Want to Fall Asleep Faster?

Military pilots use this hack to sleep anywhere in 2 minutes or less.

If it works for people in combat zones, it'll work for most of us. During WWII, though, the U.S. military quickly got hip to the fact that if fighter pilots didn't get sleep, their poor decisions had dire consequences. Their mishaps included errors that resulted in their being shot down--or shooting down guys on their own side. 

So the military brought in naval ensign to test a scientifically designed method of "teaching" sleep.

The relaxation hack Winter designed worked: After just six weeks of practice, 96 percent of pilots could fall asleep within 120 seconds. Even with distractions like gunfire in the background. Even after drinking coffee. Even sitting up.

Here's how to do it:

1. Get into a comfortable position.

Get into the most comfortable position that's feasible (i.e., lean your seat back if you're in your car; find the most comfortable chair in the conference room if you're napping at work).

2. Relax your face. This is key to the whole thing. You have 43 muscles in your face, and they're a big part of how your body knows whether you're stressed. When you fully relax your face, you send a physiological signal to your body that all is well. It's safe to sleep. So close your eyes and relax your whole face: forehead, cheeks, tongue, and jaw. Let it all go slack. You'll notice as you do this that your breathing naturally starts to deepen and slow. Now make sure your eyes are fully relaxed. You have six muscles in your eye sockets; feel them all go limp.

3. Drop your shoulders. Let them get heavy, and then let them go completely, as if they were falling down toward your feet. Let the back of your neck relax and go limp. Take a deep breath and let it out slowly, releasing any remaining tension there (most people store most tension in their shoulders, necks, and jaws). Now your arms: Feel them get heavy and relax, starting with your dominant side. If you're right-handed, start with your right bicep and feel it relax. If it's not, tense it fully and then let it go slack. Repeat the process with your hands.

4. Let your legs go limp. Feel your right quad sinking down, getting heavier and heavier. Next your right calf, ankle, and foot. Repeat on the other side.

5. Clear your mind for 10 seconds. Now that you've fully relaxed your body, all it takes to fall into a deep sleep is to turn your brain off. (This is like that moment after you switch your iPhone off when it takes another few seconds for it to fully power down.)

What you really want to avoid are any thoughts that involve movement ("I've got to pick up that drycleaning tomorrow"; "Did I remember to put out the recycling?"). These thoughts actually prompt involuntary movement in your body. First, we want you to fantasize that it is a warm spring day and you are lying in the bottom of a canoe on a very serene lake. You are looking up at a blue sky with lazy, floating clouds. Do not allow any other thought to creep in. Just concentrate on this picture and keep foreign thoughts out, particularly thoughts with any movement or motion involved. Hold this picture and enjoy it for 10 seconds.

In the second sleep-producing fantasy, imagine that you are in a big, black, velvet hammock and everywhere you look is black. You must also hold this picture for 10 seconds.

The third trick is to say the words "don't think . . . don't think . . . don't think," etc. Hold this, blanking out other thoughts for at least 10 seconds.

And that's it. When you have a fully relaxed body and a mind that's still for 10-plus seconds, you will fall asleep. Remember that the pilots practiced the method over and over, and 96 percent of them achieved success after six weeks of practice. These weeks of practice are a worthwhile investment, because once you have it down, you can nap and sleep anywhere, which will dramatically improve your quality of life. 

Chiropractic treatments can also relieve stress and pain that is disturbing your sleep. It’s quite common for problems to be worse at night when you are trying to fall asleep. Give us a call if this is happening to you. 

Dr. Stephen Kelly practices at Family First Chiropractic in Red Deer, AB. Call the clinic today to make an appointment, 403-347-3261 or visit our website www.family1stchiro.ca

Chiropractic and Sleep Issues

Sleep problems can be defined in 3 different ways:  insomnia, disturbed sleep, and restless sleep.  Insomnia is the inability to fall asleep.  Disturbed sleep is the inability to stay asleep for a full night’s rest.  Restless sleep is when you can fall asleep and stay asleep, but the quality of sleep isn’t good.  The end result of any of these types of sleep problems is that you wake up tired, or even exhausted.

 

Poor sleep, especially if it’s chronic can manifest in many ways: § slower healing from injuries or disease

§  inefficient or ineffective functioning throughout the day 

§  impaired social relations

§  increased pain sensitivity

§  weakened immunity

§  reduced mental acuity; poor memory

§  irrational logic or behaviour

§  clumsiness, poorer coordination

§  irritability and hypersensitivity

 

Sleep issues rarely occur independently.  They are usually secondary to other, perhaps greater, issues.  Just like the vertebral subluxation complexes (VSCs) that chiropractors detect and correct for in their treatments, sleep issues can have physical, mental or chemical causes.  The causes can also be subdivided into external or internal factors.

 

 

 

Physical causes of sleep problems are those that affect the body in terms of discomfort or pain.  

External Physical Causes: §  poor sleeping conditions (bed, pillow) §  irritating lights, noises, odors §  bedmates moving around

Internal Physical Causes: §  pain inside the body (backache, shoulder pain) §  organ dysfunction (waking to urinate, sleep apnea)

 

When your mind can’t relax enough to fall asleep or to get enough deep sleep, this is characterized as a mental cause of sleep problems.

External Mental Causes: §  disturbed body clock from shiftwork, irregular sleep schedules §  ignoring sleep cues by watching TV, using the computer, etc

Internal Mental Causes: §  stress, worry, thinking too much § overexcitement, over fatigued §  depression, mental disorders §  dreaming too much, or nightmares

 

Sometimes the hardest causes to pinpoint are those that are electrochemical in nature.  These can alter body chemistry, enzyme functioning, and electric activity in the body.

             

            

External Electrochemical Causes:

§  medications and foods, stimulants

§  chemical irritants, off-gassing

§  electromagnetic fields from smart meters, hydro power lines, electronic devices

 

Internal Electrochemical Causes:

§  chemical imbalance from hormonal changes, disease processes

§  electrical imbalance along acupuncture meridians

When it comes to sleep issues, wellness chiropractors follow a five-step approach to helping patients.

 

1.      Listen.  We listen to patients to see if the case history can uncover the underlying cause(s) of the sleep issues, and whether it is physical, mental or electrochemical.  

2.      Simple Steps First.  If there are simple changes a patient can do to discontinue the cause(s) of the sleep issues, we will bring these up.  Most commonly it is addressing habits like sleep routines, sleep location, diet, and exercise.

3.      Chiropractic Examination.  This is especially important for chronic sleep issues, because the same stressors that result in sleep problems also cause Vertebral Subluxation Complexes (VSCs).  VSCs occur when stressors become imbedded in the spine and create problems in the body’s ability to take care of itself.  These problems can manifest as pain, dysfunction, hypersensitivity, and impairs healing.  

4.      Chiropractic Spinal Adjustments if Indicated.  Specific chiropractic adjustments can undo VSCs, allowing for better nerve transmission, resulting in more effective brain functioning, organ functioning and healing.  An adjustment to the upper neck area (C1 in particular) has the most direct impact on the sleep centre in the brainstem.  Other areas that may need help are those related to the area of pain, malfunctioning organs, compensatory areas, and perhaps elsewhere whose connection may not be fully understood at the time.  The goal of chiropractic adjustments is to help the body function the best it can, to improve the internal condition of the body, and to improve the resilience of the body (and mind) to external stressors.

5.      Keep in Mind the Bigger Picture.  As Holistic health practitioners, chiropractors keep an open mind that some causes cannot be easily avoided or resolved, even with an optimally functioning nervous system.  Some patients need to consult with other health professionals to overcome or manage challenges affecting their sleep, such as acupuncturists, counsellors, medical doctors, or massage therapists.  Other patients need the support of family, friends, or social services.  

 

For those who are suffering from sleep problems, there is hope.  It may take more than one type of health professional to get to the root of the problem and change it, and it may take some time and effort, but better sleep is possible.  If what you’ve tried isn’t helping, be open to other options out there.  To find out if chiropractic care may be right for you, please call Dr. Clemence's office for a complimentary consultation.

 

 

Learn more about Dr. Elton Clemence at the clinic at www.family1stchiro.ca or call us at 403-347-3261 for consultation and to set up a time to have your spine and nervous system checked.