Want a good night’s sleep?

Hey ,do you have trouble falling asleep, do you toss and turn at night while your brain refuses to slow down? A good night sleep is necessary for optimal health so if you are one of the millions of people in the world who suffers from sleep disorder , knowing how much you should be sleeping can help you figure out if your sleep routine works or if it needs tweaking. Babies normally asleep for most of the day around 16 hours. Teenagers require about 9 hours a day and adults require 7-8 hours of sleep a day.

According to the American Sleep Association, fifty to seventy million US adults suffer from sleep disorders it’s estimated that around 20 people worldwide suffer from sleep deprivation. There are over 70 different types of sleep disorders and the most common one is Insomnia.

Sleep is essential for a strong immune system and to fight off diseases. If you suffer from insomnia, a lack of sleep can cause hormonal imbalances which can lead to weight gain, slower reaction times , irritability , memory problems and depression, headaches. According to an article on medium website , the US navy pre-flight school needed their pilots to be able to fall asleep in many condition and at any time of day. The method they came up with proved to be successful in 96% of cases after six weeks of being practised by the pilots.

Here are the physical and mental step you should take spending approximately 1:30 minutes on them all. You’ll be releasing the tension in different parts of your body one by one. Once you have completed the five easy steps , you should be able to fall asleep in the next 120 seconds.

Relax your body and lie your face up. Relax every muscle of your body including face muscles. If you are thinking about something, say ‘Don’t think’ to yourself over and over again for twenty seconds. Stretch and release your tension in your body. Now that the muscles in your body are relaxed, its time to clear your mind. Lloyd Bud Winter, the author of the book, suggests envisioning the image of yourself lying in a canoe on a calm lake with nothing but a clear blue sky above and the next one is imagine you’re snuggled up in a black velvet hammock in a pitch-black room to help clear your thoughts and block out any distractions. Are you feeling sleepy already?.

This military technique with a creative twist will help you get to sleep faster and for longer. Can you imagine being able to fall asleep at the drop of a hat wherever you are. Taking a deep nap while your kids are running around falling asleep on a plane after a long day of travel or just heading to bed without having your brain think about all the chores you need to do tomorrow that will certainly be a relief. With better sleep all your daily chores will be easier, you’ll feel more energised , cope with stress better and have more stamina for rigorous tasks and finally start to see the bright side of life.

Another great aspect of this technique is a bed isn’t required when the pilots were trained in this exercise, they performed in sitting down on a chair . In those exercises they put their feet flat on the floor , placed their hands on their laps, and let them go limp. So this technique should work if you’re on a plane , bus or train. Don’t get discouraged if you don’t see results immediately. Remember the pilots had to practice this exercise foe six weeks before they were able to master it.