How to sleep in 2 minutes even if you have insomnia

From sportschosun.com

A sleeping method that allows people who suffer from chronic insomnia to fall asleep in two minutes has been introduced, making headlines.

According to foreign media such as the Daily Mail, Justin Augustine, a fitness expert in Canada, delivered a sleep method developed by the U.S. Army to help fighter pilots fall asleep in noisy and stressful situations. The video has become so popular that it has recorded more than 11 million views until recently. He claimed that about 90 percent of those who tried the sleep method worked.

This sleeping method consists of deep breathing, muscle relaxation, and imaging. 

First, lie down in a comfortable position in bed and relax your muscles in the order of your eyes, cheeks, and chin.

At this time, you breathe deeply and relax your muscles by exhaling slowly.

The hands, fingers, and arms are also comfortably stretched to the side.

Then slowly relax in the order of neck, shoulder, chest, belly, thigh, knee, leg, and foot.

The next step imagines that 'Warm Feeling' is transmitted from the top of your head to your toes.

Now, we need an image association.

Justin suggested two scenes.

One is 'Lying in a canoe in a calm lake with nothing but a clear blue sky' and 'Lying in a hammock made of black soft cloth in a dark room without light'.

Justin emphasized that practicing this meditation method every night for six weeks would allow him to fall asleep within two minutes of closing his eyes.

After the video was released, a netizen said "I've been practicing this sleeping method for more than 30 years since I was a soldier. It has a very good effect."

Another netizen wrote, "I'm a truck driver and I desperately need a break, which helps a lot", "Following a night of deep anxiety, you fall asleep magically"", a chronic insomnia patient who was very sceptical at first. However, I was happy to experience something that actually worked and posted comments such as..."

Studies have shown that relaxation techniques such as deep breathing and visualization can improve the amount and quality of sleep.

When exhaled for a long time, the heart rate slows down rapidly, activating the parasympathetic nervous system (a neural network that relaxes the body after a period of stress or danger).

Relaxing each part of the body is also a type of meditation known as 'body scanning', which has been proven to cause hormones related to feeling calm.

https://www.sportschosun.com/culture/2024/12/how-to-sleep-in-2-minutes-even-if-37542