The US Navy Pre-Flight School created a routine to help pilots fall asleep in under two minutes, effective even in stressful conditions.
With six weeks of practice, the method proved successful for pilots, allowing them to sleep quickly despite caffeine intake or loud noises.
Start by relaxing all facial muscles including those inside the mouth, which can significantly aid in inducing sleep.
Lower your shoulders to release tension and let your hands fall naturally to your sides to prepare your body for sleep.
Exhale to relax your chest, followed by a relaxation of your legs, thighs, and calves to ensure your body is fully relaxed.
Clear your mind by visualizing a serene scene for 10 seconds or by repeating 'don't think' to prevent overthinking and promote sleep.
Following these steps should allow you to fall asleep within 2 minutes, leading to a restful and efficient sleep cycle.