Do you have trouble falling asleep? Here is a technique used by the American to find sleep without difficulty, in less than 120 seconds.
French people sleep an average of 6 hours 45 minutes a night, reveals the Baromètre de Santé publique France this Tuesday. ‘For the first time since sleep is epidemiologically observed in France, the average night-time sleep time is less than 7 hours,’ specialists warn. This is mainly due to the development of night work and screens.
It’s hard to get to sleep, after spending an evening on your computer or smartphone.
.. To fall faster into Morpheus’ arms, here’s a technique that is supposed to help you fall asleep in two minutes.
It was adopted by the U.S. military and detailed in 1981 by an American sports coach, Lloyd ‘Bud’ Winter, in his book Relax and Win: Championship Performance in Whatever You Do.
A 4-step Method
By following these four steps, it would be possible to fall asleep in two minutes. (Photo: Pixabay)
The technique is simple, it is based on relaxation and breathing. It is divided into four stages:
- Lie down and relax the muscles of your face, including the tongue, jaw and muscles around the eyes.
- Relax your shoulders by lowering them as low as possible. Relax each arm, moving them up and down, one after the other.
- Exhale, relax your chest muscles, then your legs, starting with your thighs, calves and feet.
- Clear your mind for ten seconds. Imagine either lying in a canoe on a lake with nothing but a clear blue sky above you, or lying in a black velvet hammock in a dark room.
Another solution: repeat yourself ‘think of nothing, think of nothing, think of nothing, think of nothing’ for ten seconds.
This technique would be effective in 96% of cases after six weeks of practice.
‘Sleep in a cool, dark and quiet room’
If it doesn’t work, here are some other useful tips to help you fall asleep. In a previous article on this topic, we interviewed a doctor at the Rennes sleep centre in Rennes, Ille-et-Vilaine. To make it easier to sleep, Dr. Prigent reminded us that we should preferably ‘sleep in a cool, dark and quiet room, without television, lie down and get up at fixed times’.
Above all, he insisted, it is absolutely essential to ban the screens just before going to bed: ‘They produce light, which is an external synchronizer, a brain rhythm donor, that will send a message of awakening through the retina. »
What if, despite everything, we still can’t get to sleep? ‘Do not eat: the power supply is also a synchronizer. You can possibly have a glass of water. If you have obsessive thoughts, writing them down is a good way to get rid of them. After that, you have to go back to bed and relax as much as possible…’
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