We all have that friend who falls asleep in about two seconds
and you think to yourself why couldn't that be me?
well in this video I'm going to teach you a technique
which is said to help you fall asleep in just two minutes
so research has shown that sleep is just as important as regular exercise and
eating a healthy balanced diet in fact sleep can help boost our immune system
it can help boost our mental well-being and it can help prevent diseases like
diabetes heart disease and it can keep you slim now this technique was
reportedly developed by US Army Chiefs to help their soldiers sleep faster and
be more alert the next day but before I teach you the technique I'm just going
to tell you this one thing please watch to the end of this video
because I've also included six of my top tips that everyone should be doing
before going to bed and I guess if you mix the two together the results they
should be incredible I like to break down the technique into physical and
mental relaxation so let's begin with physical relaxation so step number one
close your eyes and relax your face so relax the muscles in your jaw your
tongue and the muscles around your eyes step number two drop and relax your
shoulders as far down as they'll go followed by upper and lower arm one side
at a time step number three breathe out and relax your chest followed by your
legs so working from your thighs and going downwards so we've now relaxed our
entire body but what about our mind because if you're having a million
thoughts and your brains working really fast you're really going to struggle to
sleep so next step is mind relaxation so let's move on to that step number four
now that your body's relaxed you need to clear your mind of everything so don't
think about anything that's happened in the day and clear your mind for about 10
seconds step number five now that your mind is cleared you can begin thinking
of nice clear thoughts and there's three of them to choose from so the first one
is your lying in a canoe in a calm lake and there's nothing but blue skies
above you the second thought that you can have is that you're in a pitch-black
room in a nice relaxing black velvet hammock and if that doesn't work for you
can move on to the third thought which you don't think of anything and you keep
repeating in your head don't think don't think over and over again for about 10
seconds so the whole point of these is to keep your mind clear of everything
else please remember though this technique it does require practice and practice makes perfect
now I've said that 96% of people saw results after six weeks of practice and
anecdotally online many people have found it to be helpful after dedicating
time to it now in addition to this technique I'm also going to give you six
of my top tips that everyone should be doing before going to bed and like I
said at the start if you mix these two together the results should be pretty
good so let's run through this so tip number one set a specific time to wake
up and go to bed every day you might feel tired but believe me our bodies
love a cycle and this will really help in the long run tip number two try not to
watch TV or play on your phone before going to bed these devices all produce a
certain light which reduces the melatonin our bodies naturally produce now
melatonin is a hormone which makes us more sleepy so we need more of it to
help us go to sleep also invest in some thick curtains to avoid light coming
into your room tip number three have your bedroom at the right temperature so
generally speaking a colder environment is better for this so we're talking about
18 degrees Celsius which is 65 Fahrenheit you might need to change the
thermostat settings I guess also have the right bedding for the time of the year
tip number four in the evenings you need to avoid big meals
avoid alcohol avoid caffeine and smoking all of these are going to stimulate you
and stop you from going to sleep tip number five your bedroom should be just
for sleeping so don't eat there don't reply to emails don't do any work don't
watch TV don't do anything there but sleep this separation of areas is going
to make a big difference tip number six make sure to exercise in
the day so you're tired at night and you'll be able to go to sleep faster I know I
always mention exercise in almost every video but it's true it's great for us
one thing to mention though please don't exercise about two to three hours before
going to bed as this won't help so I really hope this video helps you let us know
how you get on by leaving a comment below and also if you have any of your
own tips leave a comment too because I'd love to read it and as always I will
leave more information about this topic in the description below I'll also leave
information about when you should actually seek medical attention and I'd
advise everyone to read it see you next week which is 65 Fahrenheit so you might
check (Mumbles)
bla bla bla teleportation scene
Wow I did that in one take that was really really good
tongue and relax the muscle (Mumbles)
did you like that Ben? "Keep at it, best part"
three, two, one boom
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