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<\/a><\/figure>\n\n\n\nWant to Fall Asleep Faster? Military Pilots Use This Hack to Sleep Anywhere in 2 Minutes or Less<\/p>\n\n\n\n
Productivity<\/a><\/h4>\n\n\n\nWant to Fall Asleep Faster? Military Pilots Use This Hack to Sleep Anywhere in 2 Minutes or Less<\/h1>\n\n\n\nIf it works for people in combat zones, it’ll work for you.<\/h2>\n\n\n\n
<\/a><\/a><\/a><\/p>\n\n\n\n![\"\"\/](\"https:\/\/www.incimages.com\/uploaded_files\/image\/100x100\/MelanieCurtinHeadshotSquare_83805.jpg\")
<\/a><\/figure>\n\n\n\nBy Melanie Curtin<\/a>Writer, activist@melaniebcurtin<\/a><\/p>\n\n\n\n![\"\"\/](\"https:\/\/www.incimages.com\/uploaded_files\/image\/970x450\/getty_598064668_390497.jpg\")
<\/figure>\n\n\n\nCREDIT: Getty Images<\/p>\n\n\n\n
For most of us, getting enough sleep<\/a> isn’t a life-or-death kind of thing. Sure, we might make poor decisions<\/a>, but our being sleepy at the marketing meeting tomorrow is not going to get someone killed. <\/p>\n\n\n\nDuring\n WWII, though, the U.S. military quickly got hip to the fact that if \nfighter pilots didn’t get sleep, their poor decisions had dire \nconsequences. Their mishaps included errors that resulted in their being\n shot down–or shooting down guys on their own side.<\/p>\n\n\n\n
Helping combat pilots get good rest fast became a priority.<\/p>\n\n\n\n
So\n the military brought in naval ensign Bud Winter to develop and test a \nscientifically designed method of “teaching” sleep. Winter was \npreviously a successful college football coach who had collaborated with\n a psychology professor to form techniques to help athletes relax and \nexcel under pressure.<\/p>\n\n\n\n
The relaxation hack Winter designed worked: After just six weeks of practice, 96 percent of pilots could fall asleep within 120 seconds<\/strong>. Even with distractions like gunfire in the background. Even after drinking coffee. Even sitting up.<\/p>\n\n\n\nIf it works for combat pilots, it will work for you, regardless of how stressed you are about that meeting tomorrow.<\/p>\n\n\n\n
Here’s how to do it:<\/p>\n\n\n\n
1. Get into a comfortable position.<\/h2>\n\n\n\n
Obviously,\n if you’re in your bed, this is a non-issue. But if you’re out and \nabout, get into the most comfortable position that’s feasible (i.e., \nlean your seat back if you’re in your car; find the most comfortable \nchair in the conference room if you’re napping at work).<\/p>\n\n\n\n
2. Relax your face.<\/h2>\n\n\n\n
This\n is key to the whole thing. You have 43 muscles in your face, and \nthey’re a big part of how your body knows whether you’re stressed. When \nyou fully relax your face, you send a physiological signal to your body \nthat all is well. It’s safe to sleep.<\/p>\n\n\n\n
So\n close your eyes and relax your whole face: forehead, cheeks, tongue, \nand jaw. Let it all go slack. You’ll notice as you do this that your \nbreathing naturally starts to deepen and slow.<\/p>\n\n\n\n
Now make sure your eyes are fully relaxed. You have six muscles in your eye sockets; feel them all go limp.<\/p>\n\n\n\n
3. Drop your shoulders.<\/h2>\n\n\n\n
Let\n them get heavy, and then let them go completely, as if they were \nfalling down toward your feet. Let the back of your neck relax and go \nlimp. Take a deep breath and let it out slowly, releasing any remaining \ntension there (most people store most tension in their shoulders, necks,\n and jaws).<\/p>\n\n\n\n
Now\n your arms: Feel them get heavy and relax, starting with your dominant \nside. If you’re right-handed, start with your right bicep and feel it \nrelax. If it’s not, tense it fully and then let it go slack. Repeat the \nprocess with your hands.<\/p>\n\n\n\n
4. Let your legs go limp.<\/h2>\n\n\n\n
Feel your right quad sinking down, getting heavier and heavier. Next your right calf, ankle, and foot. Repeat on the other side.<\/p>\n\n\n\n
5. Clear your mind for 10 seconds.<\/h2>\n\n\n\n
Now\n that you’ve fully relaxed your body, all it takes to fall into a deep \nsleep is to turn your brain off. (This is like that moment after you \nswitch your iPhone off when it takes another few seconds for it to fully\n power down.)<\/p>\n\n\n\n
What\n you really want to avoid are any thoughts that involve movement (“I’ve \ngot to pick up that drycleaning tomorrow”; “Did I remember to put out \nthe recycling?”). These thoughts actually prompt involuntary movement in\n your body. You don’t realize it, but just thinking about something \ncauses micro-contractions in certain muscles.<\/p>\n\n\n\n
If it works for people in combat zones, it’ll work for you.<\/h2>\n\n\n\n
<\/a><\/figure>\n\n\n\nBy Melanie Curtin<\/a>Writer, activist@melaniebcurtin<\/a><\/p>\n\n\n\n CREDIT: Getty Images<\/p>\n\n\n\n For most of us, getting enough sleep<\/a> isn’t a life-or-death kind of thing. Sure, we might make poor decisions<\/a>, but our being sleepy at the marketing meeting tomorrow is not going to get someone killed. <\/p>\n\n\n\n During\n WWII, though, the U.S. military quickly got hip to the fact that if \nfighter pilots didn’t get sleep, their poor decisions had dire \nconsequences. Their mishaps included errors that resulted in their being\n shot down–or shooting down guys on their own side.<\/p>\n\n\n\n Helping combat pilots get good rest fast became a priority.<\/p>\n\n\n\n So\n the military brought in naval ensign Bud Winter to develop and test a \nscientifically designed method of “teaching” sleep. Winter was \npreviously a successful college football coach who had collaborated with\n a psychology professor to form techniques to help athletes relax and \nexcel under pressure.<\/p>\n\n\n\n The relaxation hack Winter designed worked: After just six weeks of practice, 96 percent of pilots could fall asleep within 120 seconds<\/strong>. Even with distractions like gunfire in the background. Even after drinking coffee. Even sitting up.<\/p>\n\n\n\n If it works for combat pilots, it will work for you, regardless of how stressed you are about that meeting tomorrow.<\/p>\n\n\n\n Here’s how to do it:<\/p>\n\n\n\n Obviously,\n if you’re in your bed, this is a non-issue. But if you’re out and \nabout, get into the most comfortable position that’s feasible (i.e., \nlean your seat back if you’re in your car; find the most comfortable \nchair in the conference room if you’re napping at work).<\/p>\n\n\n\n This\n is key to the whole thing. You have 43 muscles in your face, and \nthey’re a big part of how your body knows whether you’re stressed. When \nyou fully relax your face, you send a physiological signal to your body \nthat all is well. It’s safe to sleep.<\/p>\n\n\n\n So\n close your eyes and relax your whole face: forehead, cheeks, tongue, \nand jaw. Let it all go slack. You’ll notice as you do this that your \nbreathing naturally starts to deepen and slow.<\/p>\n\n\n\n Now make sure your eyes are fully relaxed. You have six muscles in your eye sockets; feel them all go limp.<\/p>\n\n\n\n Let\n them get heavy, and then let them go completely, as if they were \nfalling down toward your feet. Let the back of your neck relax and go \nlimp. Take a deep breath and let it out slowly, releasing any remaining \ntension there (most people store most tension in their shoulders, necks,\n and jaws).<\/p>\n\n\n\n Now\n your arms: Feel them get heavy and relax, starting with your dominant \nside. If you’re right-handed, start with your right bicep and feel it \nrelax. If it’s not, tense it fully and then let it go slack. Repeat the \nprocess with your hands.<\/p>\n\n\n\n Feel your right quad sinking down, getting heavier and heavier. Next your right calf, ankle, and foot. Repeat on the other side.<\/p>\n\n\n\n Now\n that you’ve fully relaxed your body, all it takes to fall into a deep \nsleep is to turn your brain off. (This is like that moment after you \nswitch your iPhone off when it takes another few seconds for it to fully\n power down.)<\/p>\n\n\n\n What\n you really want to avoid are any thoughts that involve movement (“I’ve \ngot to pick up that drycleaning tomorrow”; “Did I remember to put out \nthe recycling?”). These thoughts actually prompt involuntary movement in\n your body. You don’t realize it, but just thinking about something \ncauses micro-contractions in certain muscles.<\/p>\n\n\n\n<\/figure>\n\n\n\n1. Get into a comfortable position.<\/h2>\n\n\n\n
2. Relax your face.<\/h2>\n\n\n\n
3. Drop your shoulders.<\/h2>\n\n\n\n
4. Let your legs go limp.<\/h2>\n\n\n\n
5. Clear your mind for 10 seconds.<\/h2>\n\n\n\n