Sleep is crucial to all humans, even more so if you are trying to lose weight, as it impacts multiple hormones and decisions, making it harder to shift those extra pounds.
Lack of sleep can cause stress, but it’s something that many people struggle with and are looking to improve. It’s understandable, especially if you are trying to relax and wind down after a day of being overloaded with work and the kids.
A military sleep technique has gone viral on TikTok with the promise that it can make you fall asleep in less than two minutes. This makes sense; our troops have to steal precious moments of sleep in the most precarious situations.
So, if you’re struggling to sleep, can you look towards the military and use some of their tips to help you get to sleep at home?
We’re looking at the military sleep technique that might help you sleep, as well as some other tips on improving your sleep schedule.
Related: The link between sleep and weight loss
How to fall asleep in two minutes…
Justin Agustin shares the technique used in the military so that they can fall asleep anywhere in under two minutes.
While your home is likely a safe and calm space in comparison to a warzone, it’s still worth noting the following techniques if sleep is ever-elusive.
Humans require sleep, even soldiers that are in the midst of battle. And so this technique was developed to help soldiers fall asleep anytime and anywhere so that they are cognizant enough to focus and do their duty.
It was developed with fighter pilots in mind, as they need to have access to 100% of their reflexes to fly safely - but it can be utilized in a slightly calmer environment, too - like your home after the kids have gone to bed.
It is a pretty simple, but revolutionary technique, and it involves lying down and visualizing “shutting down” your body from head to toe. Start with your forehead, eyebrows, eyes, cheeks and mouth and then move down through each part of your body, relaxing them as you go. While you are doing this, focus on your breathing, and imagine a warm sensation enveloping your body all the way from your head to your toes.
Physical relaxation is only one part; you must also relax your mind and clear it of any stress. To do this, imagine yourself on a peaceful lake, in a canoe or in a dark room lying in a hammock. If you feel your mind wandering at any time, repeat the words “don’t think” for ten seconds.
Now, it’s time to practice. Do this every time you go to sleep for the next six weeks. It’s estimated that around 90% of people who do this every time they sleep are able to fall asleep in under two minutes.
Other tips for getting a good night’s sleep
A few things can interrupt your crucial beauty sleep, and while this military tip might help you get a few more zzz’s, there are some other things you can implement throughout your day that will also help you get a deep and restful sleep.
No caffeine after 2 pm…
You might love a coffee to keep you going in the afternoon, but if you reach for a latte in the late afternoon, you might need help to get to sleep at night. Or, you might find that you have a restless sleep throughout the night and wake up feeling tired.
If you enjoy caffeine, keep it confined to pre-2 am. After this time, stick to decaf coffee and herbal teas.
Keep your phone out of your room…
The blue light emitted from television and mobiles can impact your circadian rhythm, which impacts your ability to sleep soundly.
Plus, having your phone near you can make it tempting to endlessly scroll or respond to an email or text message instead of sleeping.
Nowadays, most mobiles have a blue light setting which will switch the blue to red light after a certain time so as not to disrupt your sleep.
Try and keep your mobile phone out of your room, and if you need an alarm, get an old-fashioned clock radio to wake you up (or a fancy new natural light alarm). Or you might have a smart watch that you wear to track your sleep and steps, and most of these have an in-built vibrate alarm to help you wake without the sleep-disturbing blue light.
Keep a regular sleep schedule…
Do you find yourself going to bed at 9 pm one day, 12 am the next and napping the day away another?
A regular sleep schedule will help train your body to go to sleep when you want to.
You should be able to go to sleep and wake up at the same time every day without the need for an alarm. If you do this, you will feel more rested and be ready to go to sleep when you go to bed.
Related: 9 tips to improve your sleep quality
Ready to get a good night's sleep…
A good night’s sleep is crucial to overall health and well-being as well as supporting your weight loss goals.
Sleeping can be a struggle for many, and sticking to your goals is difficult if you aren’t getting your full seven to nine hours of sleep. While there are hacks to help you get a good night's sleep, cultivating a healthy lifestyle and taking steps every day to ensure a restful sleep is the ultimate solution.
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