The rapid-fall-to-sleep technique, developed by military psychologist Lloyd Bud Winter and described in the book Relax and Win: Champion Performance in Everything You Do (1981), has become popular among American military pilots. It helps to quickly restore strength even under stressful conditions and sleep deprivation.
The essence of the technique is gradual physical and mental relaxation. First, you need to lie on your back in the most comfortable position, straighten your breathing and begin to sequentially relax all muscle groups - face, neck, shoulders, arms, stomach, pelvic area, legs and feet. The feeling of complete physical comfort signals the brain that it is time to sleep.
The next step is to clear your mind of thoughts. You can do this by using one of three visualization techniques: imagine yourself in a boat sailing peacefully on a lake under a blue sky; imagine yourself in a soft black velvet hammock in a dark room; or mentally repeat the words "don't think, don't think..." for ten seconds.
Following these recommendations can significantly reduce the time it takes to fall asleep and increase the effectiveness of rest. The technique is especially useful for those who experience stress, frequently change their sleep time, or have short breaks for rest.
