How to fall asleep in 2 minutes: a method that is used in the US Army

Young man sleeping in bed

Each of us has his own battles and battles in life. Lack of sleep  is one of them, associated with stress, lack of daily routine, emotional shocks that we experience daily. According to statistics , 70 million people in the United States suffer from insomnia and other sleep disorders. Having a cool dark bedroom no longer helps the modern person to fall asleep. New measures are needed.

We at  Lifegoodwithfitness know how important a good sleep is, so we’ll be happy to talk about the 2-minute sleep method used by the US Army.

Young man sleeping in bed

The secret to relaxing quickly and falling asleep was described in the book Relax and Win: Championship Performance back in 1981. But only now is the method widely discussed and applied by ordinary people.

It is said that this technique was invented by tough military leaders who were worried about the performances of their soldiers. Fatigue and lack of sleep led their subordinates to mistakes that a good soldier had no right to make. The military simply did not have enough attention due to fatigue. The method described in the book showed 96% effectiveness over 6 weeks of testing .

Here are a few steps you should take before falling asleep. All of them will take you no more than 1.5 minutes.

Step number 1

Step number 1

Relax all the muscles of the face, including the tongue, jaw, and muscles around the eyes.

Step number 2

Lower your shoulders as much as possible. Then completely relax alternately between the right and left hands.

Step number 3

Step number 3

Exhale and relax your chest. Then relax your legs, from the hips to the toes.

Step number 4

The previous steps seem simple, but now something more complicated: try to completely get rid of thoughts.

Spend so 10 seconds, and then imagine these 3 pictures that will help you relax and not think about anything.

Picture No. 1 : You are lying in a canoe that floats on the lake, and there is nothing around but a clear sky above your head.


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Hidden Canoe on Lake Nokomis in Minneapolis, MN

A post shared by Tyler Holley (@tjholleyphotography) on

Picture # 3 : You repeat “Don’t Think, Don’t Think, Don’t Think” for 10 seconds.

Picture # 3 : You repeat “Don't Think, Don't Think, Don't Think” for 10 seconds.

Your central nervous system is the first thing that suffers from the lack of sleep. Then to this is added a weak immune system, memory problems, high blood pressure, obesity and many unpleasant diseases. So why not try this method? You are not risking anything.

We hope that this technique will help you finally fall asleep quickly and sleep soundly all night.

Already tried to fall asleep in this way? If you have your own quick fall asleep techniques, share them in the comments!


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