Winter believes that once our body enters a state of relaxation, we can “push all thoughts related to activity out of our mind in just 10 seconds, and we will fall asleep.”
Have you ever wanted to take a quick nap? Even if you’ve found a comfortable position on a chair or in a corner of the room, closed your eyes, you still find yourself wide awake. Despite feeling quite tired, sleep eludes you, and your break is over without you having rested a single minute. Not only can you not sleep, but you also can’t seem to accomplish anything.
Not everyone can fall asleep whenever they want. Even managing to doze off as soon as you lie down in bed each night can be incredibly challenging.
However, there is a skill that can help you fall asleep in just 2 minutes, and anyone can learn it. This technique was developed during World War II for naval pilots.
How to Fall Asleep in Just 2 Minutes?
When World War II began, the U.S. military recognized a pressing issue that needed to be addressed.
Due to the tremendous pressure of aerial combat, many of their pilots became so stressed that they failed to react while flying, making fatal mistakes such as accidentally shooting their own troops or encountering completely avoidable accidents.
Sleep is a state of relaxation for both body and mind.
To reduce losses, the U.S. military enlisted Naval Lieutenant Bud Winter to research and test a scientific method for relaxation. The program’s goal was to teach pilots how to relax so they could learn and react faster, enhance concentration, and dispel fear.
The training also taught pilots how to fall asleep within 2 minutes at any time, day or night, in any situation. This technique included guidelines to ensure pilots got enough sleep and could take quick naps whenever possible.
To achieve the first goal, Winter taught the pilots how to relax their bodies. To meet the second goal, he instructed them on how to relax their minds. In fact, Winter defined sleep as a state of relaxation for both body and mind. To fall asleep whenever you want, you must first know how to relax your body, then relax your mind.
How to Relax Your Body
In the book Relax and Win, which details the program created for fighter pilots, Winter recorded the precise instructions he taught the pilots for relaxing their bodies:
“Sit down in a chair, place your feet flat on the floor. Keep your knees apart, and let your arms hang loosely in your lap. Close your eyes, and let your head fall forward until your chin touches your chest.
Take slow, deep breaths. Do not furrow your brow; relax your scalp. Next, relax your jaw and let your mouth hang open naturally. Relax the muscles in your face, including your tongue and lips. Do not clench or purse your lips. Breathe slowly.
Now, let your shoulders drop as low as possible. Do you feel the muscles in the back of your neck relax? Relax your neck as much as you can.
Next, relax your chest. Take a deep breath and hold it. Then exhale forcefully, pushing all the tension out of your chest until it deflates. Breathe slowly. As you exhale, push the tension outwards.
Next, relax your arm muscles. Start with your right upper arm, then your right forearm, followed by your right hand and fingers. You should feel your arm completely limp. Repeat the relaxation process with your left arm. Breathe slowly.
Now that your upper body is relaxed, a warm, pleasant sensation spreads throughout you. You feel very comfortable. A sense of happiness blooms within.
Next, relax your lower body. Let your right thigh relax. You should feel your thigh completely limp. Then relax your calf, ankle, and foot. Repeat the relaxation process with your left leg, starting from your thigh, then your calf, ankle, and foot.
At this point, your entire body should be completely relaxed. To ensure this, take 3 deep breaths, and as you exhale, push any remaining tension out.
If you cannot relax a certain part of your body, try tensing it first before letting go.
By following this process, your body can be relaxed to a considerable degree. Winter taught the pilots how to achieve this state in any stressful situation. It would help them to unwind, reduce tension, enhance focus, and make wiser decisions.
From this state of bodily relaxation, Winter began to teach trainee pilots how to “fall asleep and enjoy deep, comfortable sleep” by completely relaxing their minds.
How to Relax Your Mind
To sleep whenever you want, you must first know how to relax your body, then relax your mind.
Winter stated that once our body is in a relaxed state, we can “push all thoughts related to activity out of our mind in just 10 seconds, and we will fall asleep.” Therefore, to fall asleep quickly, you need to stop the racing thoughts in your head. You must cease thinking about anxieties, regrets, and current issues.
Winter particularly emphasized not to entertain any thoughts related to activity. While using imagination to “exercise in place” can yield some benefits, such thoughts will activate muscles and hinder sleep.
So, when you want to sleep, focus only on the most serene and peaceful images. Here are 3 images that Winter suggested. You don’t have to use all three; just select one, and if it doesn’t work, switch to another:
“For Image 1, imagine a warm spring day, lying on a boat on a still lake. You are gazing up at the clear blue sky with floating clouds. Do not let any other thoughts intrude. Focus solely on this image and block out other thoughts, especially those related to activity. Enjoy this peaceful scene for 10 seconds.
For Image 2, envision yourself lying on a large black velvet hammock surrounded by darkness. You must hold this image in your mind for 10 seconds.
Tip three is to repeatedly say to yourself “no thoughts… no thoughts… no thoughts.” Maintain this state and push other thoughts out of your head for at least 10 seconds.”
After 6 weeks of practice, 96% of pilots were able to fall asleep in just 2 minutes—anywhere and anytime. Moreover, they could even sleep after having coffee and despite the noise of machinery and simulated gunfire around them.
You can use this general relaxation method to unwind your body whenever you feel stressed. Then, practice the mental relaxation exercise when you want to doze off quickly. This exercise will be beneficial when you want to take a short nap. Winter believed that even a long nap of 5 minutes could significantly restore your energy. You can also use this technique to “doze off,” a form of very short sleep to stimulate creativity at the boundary between sleep and wakefulness. Or simply use this technique to fall asleep faster and deeper.
Remember that the ability to relax your body and mind is also a skill. Like any other skill, you will not succeed after just a few attempts. You must practice repeatedly until you become accustomed to relaxation. You will succeed if you diligently cultivate this habit regularly.
