A sleep technique used by the US military can apparently help you nod off in minutes.
A clever sleeping hack, which was developed to help pilots make fewer mistakes from tiredness, is reported to have a 96 per cent success rate after six weeks of practice.
The sleeping method has been explained in 1981 self-help book Relax and Win: Championship Performance by Lloyd Winter, which has been designed to ‘improve sports performance and reduce injuries by learning to relax and release tensions prior to competition.’
How does it work?
Lloyd Winter says there are two steps to getting the perfect night’s sleep.
The first step is to relax the muscles in your face, including the tongue, jaw and the muscles around your eyes.
Then drop your shoulders as low as they can go in the bed, and relax the muscles in your arms and legs.
Once you’ve relaxed your body for 10 seconds, you must attempt to clear your mind of all thoughts.
The book gives three methods that may help quieten your thoughts.
- Picture yourself lying in a canoe on a calm lake with nothing but blue sky above you.
- Picture yourself snuggled in a black velvet hammock in a pitch-black room.
- Repeat the words ‘don’t think’ over and over in your head for 10 seconds.
If this hack doesn’t help send you to sleep after six weeks, the US Army have a few other suggestions to help you nod off
On their website, the US Army recommend reducing caffeine, taking the TV, computer or phone out of your bedroom, and to go to bed when you feel tired – instead of staying awake to finish your Netflix binge!
They add: ‘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.’
A 2011 survey of the UK’s sleep habits by the Mental Health Foundation showed that 30% of the nation is severely sleep deprived.
The NHS states that most adults need between six and nine hours of sleep every night.
Prolonged lack of sleep has been linked to health problems such as diabetes, obesity and heart disease.