How To Fall Asleep In 2 Minutes - SHORT Version
0If you lazy to watch video, here is all the details:
Try to sleep in a colder environment, take a hot shower or bath before bed, put away the clock, and avoid checking the time. Avoid caffeine and nicotine late in the day or evening, exercise regularly but not before bedtime, and avoid naps after 3 PM. Relax before bed, avoid screen time, and consider reading a book instead. Aim for at least 30 minutes of sun exposure per day if you have trouble falling asleep. If you're still struggling to sleep, try a technique that the Navy "allegedly" used to sleep in 2 minutes. As a last tip, if nothing else worked, go to bed and wake up at the same time every single day.
technique Navy technique:
Take a deep breath and close your eyes, focusing on your face and visualizing each muscle gradually relaxing. If needed, squish and squint your face before allowing it to relax fully. As you exhale, feel your cheeks, tongue, mouth, and jaw relax, even imagining your eyes sinking into their sockets. Move down your body, tightening and then relaxing each muscle group, from shoulders to feet, while breathing deeply and concentrating on relaxation. Once your entire body is relaxed, shift your focus to clearing your mind, letting passing thoughts dissipate without dwelling on them. Like meditation, maintain focus on your breath or visualize a serene scene, like swaying in a hammock on a warm summer's day. If thoughts persist, mentally repeat "don't think" for 10 seconds. While seemingly simple, consistent practice is key to mastering this technique, which anecdotal evidence suggests can aid in falling asleep more easily over time.