Foreign Affairs
Do you suffer from insomnia? This is how you can nod off in under two minutes

Several persons find it difficult to enjoy a tranquil slumber in their beds at night. Now, however, this problem seems to have a solution, which can lead to your becoming drowsy in under two minutes.

A book entitled ‘Relax and Win: Championship Performance’is all about a method used by US soldiers, which gets them to sleep in just 120 seconds. This method was developed nearly 40 years ago, but has only just resurfaced.

To ensure that soldiers are well rested, even more so in time of war, Army Chiefs have come up with a method which leads to sleep after just six weeks of practice. The rate of success is 96%.

The technique was invented so that soldiers and airmen of the US military will not feel tired, thus eliminating a greater chance of error. It involves a mix of muscle relaxation, breathing and visualisations.

How can you sleep in under two minutes?

You have to first relax your facial muscles, including the tongue and the jaw, as well as the muscles around the eyes.

The next step is to relax the shoulders and let them droop, for the hands to be relaxed as much as possible – this by starting from the top and working downward.

The third step is to breathe in and out in order to relax the chest, and finally, do the same with your legs by starting from the thighs and working down to the lower part of the legs.

When you have been relaxed for ten seconds, the next step is to remove all thoughts from your mind. According to the book, there are three ways to do this:

First, you have to imagine yourself in a canoe on a calm lake, with just the blue sky above.

Then you have to imagine yourself cocooned in  a black velvet hammock in a dark room.

Finally, you can try saying “I don’t want to think, I don’t want to think, I don’t want to think,” repeated for ten seconds.

Who is mainly effected by inomnia?

Insomnia is a widespread problem worldwide, and affects one third of males and females between the ages of 30 and 40, as well as one half of those over 65.

There are two types of insomniacs – those who spend the whole night awake, and those who sleep well but wake up half way through the night and can’t get back to sleep again.

If one spends many sleepless nights, this can seriously affect one’s health, including diabetes, heart disease and stroke, and can even affect one’s brain structure.

Sleep is important to refresh one’s mind by removing the bad elements and retaining the good ones. A recent study has shown, however, that lack of sleep can lead to removal of good cells and nerves, and also increase anxiety and depression.

 

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