In just two minutes, you can learn to fall asleep.

Many of us find it difficult to fall asleep. No one enjoys lying in bed all night worrying about the next day when they wake up feeling like a zombie. So it’s no surprise that a method that claims it can put you to sleep in just two minutes has gone viral.

In 1981, Lloyd Bud Winter published “Relax and Win: Championship Performance,” a book outlining the method. A recent viral TikTok video by a fitness coach with more than 1.7 million followers brought it back into the public eye. Since it was published in January, his video demonstrating the approach has received over 10 million views.

What is the military’s way of sleeping?

Agustin explains in the video that the technique was created in the military to help soldiers fall asleep on the job at any time or place. In order to “relax and shut down each part of your body from head to toe, literally.”

He explains how to use this technique by following these steps:

Relax

Relaxing your muscles from your head to your feet is exactly what Augustin shows you how to achieve. “Let go of tension in your forehead muscles to begin with. Inhale and exhale as though you were taking a deep breath. He continued, “Now, go down to your neck and shoulders.” “Avoid clenching your shoulders. Your hands and fingers should be dangling freely from your side as you lower them as low as possible. A warm sensation should flow from the top of your head down to your fingertips, the instructor tells us. As you inhale and exhale, envision a warm sensation that travels from your heart to your toes, starting at the top of your chest and working its way down.

Breathe

Take a few calm, deep breaths, making sure your shoulders and hands are relaxed.

Taking a breather

In order to rid your mind of any stress while doing this, Agustin encouraged you to think of two scenarios: resting in a boat surrounded by clear lake water or lying in black velvet hammock in a pitch black room. “Repeat these phrases for 10 seconds if you find yourself getting distracted or thinking about something else: ‘Don’t think.'” Don’t give a second thought. “Don’t think,” he told them.

If done correctly, this method can help you fall asleep more quickly—but you’ll need to put in the time to get it right. According to Agustino, you should be able to fall asleep within two minutes of closing your eyes after practising this every night for six weeks.

Is it possible to learn how to fall asleep on your own?

This method may appear to be a scam. It is, however, possible to train oneself to fall asleep faster with this strategy, according to Dr. Sanjiv Kothare of the Cohen Children’s Medical Center in New York, a sleep specialist and head of paediatric neurology.

“Cognitive behavioural therapy and what’s being displayed in that movie is exactly what I do with my patients,” Kothare told TODAY about the process she uses with her patients to help them sleep better. When it comes to learning how to fall asleep.

He stated there are two key elements to remember.

Try to sleep while you’re not exhausted

This will cause you to get “physically fatigued or sleepy,” according to him. When it comes to military personnel, “Of course, this does not apply.”

Restrain your sleep schedule

Conventionally, doctors tell patients who suffer from insomnia to avoid getting into bed early and instead focus on falling asleep as quickly as possible once they are there. “Sleep associations are bad, so don’t do other things like reading a book or watching TV. “Sleep should be the only thing linked with the bed.”

‘Once you’re ready to sleep, reduce the lights to start melatonin surge, close your eyes, breathe with your mouth and concentrate on your abdomen and do exactly what is demonstrated in that video,’ added Kothare. A speeding mind can be calmed down by simply saying “don’t think, don’t think” over and over again, he agrees.

In time, you get used to it and eventually fall asleep, according to Kothare. The way we think is pre-programmed.” After a period of time, your brain will learn to relax naturally.”

And it’s possible that you’ll start to see results even before the six-week mark.

“Six weeks could be generous… You’ll start to see results within two weeks, according to Kothare. When it comes to getting a good night’s sleep, motivation is the most critical factor. In order to succeed, “motivation is a must.”

Helpful hints for a good night’s sleep

It’s advisable to avoid taking a nap throughout the day and instead “just go to bed when exhausted and do it on a consistent basis every night,” according to Kothare. Other variables that he advised individuals to keep in mind when trying to fall asleep more easily:

Take a look at the conditions under which you are able to sleep. “Try to keep the room dark,” Kothare said. As much as feasible, the environment should be quiet and cool, not very heated.

Medical conditions must be ruled out. “Medical disorders must be cleared out before treating the primary sleeplessness,” added Kothare. There are a variety of medical conditions that might interfere with falling asleep, including anxiety, depression, and snoring. If you have any of these conditions, it may be difficult to fall asleep.

Consider melatonin as an option. He also recommends taking one milligramme of melatonin (the “hormone of the dark”) within an hour of going to sleep, as a supplement to this cognitive therapy. “A milligramme of melatonin may aid with the cognitive behavioural treatment. Once your brain has been trained, you can stop,” stated Kothare. “You don’t need 10 or 20 milligrammes of it. People assume they do.” One milligramme of melatonin an hour before sleep onset is as effective as 10 milligrammes of the supplement. Once you’ve followed the instructions in the TikTok video, you’re all set.

How to deal with insomnia?

In addition, Kothare cautioned people against using sleep-inducing gadgets to place undue stress or anxiety on themselves, which he said is a widespread problem.

Let’s imagine you have to get up at 5 a.m. and do something important, like, for example, catch a flight and then give a huge talk. “OK, I need seven hours of sleep so I should be sleeping by at least 10 o’clock, so let me wind down by 9 O’clock and attempt to fall asleep,” you’ll think. As soon as an hour has passed, you start to worry that you’ll only have six hours of sleep left. Once more, you attempt to drift off to sleep but an hour has passed and so has your anxiousness (increases). At 3 a.m., you may wake up thinking, “I only have two more hours of sleep,” if you manage to get some rest.

This downward spiral into anxiety is something we’ve all been through. To escape that, Kothare advises that one should be eternal. In order to avoid assessing time, he advised, “Put an alarm on your phone and turn it around.”

In addition, he recommends that patients avoid lying in bed for long periods of time in an attempt to fall asleep. For example, “let’s assume you try all of this cognitive treatment and you still can’t go asleep in 20 minutes,” as Kothare put it. “Get out of bed, go somewhere else, read a book in dim light, then return to bed.” “Do it again in 20 minutes, and keep doing it until you fall asleep.” In addition, “don’t go in front of the TV since the bright light instructs your brain to stay awake, and inhibits melatonin,” he said, stressing the importance of keeping devices out of the way.

You can also benefit yourself by changing your outlook on sleep. Develop the habit of telling yourself that you’ll be OK the next day regardless of whether you fall asleep or not. I’m not going to die, “Kothare remarked this. “After a period of time, you should be able to fall asleep on your own.

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