How to Fall Asleep in Two Minutes

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Ever wanted to fall asleep any time, anywhere on command? This technique, reportedly from the U.S. Army, is supposed to help you do just that, letting you fall asleep within two minutes of shutting your eyes when practiced frequently.

The technique was first described in the book Relax and Win: Championship Performance by Lloyd Bud Winter, first published in 1981. Justin Agustin, a fitness coach with over 1.7 million TikTok followers brought the technique to the forefront in a TikTok video garnering over 7.2 million views where he describes just how to do it.

“First, you need to calm your body and systematically relax and shut down each part of your body from head to toe, literally, said Agustin in the video, depicting himself laying down in a bed.

“Start by relaxing the muscles in your forehead. Relax your eyes, your cheeks, your jaws and focus on your breathing. Now, go down to your neck and your shoulders,” he added. “Make sure your shoulders are not tensed up. Drop them as low as you can and keep your arms loose to your sides[s], including your hands and fingers.”

Then you should get into a warm tingly sensation, imagining it from the top of your head to your fingertips. Begin taking deep breaths, “relaxing your chest, your stomach, down to your thighs, knees, legs and feet,” he said. Reimagine that warm sensation, but this time going from your heart all the way down to your toes.

“Now while you’re doing this, it’s really important to clear your mind of any stresses,” added Agustino, encouraging you to think of two scenarios: laying in a canoe surrounded by only clear lake water or laying in a black velvet hammock in a pitch black room.

When you find yourself getting distracted, he wants you to repeat these words for 10 seconds: “Don’t think. Don’t think. Don’t think.”

According to Agustino, if you practice this every night for six weeks, you should be able to fall asleep within two minutes of closing your eyes.

While there are no studies to if this technique actually works, it sounds like a great nighttime meditation to clear your head for a good night’s rest.

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