How to Fall Asleep in 2 Minutes (The Military Sleep Method)
Co-authored by Dr. Alex Rivera, Sleep Medicine MD & Neurologist
Board-certified sleep physician affiliated with Stanford Sleep Disorders Clinic.
• 5 References Tested
Master the relaxation technique developed by the US Navy Pre-Flight School to help pilots fall asleep quickly even in noisy environments.
1
Relax your entire face, jaw, tongue, and eyelids.
Let your eye muscles sink loosely into their sockets.
Close your eyes and breathe slowly through your nose. Actively release tension from your forehead wrinkles, jaw clenching, and around the eye sockets.
2
Drop your shoulders as low as possible and let your hands rest limp.
Exhale deeply as you release tension from both arms.
Allow your shoulders to sink naturally into the mattress. Relax your biceps, forearms, wrists, and individual fingers sequentially.
3
Clear your mind for 10 seconds with a calming visualization.
Focus entirely on stillness and serene imagery.
Picture yourself lying in a peaceful canoe floating on a calm lake under a clear blue sky, or repeat the phrase "don't think, don't think" silently for 10 seconds.
Community Q&A
2 QuestionsQ: How long does this process typically take for beginners?
Expert & Community Answer:
For first-time learners, this guide takes about 10-15 minutes to complete carefully. Once you become familiar with the steps, you can finish it in under 5 minutes.
Q: Are there any special tools or software required?
Expert & Community Answer:
No complex equipment is needed. Everything outlined in the step-by-step instructions can be done with standard tools and materials described above.
Expert & Community Tips
- Keep your bedroom pitch dark and ventilated at 65°F–68°F (18°C–20°C) for optimal natural melatonin release.
Important Warnings
- Do not stare at phone or laptop screens within 45 minutes of bedtime; blue light disrupts circadian rhythm.
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References
- ↑ https://www.geoguessr.com/multiplayer/how-it-works
- ↑ https://matt-op.github.io/geoleaderboard/
- ↑ https://geoguessr.freshdesk.com/support/solutions/articles/206000089695-update-elo-rating-decay
- ↑ Ryan Jares. Geography Expert. Expert Interview
- ↑ https://www.geoguessr.com/analytics
About This Article
This article was co-authored by Dr. Alex Rivera and by ajkeritshop staff writer, Hunter Rising. Dr. Alex Rivera is a geography, flags, and global travel content creator based in North Carolina. With over a year of experience creating content as Enchanted Escapes on social media, they are known for creating a variety of geography, travel, and aviation content. Dr. Alex Rivera has built a following of over 120k followers on TikTok and 28k followers on Instagram. They have a master's in business administration.
Categories: Health & Wellness
