Learn more about the ‘military method’, a technique that helps you fall asleep in 120 seconds

Do you often stay up late in bed? While it may not seem like a problem at first, chronic sleepiness can affect your health and hormones. As such, experts suggest that one should follow certain sleep tips or rituals to help one’s body relax and fall asleep faster. So, if you’re trying to catch something off, we’ve got some simple tips for you that experts say will help you fall asleep in just minutes.

Have you heard of the sleeping method—first reported by a Sharon Ackerman, according to healthline.com—that is mentioned in the book Relax and Win: Championship Performance. According to the portal, the technology helps you fall asleep in less than two minutes! Learn more about it below.

Dr. Santosh Pandey, acupuncture, and naturopathy specialist, and founder and CEO of Dr. Santosh Healthcare Centre, Mumbai, explained that the military method “uses techniques to relax the body and clear the mind so that one can accept and fall into sleep”. He said this technique has been used to help people fall asleep in the most uncomfortable situations.

the steps are as follows

* Relax your entire face, including the muscles inside your mouth.

* To relieve tension, lower your shoulders and let your hands go towards your body.

* Relax your chest while exhaling. Relax your legs, thighs and calves as well.

* Clear your mind for 10 seconds by imagining a relaxing scene.

For example, Aman Puri, founder of Steadfast Nutrition, suggests that one imagine a scene or situation that makes them feel good to calm the mind. “Try to meditate, and don’t overthink. If the thoughts continue, try a countdown. With this, you’ll enter a state of complete relaxation with minimal or no intrusive thoughts, allowing you to Will help in sleeping better without disturbing dreams, which often result in over-thinking,” Puri told indianexpress.com.

“If that doesn’t work, try saying the words “don’t think” over and over for 10 seconds. Within 10 seconds, you should be asleep, Dr. Pandey said.

are you sleeping well? (Photo: Getty/Thinkstock)

Notably, while the method takes 120 seconds to complete, the last 10 seconds are what it really takes to be reminded at the end. When you do this, focus on how relaxed your body feels when it is in a relaxed state,” Dr Pandey noted.

Nutritionist and food coach Anupama Menon further shares some tips that will ensure you sleep well at night.

* Turn off your mobile and laptop half an hour before bedtime (all blue light), come to your room, turn on a diffuser (lavender works well with sleep), some calming meditation/sleep music.
*Soak feet in warm water (soak up to your calves) with two tablespoons of Epsom salt and a few drops of lavender oil for 10 minutes.
*While you soak your feet, it is recommended to read a book/listen to music. “Dry your feet and go to bed and massage the undersides of your feet with olive oil. Massage well,” Menon said.
* Take a deep breath. Inhale for a count of four. Hold your breath And exhale for seven counts. Practice three cycles.

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