A quick and effective sleep hack, originally devised by the US military, is garnering attention for its potential to help individuals nod off within two minutes. Fitness expert Justin Agustin recently shared this technique, which has reportedly worked for around 90% of those who have tried it. The method is particularly aimed at individuals struggling to sleep, including the one in five Brits and 14.5% of Americans who face sleep difficulties.
This technique, developed to assist fighter pilots dealing with intense stress and noisy environments, combines deep breathing with visualization to progressively relax the body. Agustin, who has detailed the approach on social media where his clip has attracted more than 11 million views, instructs users to begin by lying comfortably on their back and to start the sleeping process bit by bit.
The routine begins at the forehead, where users are encouraged to relax various facial muscles, including their eyes and cheeks, and to focus on their breathing. Agustin emphasizes keeping shoulders loose when gradually progressing to the neck, arms, and down to the fingers. "Relax your eyes, your cheeks, your jaw and focus on your breathing," he guides.
Next, users are asked to visualize a warm sensation flowing down from the top of their head to their fingertips. Following this, Agustin instructs individuals to take deep breaths and exhale slowly, relaxing from the chest to the legs and feet. He suggests two specific imagery techniques: lying either in a canoe on still waters beneath a vast blue sky or in a black velvet hammock enveloped by darkness.
According to Agustin, practicing this method every night for six weeks should enable individuals to fall asleep within just two minutes of closing their eyes. The video has stirred substantial interest online, showcasing over 12,000 comments praising the technique. One longtime user noted, "I’ve been practicing this technique for well over 30 years, even to this day, now I’ve retired from the military. It has helped tremendously." This statement by military veteran speaks volumes about the technique's effectiveness, particularly during high-pressure situations.
Scientists underline the significance of relaxation techniques for improving sleep quality. Research indicates deep breathing can activate the parasympathetic nervous system, which is responsible for calming the body after stress. This practice, akin to 'body scanning'—a meditation technique—triggers hormones associated with relaxation, potentially mitigating health issues tied to sleep deprivation, such as obesity, heart disease, and impaired cognitive functions.
Many users have tweeted their triumphs, with one claiming, "Using this technique for my job. I am a trucker, and rest is well needed; this helps a lot." Another individual, who self-identified as "a chronic insomniac," voiced their initial skepticism but confirmed the method's effectiveness. "This is literally what I do on nights I have bad anxiety," they shared, highlighting the technique's broader applicability for managing anxiety—a common struggle today.
With sleep disorders on the rise amid growing stress levels from issues like job insecurity and health concerns, Agustin's method offers not just hope, but practical technique to those who suffer. By tapping established relaxation practices—deep breathing and visualizations—and rooting itself within military tradition, this method presents itself as more than just a trendy sleep hack; it is potentially transformative for many lives.
So, as stress levels continue to increase and the quest for quality sleep grows more urgent, this military sleep method stands out as a promising remedy. While it might not work for everyone, with its 90% success rate, it is undoubtedly worth considering for anyone grappling with sleepless nights.
