The Military Method for Falling Asleep in Two Minutes or Less

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Lloyd Bud Winter popularized the Military Method in his book "Relax and Win: Championship Performance." This technique was created by the US Navy to help pilots fall asleep anywhere. It's a blueprint for achieving total relaxation, and it works for 95% of people.

1. Relax your face.

Imagine a scanner going across your entire body. Starting at the top, relax every muscle in your face (including your tongue and cheeks). Make sure your jaw is unclenched. Slowly close your eyes and take slow, deep breaths.

2. Release the tension in your     shoulders, arms, and hands.

You should feel your shoulders sink into your bed. Move down through your biceps, forearms, and fingers, relaxing every muscle on the way. Continue your deep breathing. It's crucial in order for this to work.

3. Relax your chest and stomach.

We carry a lot of tension in our chest, back, and abdomen without realizing it. When you exhale, make sure you are completely relaxing your abdominal muscles.

4. Starting with your right thigh,     start relaxing your legs just as     you did your arms.

Scan down your leg and let the tension leave your calf, ankle, and foot. Repeat on your left leg.

5. Now that your entire body is     relieved of tension, it's time to    do the same with your mind

Imagine yourself lying surrounded by total darkness. If you struggle with this, just count your breaths as you feel your chest relax every time you exhale.

Fall asleep in under 2 minutes with the Military Method:

1. Unclench your jaw 2. Release the tension in your shoulders and arms 3. Take deep breaths and relax your chest 4. Loosen the muscles in your legs and feet 5. Count your breaths