Having difficulty sleeping is a problem faced by many people. Whether by stress, anxiety or other factors, insomnia can directly impact quality of life.
A curious solution, which has gained popularity in recent times, is the so -called “military technique” that helps people small sleep in just two minutes. But what is this technique and does it really work? The military technique was created to help soldiers quickly fall asleep in adverse situations, such as in war zones or places where sleep is essential, but conditions are extreme.
It was first reported in the book Relax and Win: Championship Performance, published in 1981 by Lloyd Bud Winter. “It is a method that promises to induce sleep in just two minutes and is anchored in the progressive relaxation of different parts of the body and the mentalization of calm scenery,” says Marcio Zanini, psychiatrist and sleep physician, full member of the Brazilian Sleep Association.
How is the technique done and who can do?
The military technique is suitable for anyone who wants to fall asleep faster or reduce the time rolling in bed before they fall asleep. It can be used by people with busy routines, students who arrive late at home and even athletes.
See the step by step how to do:
- Relax the muscles of the face: Tests, the eyes, cheeks, jaw and tongue so that the whole region is without tension.
- Loosen your shoulders: Release your arms and shoulders, relaxing them one at a time and going down to your fingers.
- Breathe: Focus on slow and deep breathing, allowing the tension to leave the body.
- Relax the legs: Start with the hips, moving to the thighs, calves and finally your feet and fingers.
- Clean the mind for 10 seconds: Think of a quiet scene, such as being lying in a field under a blue sky, or mentally repeating phrases like “don’t think, don’t think” to avoid distractions.
“Progressive muscle relaxation and the mentalization of a quiet scenario can facilitate the beginning of sleep. But while the technique is widely publicized, there are still few strict scientific studies that prove its efficacy in the long run and for different population groups. The best way to know if the technique works, is to try it for a few weeks. Some factors may disrupt the effectiveness of the technique such as anxiety, excessive concerns, chronic insomnia and inappropriate sleeping environment, ”explains Zanini.
The professional also recommends that people with medical conditions or sleep disorders, such as chronic insomnia, should seek guidance from an expert before depending exclusively on this method. “The technique can be useful for many people, but it is not a magic solution for all sleep problems. It is important to consider your individual needs and seek medical advice if necessary, ”adds the sleep doctor.
This content was originally published in a fast sleeping military technique: what it is, how it works and step by step on CNN Brazil.
Source: CNN Brasil
I am an experienced journalist and writer with a career in the news industry. My focus is on covering Top News stories for World Stock Market, where I provide comprehensive analysis and commentary on markets around the world. I have expertise in writing both long-form articles and shorter pieces that deliver timely, relevant updates to readers.
