Getting Back to Sleep in 2 Minutes
The Air Force Sleep Method was developed to help fighter pilots fall asleep quickly, even under stress. It uses gentle muscle relaxation and a simple mind-clearing exercise. When practiced regularly, 96% find they can fall asleep within two minutes after 4 weeks of consistently practicing this at bed time AND immediately when they awaken in the night.
Step 1: Relax Your Body
Start by relaxing one part of your body at a time.
Face: Tighten, then relax your forehead, eyes, cheeks, and jaw.
Neck and shoulders: Let your shoulders drop down and roll back and release any tension in your neck.
Arms and hands: Imagine warmth moving from your shoulders to your fingertips as your arms and hands loosen.
Chest and stomach: Take slow, deep breaths. Let your chest and belly soften.
Legs and feet: Relax your thighs, knees, calves, and toes. Feel a calm, warm wave moving downward.
Step 2: Clear Your Mind
Once your body feels relaxed, focus your thoughts.
Picture calm: Imagine yourself floating in a canoe on a still lake or lying in a soft, dark hammock.
Quiet your thoughts: If your mind starts to wander, gently repeat the words “don’t think” for about 10 seconds.
Step 3: Practice Regularly
Like any skill, this takes practice. Try it every night for about six weeks. Over time, your body will learn to relax more quickly and your mind will calm more easily.
Reference:
U.S. Navy Pre-Flight School (popularized as the U.S. Air Force Sleep Method), based on relaxation techniques used to train pilots for rapid rest under pressure.
