Sleep Time - 5 steps to fall asleep in 2-minutes

Photo: Stocksy/Jovo Jovanovic
Sleep Time - 5 steps to fall asleep in 2-minutes
General by Liz Eustace

We've tried everything -- sleep masks (thank you Tim Ferris!), no screens, eight-hours, shades that eliminate even the faintest bit of light...  so when we saw this two-minute technique - courtesy of the U.S. Army, in Well and Good - we needed to share it. 

'This first appeared in the 1981 book Relax and Win: Championship Performance - here’s how to try the approach—which is super similar to a yoga nidra.

Step 1: Start by relaxing every muscle in your face, one-by-one, moving down from your forehead to your jaw.

Step 2: Drop your shoulders one at a time, relaxing each as much as possible. Then, do the same with your upper and lower arms.

Step 3: Move through your lower body, consciously relaxing each muscle as you inhale and exhale deeply.

Step 4: Once you’ve reached your toes, spend 10 seconds trying to empty your mind before visualizing one of the following scenes: 1. Lying in a canoe on a lake staring up at a blue sky or 2. Lying on a black, velvet hammock in a dark room. (What?!) If you have trouble conjuring these images on the fly, just repeat, “don’t think, don’t think, don’t think,” to yourself for about 10 seconds, according to The Independent.

Step 5: (Hopefully) fall peacefully asleep."

Give it a try and let us know how it goes!

About the Author

Liz Eustace

Present: Leadership coach, author, presenter, brand expert and momma of two!

Inspiration: my kiddies, laughter, countless yoga teachers, my creative hubby, my youthful mom & dad, my wacky sisters, kindness, my unpredictable brother, stillness and Prudence Bruns. 

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