How to FALL ASLEEP in 2 Minutes (The Military Secret) Dr. Mandell
- Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music.
- Make sure your bedroom is dark, quiet, and cool. These conditions are ideal for sleep.
- Avoid caffeine and alcohol before bed. These substances can interfere with sleep.
- Get regular exercise, but not too close to bedtime. Exercise can help you fall asleep more easily, but it’s important to avoid exercising too close to bedtime, as this can make it harder to fall asleep.
- If you can’t fall asleep after 20 minutes, get out of bed and do something relaxing until you feel sleepy. Lying in bed awake can make it harder to fall asleep.
The “military method” is a technique that some people find helpful for falling asleep quickly. Here are the steps:
- Get into a comfortable position.
- Close your eyes and relax your muscles.
- Focus on your breathing. Breathe in slowly and deeply through your nose, and exhale slowly through your mouth.
- Repeat steps 2 and 3 for 10 minutes. If you find yourself getting distracted, gently bring your attention back to your breathing.
- If you haven’t fallen asleep after 10 minutes, get out of bed and do something relaxing until you feel sleepy.
It’s important to be patient and consistent with these techniques. It may take some time to find what works best for you.