For most of us, how much sleep we get is not a matter of life and death.. Yes, of course, due to insufficient sleep, we can make not the best decisions, but if we suddenly start nodding off at a work meeting, it will not kill anyone..

But during the Second World War, the US Army came to the conclusion that when combat pilots did not get enough sleep, their poor decisions and slow reactions led to tragic consequences.. And in order to reduce losses, it is important for pilots to ensure healthy sleep..

That is why the army command received Navy midshipman Bud Winter to develop a method for quickly falling asleep in any conditions.. Before being drafted into the army, Winter was a successful varsity football coach who collaborated with a psychology professor to create several techniques to help athletes relax and excel in even the most stressful environments..

As it turned out, the relaxation method created by Winter works: after six weeks of practice, 96% of pilots fell asleep in 120 seconds or less.. Even when shells were bursting nearby. Even after they've had coffee. Even sitting.

And since this method suits combat pilots, it will suit you too..

Here is what it is:.

Take a comfortable posture.

Of course, if you have already settled into a comfortable bed, this will not be a problem for you.. But if you decide to take a nap out of the house, you need to take the most comfortable position possible (for example, lean back the seat if you are trying to doze off in the car, put several chairs together and cover them with something soft if you need to sleep at work, and.

Relax your facial muscles.

This item is the key to the whole process. Each person has 43 facial muscles, and in many ways it is through their tension that the body determines the level of its stress.. When you completely relax your face, you tell your body that everything is fine, you are in a safe place to sleep..

So close your eyes and try to relax all the muscles of the face: forehead, cheeks, tongue and jaws.. Imagine that all these muscles turn into jelly and go limp. When you do this, you will notice that it affects your breathing - it becomes deeper and slower..

Next, move on to relaxing the muscles around the eyes.. There are six muscles around each eye - relax them as much as possible.

Relax your shoulders.

Imagine that they become very heavy, and then relax. Let them sink down like they're falling towards your feet. Let your back and neck relax as much as possible. Take a deep breath and exhale slowly while letting go of any remaining tension (for most people, most of the tension accumulates in the muscles of the shoulders, neck and jaws).

After that, move on to the arms: feel them heaviness, and then relax.. If you are right-handed, start on the right side; if you are left-handed, start on the left. If that doesn't work, tighten your arm all the way and then relax.. Repeat the process with the second hand.

Let your feet relax and limp.

Feel how the muscles of your right thigh are getting heavier, stronger, and all tension is gone from them.. From the hips, go lower and lower, repeating this process, and then take up the left leg..

Clear your mind for 10 seconds.

Now that you have completely relaxed your body, all you need to fall into a deep and restful sleep is to turn off your mind (this process is similar to turning off a computer - after you press the "

What should be avoided in such a situation is thoughts about any movements (“Tomorrow I will have to go to the store”, “Did I forget to take out the garbage” and the like). The thing is, you don't just think about the moves.. You unconsciously repeat them. When you think about something like this, it often causes micro-contractions in certain muscles in the body, nullifying the work you've done..

Winter gave some advice on what to "

•Imagine a warm spring day, you are lying on a raft in the middle of a crystal-clear lake, on which not a single wave runs. You look at the sky, at white fluffy clouds. Focus on this picture and drive out of your mind all extraneous thoughts, especially those that include some kind of movement.. Hold this picture in your head and enjoy it for at least 10 seconds..

• If you do not fall asleep during the first mental exercise, imagine that you are lying motionless in a large black hammock and surrounded on all sides by a dark and starless night.. Also hold this picture in your mind for at least 10 seconds..

• The third mental exercise is to endlessly repeat the words "

That, in fact, is all.

As soon as your body becomes completely relaxed, you will clear your mind, then you will immediately fall asleep.

Don't expect everything to work right away. Remember that the pilots who were taught this method practiced it day after day, and only after six weeks of practice did they achieve perfection.. Trust me, if you set aside a few weeks to practice, that time won't be wasted.. You can sleep anywhere and in any circumstances, which will have a very beneficial effect on your mood and performance..

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