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How to Fall Asleep in 120 Seconds

How to Fall Asleep in 120 Seconds

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This technique has apparently been used by the military, and it requires no special equipment or medication.

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If you're among the 35 percent of adults who don't get enough sleep—meaning you get less than 7 hours per night, the amount that many professionals deem to be clinically "poor"—it may be because you're having trouble getting to sleep in the first place.

Perhaps you have tried using a bag of rice, or even changing your diet to help yourself sleep better. But if those haven't worked, you may want to try out this two-minute technique apparently developed by the U.S. Navy, to help fighter pilots get enough rest before missions.

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Winter penned the self-help book to aid athletes dealing with injuries and tension before competitions. But The Independent also reports that many members of the United States Army use the technique to "help them fall asleep when in situations that are less than peaceful, such as on battlefields."

According to Ackman, 96 percent of those who use the technique ended up falling asleep easier within six weeks of practice. Novelist Michael Grothaus tried the technique for Fast Company—he writes that it took around one week before he noticed a decrease in the amount of time he spent waiting to fall asleep.

Looking for natural solutions to restless sleep issues? Read on:

You can try it at home, and it doesn't require any special equipment or supplements. Ackman breaks down the five-step process broken down below:

  1. Focus on relaxing the muscles in your face, including your jaw and tongue, as well as the muscles around your eyes. Do not tense these areas.
  2. Relax and drop your shoulders as far down as they'll go, and then move onto your upper and lower arms, first on the left side and then on the right.
  3. Exhale, relaxing your chest, and then move onto relaxing the muscles in your legs, including the thighs and calfs.
  4. Spend at least 10 seconds trying to clear your mind before thinking about one of the following mental images.
  5. Picture yourself lying in a canoe on calm waters, peering at a clear blue sky; lying in a black velvet hammock surrounded by darkness; or, alternatively, repeat "don't think, don't think, don't think" to yourself repeatedly for increments of 10 seconds at a time.

Frankly, we feel like spending that energy focusing on falling asleep might just tire us out enough to drop off anyway. But if you're out of other options—and don't want to take medication—it may be worth practicing this technique before bed for a couple weeks and see if you notice any changes. Make sure you're not also doing these other 10 habits that can actually sabotage your sleep, according to our nutritionist.

How to fall asleep in 120 seconds with military technique that has 96 per cent success rate

If you struggle falling asleep, the chances are you&aposve tried all the tricks in the book.

But if counting sheep, drinking warm milk, and putting lavender oil on your pillow haven&apost helped send you off to the land of nod, we might have the solution for you.

A technique used to help insomniacs fall asleep in just 120 seconds has been revealed and it has a huge success rate.

Mirror Online reports, the method, which is used by the American Military service makes nodding off easier by breaking it down into two simple steps.

It is included in a book called Relax and Win: Championship Performance and has a whopping 96 per cent success rate.

The book by Lloyd Bud Winter gives readers tips on how to "improve sports performance and reduce injuries by learning to relax and release tensions prior to competition".

To fall asleep in just two minutes, the military technique advises people to first empty the mind by following these steps:

1) Relax the muscles in your face, including the jaw, tongue and those around the eyes

2) Let your shoulders drop, and relax both sides of the upper and lower arms

3) Breathe out, keeping the chest relaxed

4) Relax both the upper and lower parts of your legs.

These steps should take around a minute- not included in the time it takes to fall asleep- and are followed by a visualisation, the book says.

One of the options of images to picture is lying in a canoe on a calm lake with nothing except blue skies circling you.

Sleeping hacks and top tips

Another option is to imagine yourself snuggled up in a black velvet hammock in a dark room.

And although this may sound odd, the second step of the military technique can also be to repeat the phrase "don&apost think, don&apost think, don&apost think" for about 10 seconds.

Obviously there are no guarantees, as everyone is different.

Britain is one of the most sleep deprived nations in the world, with almost four in 10 people thought to be struggling to get the recommended amount of at least seven hours.

And some 40% of American adults report difficulty falling asleep at least a few times each month, according to the National Sleep Foundation.

How To Fall Asleep In 120 Seconds By Using This Special Military Technique That Has A 96% Success Rate

What keeps you up at night? Worries about your job? If your fantasy football team will win it all this year? Politics? There are millions of Americans who are suffering from a lack of sleep. But a special technique developed by the military just might be the trick that helps put your mind at ease so that you can get the rest you so desperately need.

The Centers for Disease Control and Prevention recommend that an adult, ages 18–60, should get at least seven hours of sleep per day. Besides being tired and irritable, sleep deprivation is linked to a laundry list of health problems including heart disease, stroke, high blood pressure, diabetes, an increased risk of asymptomatic atherosclerosis, which hardens and narrows the arteries.

According to this study, not getting enough sleep can negatively affect your immune system, thus making you more vulnerable to sickness. Plus, individuals who don’t get enough sleep are more prone to negative impacts on both their short-term as well as long-term memory, weight gain, a lower sex drive, and fertility. Not to mention that when you are sleep deprived your alertness and concentration are all impaired. You are more susceptible to suffering an accident, which is a major health risk. Also, it is estimated that 90% of patients with depression complain about sleep quality.

Plus “beauty rest” is apparently a real thing. Those who get between seven and nine hours of quality sleep each night tend to have less wrinkles, a better complexion, less puffy eyes, healthier hair, and just a healthier appearance overall according to Michael Breus, PhD, a board-certified sleep specialist.

Not getting enough shuteye is a major and widespread problem. As of 2016, the CDC estimates that more than a third of American adults are not getting enough sleep on a regular basis. The study, which was done in all 50 states and the District of Columbia, found that Americans are definitely not getting enough sleep.

According to researchers at the Perelman School of Medicine at the University of Pennsylvania, “about 25 percent of Americans experience acute insomnia each year.” Thankfully, approximately 75 percent recover without developing chronic insomnia.

There are as many as 70 million Americans coping with insomnia, plus an additional 43 million who suffer from obstructive sleep apnea (OSA), caused by obstruction of the upper airway during sleep.

A 2011 poll from The National Sleep Foundation found that 60 percent of Americans experience a sleep problem every night or almost every night. These quality sleep encumbrances include snoring, waking in the middle of the night, waking up too early, or not feeling refreshed when they get up in the morning.

“As a nation we are not getting enough sleep,” Wayne Giles, said M.D., director of CDC’s Division of Population Health. “Lifestyle changes such as going to bed at the same time each night rising at the same time each morning and turning off or removing televisions, computers, mobile devices from the bedroom, can help people get the healthy sleep they need.”

Because there are so many health concerns stemming from a lack of sleep, plus such a vast amount of people suffering with sleep deprivation, an entire industry has blossomed. Whether it be CPAP masks, premium mattresses, special pillows, sleep medications, apps, or sound machines, the sleep business is booming.

According to a market research report published by P&S Market Research in May 2018, the “sleeping aids market is forecasted to attain revenue of $101.9 billion by 2023, growing prevalence of insomnia and obstructive sleep apnea (OSA) disorders, rising use of portable sleep apnea devices, increasing government support for start-up companies, growing healthcare facilities, surge in the demand for sleeping pills attributed to stressful modern lifestyle, and increasing geriatric population are the key factors driving the growth of the market.”

So what if we could give you a simple technique that costs you absolutely nothing and it would have your one-way ticket to Snoozeville punched in 120 seconds or less? Sounds like a dream doesn’t it? Well, its reality and we’re going to tell you how to get your much-needed ZZZ’s.

All your life, you’ve been told to count sheep to fall asleep. While that sounds like a great idea to lull yourself to sleep, there is actually a better technique to fall asleep and it is backed by the U.S. military. The amazing part is that this method has an incredible 96 percent success rate after six weeks.

Instead of laying in bed staring at the ceiling hoping to fall asleep, there is a better way to get to dreamland. The revolutionary technique is featured in the book titled Relax and Win: Championship Performance by Lloyd Bud Winter, widely regarded as one of the greatest track and field coaches of all-time who coached nearly 30 years.

To fall asleep in 120 seconds, there is a simple four-step process:

  1. Relax the muscles in your face, including the jaw, tongue and those around the eyes
  2. Let your shoulders drop, and relax both sides of the upper and lower arms
  3. Breathe out, keeping the chest relaxed
  4. Relax both the upper and lower parts of your legs

The process also recommends that you envision yourself in certain, very relaxing situations such as “lying in a canoe on a calm lake, nothing but blue sky above you” and “snuggled in a black velvet hammock in a pitch-black room.” The book also advises you to say, “don’t think, don’t think, don’t think” over and over for ten seconds.

This special technique could save you hundreds, maybe thousands of dollars, and improve your health.

How to sleep instantly in 10 seconds?

The pre-requisite of this method takes 120 seconds, and in the last seconds, the ball is in your court. This method is known as the military method. Sharon Ackerman reported it. To practice this method, all you have to do is follow these steps-

1. Give your face, including all the muscles, a relaxation.

2. Give ease to your shoulders and hands and lay down comfortably.

3. As you exhale, relax your chest with exhaling.

4. Relax your whole body now

5. Clear your occupied and stuffed mind by imaging something which gives serenity and relaxation.

6. So you can calm yourself by saying, “don’t think” for 10 seconds, and within 10 seconds, you will fall asleep.

If this doesn’t work in your case, you can try other small tips that work great.

Follow these steps to fall asleep as they can help you to get sleep comfortable.

1. Keep your phone away- Nowadays, people are mobile-savvy and spend the majority of the time on mobile. So, first, keep the gadget away and relax your mind.

2. Don’t keep on watching the clock- Staring clock or keep on checking time creates anxiety and heightens your stress.

3. Relax- The main thing is to relax. From head to toe, you should rest so that the muscles could be at ease.

4. Do something uninterested- Carry out the activity in which you are indifferent. You will get bored and automatically will feel drowsy and then go back to bed and sleep.

5. Avoid caffeine consumption- Caffeine consumption makes the body active and plays a significant role in making you alive. So it is advisable not to take caffeine at least five to six hours before you sleep.

Well, good and sound sleep is incredibly important. It makes you relax and makes your body and brain function properly. However, even these ways are not working for you.

Here are some of the other methods which you can follow to sleep fast.

1. Breathing pattern

Breathing habits play a role in our autonomous nervous system, which controls heart rate, muscle tension, motivation, and other relaxation or excitation aspects. Although quick, shallow breaths can create a sense of anxiety, deep, slow breathing can be calming.

2. Get right firmness of the mattress

For the hardness of the mattress, there is no “one size fits all” Different people will sleep better on different levels of firmness or softness of a mattress, depending on sleep position, level of activity, body dynamics, age, and other factors. The best mattress is the one that suits your body type and sleep style if you want to get the best night’s rest.

3. Be a caveman

Nights used to be dark and cold at one point in time, before the advent of smartphones, Netflix, and Snuggies. And surprise, modern science suggests that cold temperatures, as well as total darkness, are perfect for sleeping. Our biological clock is disturbed with these artificial lighting and electronics.

“Sustaining your bedroom free of artificial light and noise will not only maintain a fun, dark sleeping space, but will also teach your brain that your” sleeping cave “is only for sleep, not for social media, world events, and other things that get our minds going which teaches your brain to relax automatically when you go to bed. So, set your bedroom up like a cave of prehistoric night. When it’s time to sleep, say no to TVs, computers, tablets, or smartphones. Using blackout shades or an eye mask will help, if there is no total darkness in your room or if your wake-up time is well past sunrise.

4.Room temperature

Have you ever found how a cold workplace seems to make you primed for nap time? Researchers found that colder temperatures seem to help us get deeper sleep and fall asleep quicker. However, nothing sounds as dreamy as wrapping up in warm blankets in a cold room. Why is it that works? Well, when our circadian rhythms enter the sleep period, our body temperature decreases significantly and stay lower until a few hours before you usually wake up.

5.Role of carbohydrates at night

This tip could require careful preparation, but one study found that eating carbs four hours before bed helped people fall asleep more quickly and sleep better. The research looked at simple carbs, which can be digested quickly and easily. These include products such as white rice, white bread and pasta, and potatoes (as well as sugary food). Nonetheless, oddly enough, a Japanese study found only sleep benefits from rice and not bread or noodles. Even if you try to minimize carbs, at least eating a serving for dinner may be most beneficial for your sleep. The trick here is to hold dinners in portion easy and mild so that you won’t get distracted with indigestion later on. In the research, eating carbs four hours before sleep was more successful than an hour before, suggesting it could be useful to prepare your evening meals.

The Method Used By U.S Military For Falling Asleep Fast

W e all have trouble falling asleep from time to time. Who wouldn’t? Our daily hectic schedules, doses of bad news pumped into our homes 24/7, and gadgets that are supposed to help us fall asleep but fall short. In fact, you cannot fall asleep because of high levels of pre-sleep tension.

Those who seem to have the most trouble sleeping are the men and women who serve our country at home and abroad. I am not sure if I could fall asleep in a place like Iraq or Afghanistan.

So how do they fall asleep? The United States Military has recommended this method for falling asleep. As a matter of fact, according to the creator of this method, you will fall asleep in 120 seconds (2 MINUTES). After practicing this method for 6 weeks there is a 96% success rate.

In the book titles, “Relax and Win: Championship Performance”, readers are taught how to improve sports performance and reduce injuries by to relax and release tension before prior to competition.

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How To Practice This Method
The first thing you want to do is clear your mind by doing the following:
  • 1. Relax the muscles in your face, including your tongue, jaw, and the muscles around your eyes.
  • 2. Drop your shoulders as low as they’ll go. Then relax your upper and lower arm on one side, and then the other.
  • 3. Breathe out, and relax your chest.
  • 4. Finally, relax your legs, thighs, and calves in that order.

So now what are you supposed to do once you have done that quiet place in your mind and body? You want to be able to picture in your mind the following three images in order.

First try to imagine you are lying in a canoe on a calm lake, nothing but blue sky above you. Soak in that sensation for a few minutes.

Second picture yourself snuggled in a black velvet hammock in a pitch-black room. Again don’t rush away from this image hold it as long as possible

Finally say to yourself “don’t think, don’t think, don’t think” over and over for ten seconds.
After six weeks of practice, you should be falling asleep in about 2 minutes tops.

Remember To Use The Following Sleep Hygiene Practices:
Reduce Caffeine Intake

Caffeine disturbs sleep, even in people who don’t think caffeine affects them. People who have trouble sleeping are often more sensitive to mild stimulants than normal sleepers are. Caffeine is found in items such as coffee, tea, soda, chocolate, and many over-the-counter medications.

Sleep is not a waste of your time so don’t skip on a full night sleep

Taking the time to sleep can seem frustrating when you have a very busy life however, it is exactly what you need in order to support the biological process that your brain requires to maintain optimal performance. Did you know that staying awake for 17 hours or more is actually like being under the influence of alcohol? If you don’t sleep enough, your brain will not operate at top speed the next day. Sleep is also important to improve memory and regulate hormones.

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Take the TV or computer out of your room

Having distractions in your room can make it difficult for you to wind down and get restful sleep. Anything that is going to stimulate your brain or distract you while going to bed is causing you to lose sleep. It is important to associate your bedroom with sleep rather than a place to eat and watch TV. Try to make it a place that you know you can go to get restful and uninterrupted or distracted sleep.

When you’re tired go to bed

It’s difficult to stop that movie or put down that book when you start getting tired. Going to bed when you’re not tired can also be an issue. Going to bed too early can be frustrating or make it difficult to shut off your mind. Not going to bed when your body is telling you its tired can cause you to not get enough sleep.

Practice a good bedtime routine

Practicing a good bedtime routine can help your body to start to wind down and help you get restful sleep. Allow yourself at least an hour before bedtime to unwind. Avoid stressful, stimulating activities such as doing work, cleaning, or discussing emotional issues. Practicing good hygiene before bed is also helpful. Brushing your teeth and flossing, washing your face, or taking a hot bath or shower can help you wind down.

The bottom line when it comes to getting restful sleep is doing what works for you. There is no magical formula other than listening to your body.

When we try to fall asleep we can think about everything but sleep? But there are some scientific tricks that you can try to flip the switch and guide your body into a safe shut down mode. So here in this article “How to fall asleep in just 10,60 or 120 seconds? The military methods!” you will explore the best military trick to fall asleep in two minutes or less.

Fall asleep in military method

Sleep is a luxury when you are on military exercise and you can only snatch a few hours each day. When you try to sleep you are distracted with noises around you. So if your mind can’t sleep, it’s really hard for your body to follow. Here are some science-based tricks to help you fall asleep faster.

1. Sleep in 10 seconds

It’s impossible to lay on your bed and fall asleep fast. Sleep in 10 seconds takes a magic spell to fall asleep or unless a psychologist or magician hypnotizes you. But it is possible to sleep within 10 seconds with this proven military method, try it constantly and with practice. Here is how to do it:

  • Relax your entire face and take a deep breath and slow breaths.
  • Drop your shoulders and arms to relax your body and drop to the side of your body.
  • Relax your chest and exhale
  • Relax your legs, thighs, and feet.
  • Image a relaxing scene and clear your mind
  • Don’t think for 10 seconds
  • Try repeating if this doesn’t work.
  • Within 10 seconds you should fall asleep

2. Sleep in 60 seconds

This technique is designed by Dr. Andrew Weil and it is developed according to yoga called pranayama. This method will help you relax in no time and make easier for you to fall asleep. Here is how to do it:

  • Exhale completely through your mouth by separating your lips
  • Then close your lips and exhale silently through your nose. Count to 4 while doing this method.
  • Hold the breathe and relax for 7 seconds
  • Then make a whooshing sound for 8 seconds and exhale completely.

3. Sleep in 120 seconds

If the previous technique doesn’t work try out this technique because there might be an underlying blockage you need to get out. Here are those four techniques, they are:

In plain English, it is called as Paradoxical intention for insomnia. This method reduces the anxiety produced by insomnia and advises you to stay awake, helping you to fall asleep faster. Some of the research has found that the people who practice this technique fell asleep faster than those who didn’t. Also, it is more effective than other traditional breathing practices.

To distract from your thoughts and concerns, helping you relax and fall asleep in just a couple of minutes picture visualize a peaceful and happy environment. Anxiety is the common reason for having troubles in sleep so try engaging your imagination. A 2002 study of the University of Oxford found that the people who engaged in visualize sleep fell asleep faster than those who had a general distraction or no instructions.

When you fall asleep melatonin reduces your body temperature. If your body is not cool enough it may be hard for you to fall asleep during the summer or even in winter. So open a window and drink half a glass of cold water.

There are some particular areas to acupressure that are reported to help with insomnia. Acupressure truly works, target areas you feel particularly tense. So here is that three acupressure that you can do without sitting up:

Which one will you be trying tonight? Hope you liked this article ”How to fall asleep in just 10,60 or 120 seconds? The military methods!” and find useful. Share your experience in the comment box given below.

Fall Asleep Quickly In Less Than 120 seconds

It takes about 20 minutes for a young adult to fall asleep. With training, scientists have shown that we can fall asleep in less than 120 seconds. This becomes part of the sleep management program employed by military personnel. They need to get enough sleep quickly under very harsh environment such as loud noise, uneven terrain, hot weather, and small space with an anxious mind. It works even when sitting up!

The Military Method

1. The most important step is to relax your face muscles. This will change your mood almost immediately. If you find it hard to relax, try forcing a big frown, smile hard, or clench your teeth tight. Hold it long enough till your face muscles feel fatigue and relax.

2. Slowly, relax yourself from head to toe. Drop your shoulders and let loose your hands to the side of your body. Again, if you find it hard to relax, tilt your head backwards, shrug your shoulders or clench your fists tight till fatigue kicks in and relax.

3. Moving on to your chest, exhale as long as you can through your mouth as if you’re sighing and giving up. Breath in slowly through your nose.

4. Next, slowly relax your thighs and calves.

5. Lastly, keep your mind still and clear of running thoughts. You may try to imagine a static image of yourself lying still comfortably in a relaxing scene. Hold your imagination still and you should fall asleep in about 10 seconds. This may differ from person to person. You may trying counting sheep or repeat the same boring word slowly over and over again.

Photo by Tom Fahey from Flickr

How To Fall Asleep In 10 Seconds (The Military Method)

It is quite fascinating and unbelievable to even think about sleeping that fast. Unless you are hypnotized by a magician, it sounds completely untrue. But we ensure that this proven technique will surely help you sleep in 10 seconds! All you need to do is to make sure, that you try it consistently in order to get convincing results.

Steps To Follow

  1. Start off with closing your eyes and let them relax inside your sockets. Relax your face, which includes the muscles inside your mouth and take slow deep breaths.
  2. Next, relax your shoulders by dropping them on the side of your body. Key is to start with the dominant side, which means if you are a lefty, start with your left shoulder.
  3. Coming down to the chest, relax your chest, take deep breaths while taking more time to exhale.
  4. Now relax your legs and thighs. Again is it better to start with the dominant side.
  5. Next, try clearing your mind. An easy way to do it is to imagine a relaxing scene.
  6. If this doesn’t work, try saying the word “don’t think” for 10 seconds.
  7. With no doubt, within 10 seconds, you will fall asleep.

The whole exercise takes less than 120 seconds but the last 10 seconds are actually the seconds which makes you fall asleep. If still this doesn’t work, you need to learn about the foundations of the military method which includes proper relaxation of muscles and proper breathing method.

Sleep tips: Army relaxation technique puts you to sleep in 2 minutes

When was the last time you got a great night of sleep? If you don't remember don't worry - neither do we.

A step-by-step guide on how to fall asleep in just 60 seconds.

When was the last time you got into bed and went straight to sleep?

Can’t remember? Neither can we.

There are plenty of magical methods that claim to make you sleep better, some that work (hello Lush Twilight) and some that don’t but the cure to getting sleep could be in a book from the 80s.

A method used by the American military can get people to fall asleep within 120 seconds and has a success rate of 96 percent after six weeks of practice.

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A method developed by the American military claims to have you falling asleep within 120 seconds. Source: iStock

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It was developed by the U.S. Navy

Website wrote about a book titled Relax and Win: Championship Performance, which was originally released in 1981 and gives readers advice on how to “improve sports performance and reduce injuries by learning to relax and release tensions prior to competition.”

The book looks at a method developed by U.S. Navy Pre-Flight School so U.S. fighter pilots in World War II could sleep anywhere.

The method is broken down into two different steps

The first is to completely blank your mind (ha).

In order to go blank the book suggests relaxing the muscles in your face, including your tongue, jaw, and the muscles around your eyes.

Drop your shoulders as low as they’ll go. Then relax your upper and lower arm on one side, and then the other.

Next breathe out and relax your chest. Then you go on to relax your legs, first the thighs then the calves.

Once you’ve done that you’re almost ready to try and fall asleep – fast.

If you're struggling with getting to sleep at night this could be the answer to your problems. Source: iStock

Next, it's as easy as clearing your mind

Step two is simple, all you need to do is clear your mind for 10 seconds.

Anyone who juggles kids and work or even just one of those knows clearing your mind at the end of the day isn’t as easy as it sounds.

If you are struggling a bit to switch your mind off the author suggests holding a static image in your mind.

Imagine lying in a canoe on a calm lake, nothing but blue sky above you or being snuggled in a black velvet hammock in a pitch-black room.

But if that still doesn’t work, try repeating “don’t think” over and over again for ten seconds.

According to the book when you’re physically relaxed and your mind is still for at least 10 seconds you will fall asleep.

It’s simple enough to do and let’s be real here – we’re all desperate to get a full night sleep and we’ll give anything a go.

This article was first published in September 2018 and updated in December 2020.

How to fall asleep in 120 seconds

Sleep is one of the most important factors in short and long-term health. It has a positive impact on energy levels, tissue regeneration, mental and physical wellness. Poor quality sleep on the other hand has links to depression and cardiovascular problems.

We all know how we feel after getting hours of good quality sleep: full of energy, good mood and mentally sharp - that wonderful state of “rested”. However not every night is a restful night for many of us. In fact, the reason many of us don’t get enough sleep is we have trouble falling asleep in the first place. So how do we sort this?

This week we’re sharing a technique used by the US Military which, with practice, should allow you to fall asleep in under 2 minutes. The method was originally published in Relax and Win: Championship Performance and is reported to have been used successfully in the most inhospitable of sleeping locations, such as in warzones - so it should work in our cosy bed!

It is recommended to practice the techniques for 6 weeks, after which, 95% of people can fall asleep in under 2 minutes.

Can’t wait to try it? See below the step by step:

Start by lying on your back, facing the ceiling (or stars).

1. Start with deep breaths

We want to start the relaxation process immediately so breathe deeply, fully and slowly into the belly and chest.

2. Relax the face

We often don’t realise, but it is normal to tense some muscles in the face for the majority of the day. Work through all the areas of the face, releasing all tension in the facial muscles, neck and jaw.

3. Relax your shoulders

Push your shoulders downwards away from your head as far as possible. Imagine you are reaching to touch your ankles with your hands.

Continue to breathe deeply throughout…

4. Relax your upper body

Starting with your upper arms, then lower arms, move your focus downward switching off every muscle one-by-one. As you switch off each muscle, focus on relaxing fully and do not move again afterwards.

5. Relax your lower body

Moving from your torso, abs, glutes etc move your focus downwards muscle-by-muscle, switching off every muscle.

6. Visualisation

Do one of the following three things until you fall asleep:

Imagine yourself lying in black velvet hammock in a pitch black room

Imagine yourself lying on your back in a canoe on a perfectly still lake

Repeat ‘Don’t think, don’t think’ in your head (mind you, if you are anxious about falling asleep or an over-thinker, this one might not work for you)

So give it a go and practice for a few weeks, you should master the technique in no time zzzzzzzzz.


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