120초 만에 잠드는 법 VIDEO: US Navy Method Makes You ‘Fall Asleep In 2 Minutes’

US Navy Method Makes You ‘Fall Asleep In 2 Minutes’

BY : JULIA BANIM

There are few things more frustrating in life than lying awake at 2am staring at the clock as it ticks forbodingly towards ‘getting up time’.

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120초 만에 잠드는 법(미 해군 속성 수면법) [5 Easy Steps] 1단계 침대에서 얼굴을 위로 향하게 하고 누우세요 혀 턱 눈 주위를 포함한 모든 근육을 이완시키세요 찡그려지는 부분이 있다면 이마 중간 부분을 이완하는데 집중해보세요 이마가 완전히 부드러워져야 합니다 이상하게 들릴 수도 있지만 눈구멍을 아예 축 늘어뜨린다는 느낌으로 이완시키세요 2단계 어깨를 최대한 아래로 떨어뜨리세요 이렇게 하면 목 주면 긴장도 풀어줄 수 있습니다. 다음 양쪽 팔 위아래 부분의 긴장을 풀어주세요 팔 긴장을 풀기 어렵다면 힘을 조금 주었다가 힘을 뻬보세요 그 후 손과 손가락의 긴장도 똑같이 풀어주세요 유튜브 3단계 숨을 내쉬고 가슴의 힘을 빼세요 폐가 공기로 채워지는 것을 느껴보세요 4단계 다리의 힘을 빼세요 허벅지의 긴장을 먼저 풀고 점점 아래로 내려가 종아리까지 힘을 빼보세요 그후 발과 발목에 집중하세요 5단계 이제 근육의 긴장이 풀어졌으면 마음을 비울 차례입니다. 책의 저가 로이드 버드 윈터는 다음과 같은 이미지를 연상하면 생각을 정리하고 모든 방해요소를 차단할 수 있다고 합니다 1번 이미지 잔잔한 호숫가 보트 위에서 누워있는 모습을 상상해 보세요 유튜브 2번 이미지 아무 것도 안보이는 캄캄한 방안을 상상해 보세요 이래도 효과가 없으면 혼잣말로 "생각하지 말자" "생각하지 말자" "생각하지 말자" "생각하지 말자" 를 10초 동안 계속해 보세요 상세는 아래 동영상 참조 황기철 콘페이퍼 에디터 큐레이터 Ki Cheol Hwang, conpaper editor, curator

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You have tried all the herbal teas, the steaming baths, the lavender scented pillows. And yet you still can’t nod off, no matter how exhausted you may be. Such nights can make your working day absolute torture as you wander around in a bleary fog.

However, bad sleepers everywhere can perhaps find hope in a sleeping method developed by the US Navy Pre-Flight School.

This scientific method more or less promises sleep in two minutes flat, even under the most stressful of situations.

Members of the military must of course learn to sleep during uncomfortable and sometimes traumatising situations. Furthermore, their jobs require them to remain alert during duty, able to think fast in dangerous situations.

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It is therefore vital servicemen and women learn how to get a quality night’s kip, even during times when their peace is punctuated by gunfire and their bed is somewhat less than cosy.

Sharon Ackman, who writes about high performance for military, veterans and their families, wrote an article for Medium where she explained how 96 per cent of pilots could drift off in two minutes or less after just six weeks of practicing this method:

Imagine being able to fall asleep almost instantly. No matter how many things are going on around you, or how on edge you feel. Being able to block out all that background noise. Knowing how to slow down your body, switch off your mind, and give yourself permission to reset. Turning five minutes of downtime into guaranteed slumber.

Everything will be easier. Your mind will be clearer. Your decisions will be better. You’ll have more energy, and you’ll be able to push your body further, day after day.

While others are wriggling around, fixating on uneven terrain or the loud snorer, you’ll have a combat-tested system for sleep. One that will keep you sharp, constant, and on top of your game.

So what is this magical method and how do we non-Navy Seals draw from it? Well, according to sports performance book Relax and Win: Championship Performance by Lloyd Bud Winter, this tried and tested piece of military wisdom can be broken down into four distinct steps.

Firstly, the sleepy person must relax their facial muscles; including their tongue, jaw and the six muscles surrounding their eye sockets. Squinting and frowning are big no-nos as tension needs to leave your face.

Secondly, the wannabe sleeper should draw their focus to their shoulders; dropping them as far down as they can. They should then relax their upper and lower arms; first on one side, and then on the other.

The third step is to breathe out, relaxing the chest. Finally, the sleep-wanter should relax their legs; beginning with their thighs before moving down to their lower legs.

After completing these four steps, the desirer of slumber must then spend a good ten seconds clearing away the clutter of their mind. Bud Winter suggests picturing one of three mental images in particular.

The first image is lying in a canoe on a serene lake, with a blue sky above you, while the second is being cuddled up in a black velvet hammock inside a completely dark room.

The third image is repeating ‘don’t think, don’t think, don’t think’ over and over for ten seconds. Although if you are sharing a bed, maybe keep your voice down a bit.

Will you be giving this a go tonight? Share the results if you do.

If you have a story you want to tell send it to UNILAD via stories@unilad.co.uk

https://www.unilad.co.uk/science/us-navy-method-makes-you-fall-asleep-in-2-minutes/

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