用军事方法在两分钟内入睡

The military is known for pushing people to their mental and physical limits, and this technique is no different, albeit in a soothing way.

军人以将人们推向精神和身体极限而闻名，这种技术没有什么不同，尽管以一种舒缓的方式。

The technique, revealed in Relax and Win: Championship Performance by Lloyd Bud, enabled soldiers to fall asleep in under two minutes. After six weeks of practice, almost all the soldiers could do it.

劳埃德·巴德(Lloyd Bud)在《放松与胜利：冠军表现》中揭示了这项技术，使士兵能够在不到两分钟的时间内入睡。经过六个星期的练习，几乎所有士兵都可以做到。

Fortunately, you don't have to be in a bunker for it to work.

幸运的是，你不必在地堡里工作。

How to do it

怎么做

Fully relax all your facial muscles, including your jaw, cheeks, eyes and forehead.

充分放松您的所有面部肌肉，包括下巴，脸颊，眼睛和额头。

Lower your shoulders as far as you can.

尽可能降低肩膀。

Relax the muscles in your arms, from the top down to your fingertips.

放松你手臂上的肌肉，从上到下到指尖。

Breathe out, feeling all the other muscles in your body relax, starting with your chest and then down to your legs.

呼吸，感觉身体其他所有肌肉放松，从胸部开始，然后一直到腿。

Spend 10 seconds envisioning a relaxing scene to clear your mind.

花10秒钟想象一个放松的场景来清理你的大脑。

If that doesn't work, repeat "Don't think, don't think, don't think" to yourself for another 10 seconds. Quick march to the bedroom!

如果那不起作用，请对自己重复10秒钟“不要思考，不要思考，不要思考”。快步前进到卧室!