Here’s a military trick that can help you fall asleep in 2 minutes.

It was created to help fighter pilots.

For those in the military, sleep can mean the difference between life and death. But shut-eye can be very hard to come by, especially during active conflict.

According to Sharon Ackman, the U.S. Navy Pre-Flight School developed a scientific method to help its pilots fall asleep. Through this technique, 96% of the pilots were able to fall asleep in two minutes or less.


If pilots could fall asleep during war, you should be able to use it to knock out in the comfort of your bedroom.

Here’s how to do it:

Step 1: Relax in your seat

Sleeping in difficult environments.
via DVIDShub / Flickr | Sleeping in difficult environments.

 

Given the space restraints of a typical plane, the pilots were taught to sleep in a seated position. They put their feet flat on the ground, while relaxing their hands in their laps.

Breathe slow, deep breaths while relaxing every muscle in your face and letting your forehead, cheeks, mouth, tongue, and jaw go limp.

Step 2: Relax your upper body

Let your shoulders drop as low as you can. Allow the muscles in your neck go lifeless.

Starting with your dominant side, let your bicep feel like it’s falling off your body. Then move to your forearm, hand, and fingers. If a muscle isn’t relaxing, tense it first, then let it go loose.

Slowly exhale your tension.

Step 3: Relax your lower body

Tell your right thigh muscle to sink, then move down your leg, saying the same thing to your calf, ankle, and foot. Your leg should feel like it has sunk into the ground. Then move on to your left leg.

Step 4: Clear your mind

The final step is to clear your mind for ten seconds. You can do this by paying attention to your breath as it moves through your nostrils or holding a static image in your mind.

Once your body is relaxed and your mind quiet, you should slip away into darkness.

For more information on this sleep rechniqe, check out Ackman’s Medium blog.

 

This article originally appeared on 04.11.19

More on Good.is

GOOD Design Daily: Jonathan Safran Foer Die-Cuts One Book into Another

Mythbusting: What Gay Men Really Do In Bed

How to Explore Your DreamsLiterally and Lucidly

READ MORE

Nanocluster discovery will protect precious metals

Credit: Pixabay/CC0 Public Domain Scientists have created a new type of catalyst that will lead [...]

How to Measure Car Tire Size

If the tires on your car don’t fit perfectly, your car won’t ride smoothly and [...]

A new, highly sensitive chemical sensor uses protein nanowires

Protein nanowires (light green) harvested from Geobacter (background) are sandwiched between electrodes (gold) to form [...]

The Rusty-spotted Cat Is a Teeny-tiny Wild Cat

Two rusty-spotted cats (Prionailurus rubiginosus), born at the Parc des Felins, a wildlife park dedicated [...]

Lanthanide nanocrystals brighten molecular triplet excitons

Figure shows a schematic illustration of a lanthanide-doped nanoparticle couped with an organic semiconductor. The [...]

Magnetizing an iron-vanadium alloy with laser pulses sheds light on a promising phenomenon

If a strong laser pulse hits an iron alloy, the material melts briefly at the [...]

4 Out of the Box New Years Resolutions to Make

A new year is a perfect time for reviewing your life as you know it [...]

What Scallops’ Many Eyes Can Teach Us About the Evolution of Vision

Scallops can have up to 200 eyes, although scientists still don’t know exactly how they [...]