low as possible. This is important because it relaxes the back of your neck, which Winter calls “one of the headquarters of tension in the whole body and a blocker of strength and energy.”

Relax your chest: Take a deep breath, hold it, and exhale. Feel your chest collapse. Repeat this and each time you will feel the tension melting away. Imagine you are a lump sinking into a chair.

Relax your arms (this is the key to relaxing your entire upper body). Start with your right bicep. Tell them to relax. Next is the forearm, then the hand and fingers. Repeat on the left side. If you feel a tingling sensation in your hands, that’s a good thing. That means the capillaries are dilated and blood flow is stimulated.

Your entire upper body should be relaxed. This should give you a sense of security, confidence, and well-being. We associate this state with the word “calm.”

Then do the same process for your lower body, thighs, calves, ankles, and feet. One side, then the other. Imagine a leg without bones. It’s just heavy and has its own weight.

You should feel completely relaxed. Just to be sure, he takes three deep breaths and exhales, feeling any remaining tension leave his body.

The first few times you do this, it may take longer than necessary, up to 10 minutes. That’s fine. With practice you will become more efficient. Once you’ve mastered this technique perfectly, it should take you about 10 seconds to fall asleep.

mental relaxation

If you can clear your mind of active thoughts for 10 seconds, you should be able to fall asleep. Winter has his three different tricks to achieve this (see which one works best for you).

1. Imagine that on a warm spring day you are lying in the bottom of a canoe on a very calm lake, looking up at the blue sky. Press and hold this photo for 10 seconds or

2. Imagine you’re in a big black velvet hammock and it’s pitch black everywhere you look. He should press and hold this photo for 10 seconds or

3. Simply repeat the phrase “Don’t think about it” for 10 seconds.

You can easily replace any of the images above with your own scenario. The key is to avoid any movement in the image. Avoid running, skiing, or bouncing a ball, as just imagining the activity can cause the muscles involved to contract.

In order to want to sleep, we need a kind of paradoxical focused relaxation. Anyone who plays golf or tennis knows that trying to “kill” the ball can have dire consequences. Butler’s larger theme is how we apply this effortless effort to every aspect of our lives, including sports, work, and even courtship. As befits the topic, Winter’s tone is casual and chatty, but she packs a lot of useful information. Best of all, his technique doesn’t require a yoga mat or the guidance of a ponytailed hipster shaman.

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