Discover the secret military technique that lets you drift off in just 10 seconds!
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There’s not much worse than lying in bed and tossing and turning for hours on end, getting more frustrated, anxious and restless as the minutes tick by and sleep eludes you.
So, if you suffer from chronic nightmares or insomnia or just need some holistic methods to help you doze off easily, then you’re in luck! Because according to one doctor, you can learn how to fall asleep blissfully in just a few minutes (and sometimes, even as soon as 10 seconds) using this sleep technique.
Dr Jess Andrade took to social media to share the method, which involves muscle relaxation and breathing that’s said to be used by military personnel to fall asleep anytime and at any place.
‘The military method is a variation of progressive muscle relaxation and is a simple technique that has been studied for sleep and anxiety and is relatively easy to try,’ she said in her post.
The popular method was first reported in a 1981 book called ‘Relax and Win: Championship Performance’.
According to the book, the United States Navy Pre-Flight School created a routine to help pilots fall asleep in two minutes or less. The book also claimed that after six weeks of practice, it worked on the pilots – even after drinking coffee and with gunfire noises in the background.
It’s also said to work even for people who need to sleep while sitting.
In the video, Dr Jess instructed her followers to relax their jaw and facial muscles first.
‘Then, drop your shoulders to release the tension. Exhale deeply and relax your chest, and then relax your hips and legs,’ she continued.
‘How do you do progressive muscle relaxation? Breathe in and tense the first muscle group (hard but not to the point of pain or cramping) for four to 10 seconds. Breathe out, and suddenly and completely relax the muscle group (do not relax it gradually),’ she explained.
She also said to relax for 10 to 20 seconds before working on the next muscle group.
While you’re doing this, Dr Jess suggested continuing breathing slowly and deeply and trying to clear your mind. To help, try to imagine a tranquil scene playing in your mind.
While this method takes time to be effective at first, with consistent practice, you could be able to fall asleep in 10 seconds.
Dr Jess said that her video was for ‘educational purposes only’ and that it was not intended to diagnose or treat patients.
‘Please consult your doctor for any questions,’ she said.
She also shared medicine-based articles that prove the effectiveness of the techniques.
Similarly, a Sydney-based sleep coach also revealed her top tips for falling asleep fast, including reducing blue light and going to bed at the right time. You can read the rest of her tips here.
The same sleep coach also revealed how important it is to have enough sleep every night, as evidence suggests that not getting enough means serious consequences to our health. It impacts everything, from memory to cognitive function, stress levels, emotional well-being, and even physical appearance.
Additionally, it was reported that you are four times more likely to get a cold if you continuously skimp on your sleep.
She said: ‘Some 70 per cent of HGH (human growth hormone) is produced in a deep sleep, which is not only responsible for skin health but every single cell in the body.’
The sleep coach also explained that when we sleep, our brains ‘detoxify; from a neurotoxin that leads to brain fog, memory loss, and even Alzheimer’s disease. ‘After one night of insufficient sleep, the stress hormone cortisol can increase up to 37 per cent, leaving us feeling wired, anxious and on edge,’ she shared.
You can read the rest of her advice in this article.
Why not give it a try, and see if it works for you? After all, there’s nothing more satisfying than a great night’s sleep! If you have other tips and tricks for getting enough sleep, share them in the comments!
So, if you suffer from chronic nightmares or insomnia or just need some holistic methods to help you doze off easily, then you’re in luck! Because according to one doctor, you can learn how to fall asleep blissfully in just a few minutes (and sometimes, even as soon as 10 seconds) using this sleep technique.
Dr Jess Andrade took to social media to share the method, which involves muscle relaxation and breathing that’s said to be used by military personnel to fall asleep anytime and at any place.
‘The military method is a variation of progressive muscle relaxation and is a simple technique that has been studied for sleep and anxiety and is relatively easy to try,’ she said in her post.
The sleep technique involves relaxing the muscles and deep breathing. Credit: Pixabay/Pexels
The popular method was first reported in a 1981 book called ‘Relax and Win: Championship Performance’.
According to the book, the United States Navy Pre-Flight School created a routine to help pilots fall asleep in two minutes or less. The book also claimed that after six weeks of practice, it worked on the pilots – even after drinking coffee and with gunfire noises in the background.
It’s also said to work even for people who need to sleep while sitting.
In the video, Dr Jess instructed her followers to relax their jaw and facial muscles first.
‘Then, drop your shoulders to release the tension. Exhale deeply and relax your chest, and then relax your hips and legs,’ she continued.
‘How do you do progressive muscle relaxation? Breathe in and tense the first muscle group (hard but not to the point of pain or cramping) for four to 10 seconds. Breathe out, and suddenly and completely relax the muscle group (do not relax it gradually),’ she explained.
She also said to relax for 10 to 20 seconds before working on the next muscle group.
The doctor shared the sleeping technique online. Credit: NEOSiAM 2021/Pexels
While you’re doing this, Dr Jess suggested continuing breathing slowly and deeply and trying to clear your mind. To help, try to imagine a tranquil scene playing in your mind.
While this method takes time to be effective at first, with consistent practice, you could be able to fall asleep in 10 seconds.
Dr Jess said that her video was for ‘educational purposes only’ and that it was not intended to diagnose or treat patients.
‘Please consult your doctor for any questions,’ she said.
She also shared medicine-based articles that prove the effectiveness of the techniques.
Similarly, a Sydney-based sleep coach also revealed her top tips for falling asleep fast, including reducing blue light and going to bed at the right time. You can read the rest of her tips here.
The same sleep coach also revealed how important it is to have enough sleep every night, as evidence suggests that not getting enough means serious consequences to our health. It impacts everything, from memory to cognitive function, stress levels, emotional well-being, and even physical appearance.
Additionally, it was reported that you are four times more likely to get a cold if you continuously skimp on your sleep.
She said: ‘Some 70 per cent of HGH (human growth hormone) is produced in a deep sleep, which is not only responsible for skin health but every single cell in the body.’
The sleep coach also explained that when we sleep, our brains ‘detoxify; from a neurotoxin that leads to brain fog, memory loss, and even Alzheimer’s disease. ‘After one night of insufficient sleep, the stress hormone cortisol can increase up to 37 per cent, leaving us feeling wired, anxious and on edge,’ she shared.
You can read the rest of her advice in this article.
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