“Special Forces technique” to fall asleep quickly in 3 minutes. Opinion of a doctor-somnologist

Manchester City forward Erling Holand recently revealed that the most important thing in his daily routine is to get a good night’s sleep. Indeed, sleep is as important an element in an athlete’s life as training and proper nutrition.

According to an October survey by the Public Opinion Foundation, about 70% of Russians are anxious. Given these figures, it can be assumed that more than half of our population has difficulty falling asleep.

doctor-somnologist, expert of the Medical Faculty of Synergy University

There are many different techniques for falling asleep quickly. One of the most effective ones is called the “special forces technique”, because it was originally used by the military, who needed to restore physical and emotional strength in a short time. The author of this technique is considered an American psychologist and sports coach Bud Winter.

“Special Forces technique” can be used as an ambulance. It is suitable if a person did not sleep well the night before or needs to relax a little during the day.

To fall asleep in about three minutes, you need to find a quiet, cozy place where you will not be disturbed by extraneous sounds or other people. You need to lie down with your arms crossed on your chest, close your eyes, relax the muscles of the face, shoulder girdle, arms and legs as much as possible.

In this position, you should breathe with an emphasis on long exhalation. This means that you make a calm inhalation and a long-long exhalation. Repeat this way for 10 times. At the same time, you must not move and open your eyes.

Additionally, you can connect the method of visualization. Imagine that you are on the beach, lying on the warm sand under the warming rays of the sun, and the breeze gently ruffles your body. You can mentally transport yourself to any other place – for example, to the mountains. The main thing is that it is pleasant and comfortable for you there.

Some experts advise rolling your eyes under closed eyelids for the best effect, but if this makes you uncomfortable or makes you tense, it is better to do without it.

“Special Forces Technique” will be several times more effective if you strictly adhere to the following rules:

• try to observe the sleep schedule, falling asleep and waking up at the same time;
• don’t eat too much before going to bed;
• three to four hours before falling asleep, exclude physical activity;
• shortly before going to bed, eliminate sources of natural and artificial light. The latter are understood including gadgets: instead of reading the news feed in social networks is better to read a book or listen to an informative podcast.

I can not claim that thanks to the “special forces technique” to you will come deep sleep. But at least the first and second stages of sleep will be guaranteed. Your body and brain will get rest, which will increase your productivity and improve your mood.