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A cooled bed, complete darkness in the room, phones, televisions or other devices turned off, and yet you still need help falling asleep faster? In a world of constant stress, anxiety and chronic fatigue new measures are necessary! How to fall asleep quickly if you still can’t?
Members of the American military have the answer to this question — they solved the problem of falling asleep within minutes, even during artillery fire.
The secret of falling asleep quickly was also described in the book Relax and Win: Championship Performance in 1981. It contains 4 simple steps that won’t take you more than 2 minutes.
We know what good, quality sleep looks like, so we’re happy to share with you how to get rid of insomnia and fall asleep in 2 minutes.
step no.1
Lie on your back and rest your head on the pillow. Breathe slowly, deeply and rhythmically. Relax all the muscles of your face! You will feel the scalp loosen. Relax your jaw so that your mouth is slightly open. Relax your chewing and facial muscles, then your tongue and lips.
step no.2
Try to push your shoulders as low as possible and relax the neck muscles. Take a deep breath and as you exhale release all the tension from your chest and let it “fall” into the mattress. Relax your right forearm, then your hand and fingers. If someone were to lift your arm, it should drop as if you were dead. Repeat the same with your left arm. You will feel yourself fill with a sense of warmth and comfort.
step no.3
After relaxing the upper part of your body, smoothly move to the lower limbs. Relax the muscles of your right thigh, calf, ankle, foot and toes. Do the same with your left leg, remembering to breathe deeply and evenly. If you find that you cannot completely relax a part of your body, you can first squeeze or tense it and then release it.
step no.4
After physical relaxation it’s time to clear your mind. Stop the flow of your thoughts, forget worries, disappointments and problems. Try to think of nothing for 10 seconds and then imagine the following …
Imagine yourself rocking in a canoe, floating on the calm waters of a lake. There is nothing around you except the clear blue sky. Focus on this image and don’t allow your thoughts to needlessly disturb you.
Imagine lying in a huge hammock in the middle of a dark room.
For 10 seconds mentally repeat the following words: “Don’t think, don’t think, don’t think.” Try to rid yourself of any thought. Breathe slowly and deeply. Go to sleep.
We’re glad that this trick is applicable not only in moments of insomnia, but also in stressful situations when you need to relax and calm down quickly.
You’ll see that after just a few weeks you’ll learn to relax anywhere, in any situation, and sleep will become exactly what you’ve always dreamed of.
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