(Secret) Thoughts that make you fall asleep fast when you can't sleep deeply.
Who created this solution
The U.S. Navy faces a situation in which naval pilots have to relieve stress as they are often shot down even when fighter pilots, who have become stressed by constant attacks and battles during World War II, can avoid misunderstanding shooting and enemy attacks against allies.
The Navy invited athletic psychologist and legendary university track and field coach Lloyd Bud Winter to study how to relieve the stress of pilots. Winter, which started research on naval school pilot candidates, defines sleep as "a state of physical and mental rest," and develops a sleep textbook that allows you to sleep within two minutes of any situation, day or night.
Winter compiled the textbook and published a book titled Relax and Win: Championship Performance In Whatever You Do in 1981. He divided the way to sleep within two minutes into "physical rest" and "mental rest."
Get to sleep in 2 minutes: Physical rest
1) Sit on a chair, place your legs on the chair opposite you, and stretch your legs with both knees off. Put your hand between your knees.
2) Close your eyes and let your chin come to your chest.
3) Take a slow and constant deep breath and consciously relax your facial muscles. At this time, be careful not to form wrinkles between the eyes and the muscles, lips, and tongue around the eyes.
4) Relax your shoulders as much as possible and droop as if the muscles behind your neck are paralyzed.
5) Imagine yourself as a "jellyfish over a chair" and relax your whole body muscles with deep breathing so that you feel really comfortable. Every time you exhale, more and more tension is released.
6) As the upper body is completely relaxed, it feels warm and pleasant. A good feeling surrounds the whole body.
7) Relax all muscles, including left and right arms, calves, and thighs, one after another. It relaxes it to the point where you think it is a mollusk without bones. If there is a muscle that rarely loses strength, apply strength to the muscle once to relax it and relax it again.
8) When the tension in the whole body is completely relaxed while repeating this, finally, take a slow deep breath three times. The body is completely relaxed like a jellyfish and ready to switch to a comfortable sleep state.
Winter points out, "If you can take a physical rest, you can fall asleep in just 10 seconds," adding, "But it's better not to imagine 'moving activities' for 10 seconds to fall asleep."
For example, if you think of an image of moving your arm, the brain can be conscious of it, making your arm muscles tense and breaking your physical rest. To remove images such as 'moving activities', Winter proposed the following three image training.
Get to sleep in 2 minutes: Mental rest
While maintaining a "physical rest" state like a jellyfish, the following image comes to mind.
1) On a warm spring day, I imagine lying in a canoe floating in a quiet lake and looking up at the blue sky.
2) I imagine lying in a huge black velvet hammock in the pitch darkness.
3) He repeatedly tells himself, "Don't think."
4) In this process, other imaginations do not overlap, and such image training is repeated for more than 10 seconds.
5) It is not necessary to do all three image training above. Focus on only one of these, and if you can't concentrate, change it to the next imagination.
As a result of repeated training for 6 weeks, I fell asleep within 2 minutes despite the shell noise
As a result of the experiment, the preliminary pilots of the Navy Flight School were divided into two groups: "Rest Group" and "General Group," the control group, and the group who took a break in mental and physical tests showed better skills than the group who did not.
After six weeks of repeated training, 96% of the experimental group fell asleep within two minutes. He fell asleep even when drinking coffee with caffeine or under simulation noise such as machine guns and artillery.