Step-by-Step Guide to the Military Sleep Technique
1. Relax Your Facial Muscles: Begin by focusing on your face. Close your eyes and take a deep breath. Exhale slowly and allow every muscle in your face to relax. This includes your jaw, tongue, and the muscles around your eyes.
2. Drop Your Shoulders: Lower your shoulders as far down as they’ll go. This action releases tension stored in your shoulder muscles. Follow by relaxing your upper and lower arm on one side, and then the other.
3. Breathe Out and Relax Your Chest: With another deep breath and a slow exhale, let your chest relax and become heavy.
4. Relax Your Legs: Starting from your thighs and working down to your lower legs and feet, let each part become heavy and sink into the bed.
5. Clear Your Mind: For 10 seconds, try to clear your mind completely. A popular method for doing this is to envision yourself in a calm, peaceful setting. If that’s challenging, silently repeating “don’t think, don’t think, don’t think” for 10 seconds can also help.
6. Practice Makes Perfect: Initially, it might take more than 2 minutes, but with regular practice, falling asleep within this short time frame becomes more achievable.
