Hey there sleepyhead! Are you tired of counting sheep and still struggling to Fall Asleep at night? Well, you're not alone! A recent global sleep survey conducted by Philips, a leading health technology company, found that 62% of adults worldwide experience a sleep problem at least a few nights per week. A study published in the Journal of Clinical Sleep Medicine found that individuals who slept for at least seven hours per night were more likely to engage in regular physical activity and have better fitness levels compared to those who slept less than seven hours per night. We're here to share two sleep easy techniques that have been adopted by the military to help you fall asleep in just two minutes and boost your home fitness progress! Yes, you heard that right!

45-7-8 METHOD

First up, we've got the 4-7-8 method. Developed by Harvard-educated doctor and holistic health expert, Dr. Andrew Weil, this technique was adapted by the Navy SEALs to help them fall asleep quickly during high-pressure situations. So, how does it work? It's super simple! All you need to do is find a comfortable position and take a few deep breaths to relax your body. Then, follow these three easy steps:

Step 1: Exhale completely through your mouth, making a whooshing sound.

Step 2: Close your mouth and inhale quietly through your nose while mentally counting to four.

Step 3: Hold your breath for a count of seven.

Step 4: Exhale completely through your mouth, making a whooshing sound while mentally counting to eight.

Repeat this cycle three more times, and voila! You should feel more relaxed and calm, making it easier to fall asleep. This technique works by slowing down your heart rate and activating your parasympathetic nervous system, responsible for rest and relaxation. Plus, by focusing on your breathing and counting, you're able to distract your mind from any racing thoughts or worries that might be keeping you up.

SLEEP IN 2 MINUTES

Our second technique comes from the Navy Pre-Flight School, who developed a routine to help pilots fall asleep within two minutes or less. And get this, they did it while sitting in a chair, listening to a recording of machine-gun fire, and after drinking coffee! Sounds crazy, right? But it worked for 96 percent of them!

Step 1: Start by relaxing your entire face, closing your eyes, and breathing slowly and deeply.

Step 2: Slowly relax all of your face muscles, including your jaw, cheeks, mouth, tongue, and eyes.

Step 3: Drop your shoulders and hands, let go of any tension, and relax your neck and traps.

Step 4: Move down to your arms, relaxing your biceps, forearms, and hands. Exhale and relax your chest, and then move down to your legs, relaxing your thighs, calves, ankles, and feet.

Step 5: Finally, clear your mind by holding an image of something relaxing or repeating the words "don't think" for 10 seconds.

Remember, practice makes perfect! Try incorporating healthy sleep habits into your routine for 21 days, and it will likely become a habit. Not only will this lead to better sleep quality and overall health, but it can also enhance your fitness level. The next time you're struggling to fall asleep, try one of these sleep hacks. You'll be snoozing like a baby in no time, waking up feeling refreshed and ready to take on your workouts with improved energy and focus.