In the 1940s, Bud Winter, a sports psychologist, developed this method to address the critical rest needs of soldiers, even during combat. Although no direct scientific studies have confirmed its effectiveness , the principles behind it, such as deep breathing and mental visualization, are widely recognized by sleep experts.
The steps of the military method
Want to try? Here are the steps to try and fall asleep in just 2 minutes :
- Facial Relaxation : Completely relax the muscles in your face, including your jaw, tongue, and forehead.
- Shoulder and arm relaxation : Let your shoulders fall as if they were becoming heavy, then release your arms one by one, starting at the top.
- Deep breathing : Take slow, deep breaths to calm your heart rate and relax.
- Progressive relaxation : Slowly move down your body, relaxing your legs, from your thighs to your feet.
- Mental release : Imagine a calming place, such as a deserted beach at sunset or a peaceful lake. If extraneous thoughts arise, gently repeat a simple phrase, such as “Don’t think ,” for 10 seconds.
Science and method: an effective combination?
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