To fall asleep in 2 minutes, you can try the "military method," a relaxation technique developed to help soldiers fall asleep quickly even in stressful conditions. The method involves the following steps:
- Lie down and start by breathing slowly and deeply.
- Relax all the muscles in your face, including your jaw, forehead, and around your eyes.
- Drop your shoulders as low as comfortably possible, relax your neck, upper arms, and then your chest.
- Continue relaxing your body progressively from your thighs down to your lower legs.
- After relaxing your entire body, clear your mind for about 10 seconds. You can do this by:
- Repeating the phrase "don't think" silently to yourself.
- Visualizing a calming scene, such as lying in a canoe on a calm lake or resting in a black velvet hammock in a dark room.
- Maintain slow, deep breathing throughout the process.
This technique reportedly takes about 2 minutes to work, but it requires consistent practice over several weeks to train your brain and body to fall asleep quickly. Studies suggest that with practice, about 96% of people who use this method can fall asleep within 2 minutes
. Additional tips to improve effectiveness include maintaining a regular sleep schedule by going to bed and waking up at the same time daily, which helps regulate your body's internal clock
. In summary, the key elements are systematic muscle relaxation, controlled breathing, and mental visualization or mantra repetition to clear your mind, practiced regularly to achieve quick sleep onset.
