@Vincente Brando Dal Bo try this The development of the method is credited to Bud Winter, an Olympic sprint coach who also studied sports psychology. In his book, “Relax and Win: Championship Performance,” Winter reportedly describes a technique he developed for the United States Navy Pre-Flight School, to help pilots fall asleep instantly when they need to rest, despite loud, stressful, or dangerous circumstances. How to Use the Military Sleep Method The military sleep method involves the following steps: 1. Breathe deeply: Close your eyes and focus on your breathing. Take slow, deep breaths. 2. Relax your face: Slowly relax all the muscles in your face, starting from your forehead and then moving downward over your cheeks, mouth, and jaw. Focus on one part at a time, breathing deeply and letting go of any muscle tension you’re holding there. Don’t forget to relax your tongue and the muscles around your eyes. 3. Drop your shoulders and arms: Once your face is relaxed, work your way down to your neck, shoulders, and arms. Relax your neck and let go of any tension accumulated there. Drop your shoulders down and let yourself sink into the bed. Focus your attention on one arm and slowly work your way downward, relaxing your bicep, forearm, hand, and fingers. Do the same for your other arm. 4. Work your way downward: Once you’ve relaxed your shoulders and arms, slowly shift your focus to other parts of your body, relaxing them one at a time. Work your way down your chest, abdomen, and pelvis. Then focus on one leg, relaxing your thigh, knee, calf, ankle, foot, and toes. Do the same with your other leg. 5. Clear your mind: Once you’ve consciously relaxed every part of your body, from top to toes, focus on clearing your mind. You can do this by focusing on a calming image. For instance, picture yourself lying in a meadow under the blue sky. Or, imagine that you’re sleeping peacefully in a velvet hammock in a dark room. If visualization doesn’t work, say the words “Don’t think” repeatedly in your mind for 10 seconds. If other thoughts distract you, put them aside and bring your attention back to your visualization or recitation.