The US Navy Pre-Flight School developed a scientific method to fall asleep day or night, in any conditions, in under two minutes.
美國海軍飛行預科學校開發了一種科學方法，可以讓飛行員在兩分鐘內，在任何時間、地點和情況下入睡。
After six weeks of practice, 96 percent of pilots could fall asleep in two minutes or less. Even after drinking coffee, with machine gunfire being played in the background.
事實證明，經過六周的訓練，96%的飛行員可以在喝完咖啡或周圍槍炮聲不斷的環境下，在兩分鐘或更短的時間內入睡。
Which means if you follow these steps, falling asleep will be a piece of cake.
也就是說，如果你也按照這些步驟訓練自己，入睡就會變得容易很多。
Step 1: Work with the real estate you have
Check out the available terrain. It might seem uninspiring, but that's no problem. In fact, if you can stretch out at all, you're already way ahead.
找一個可以睡覺的地方。它可能看起來不太舒服，但這不是問題。事實上，如果你在這兒能伸展全身，就已經成功了一大半。
In the training, the pilots were taught to fall asleep while sitting upright in a chair, which is a tough position to sleep in when you're feeling restless. It's why the airlines invented business class. But it was all the pilots needed. Sitting back in the chairs, they put their feet flat, and let their hands go limp against their laps.
在訓練中，飛行員要學會坐著入眠。要知道，當一個人局促不安時，這個姿勢很難入睡，這也正是航空公司發明商務艙的原因。但飛行員所需要的無非是一張椅子。他們坐在上邊，雙腳平放，雙手輕柔地搭在膝蓋上，保持坐直的姿勢入睡。
So remember a sleeping mat or room to lay down is a bonus. Work with the real estate you've got, knowing a humble seat will do.
所以請記住，能在床墊甚至房間裡躺平睡覺都是一種額外的福利。但如果僅有一張椅子，那也不是問題，要利用一切可以利用的東西去醞釀入睡。
Step 2: Your face is the key to slowing down everything
Now that you've got your position, it's all about the face. Think of it as the epicenter of your emotions. Close your eyes and breathe slowly and deeply.
既然你找到了一個可以睡覺的地方，那接下來的步驟就全靠你的臉了。把它想像成你情緒的中心。閉上眼睛，慢慢深呼吸。
Then relax all 43 of your face muscles — no squinting or frowning. Your forehead should be smooth. Let everything go loose. Breathe out as you feel your cheeks, mouth, tongue, and jaw relax.
然後放鬆臉部的43塊肌肉——記住，不要眯眼或皺眉，要舒展額頭。放鬆整個面部。當你覺得臉頰、嘴、舌頭和下巴已經完全放鬆了，就慢慢地呼氣。
Your eyes are shut, but you want to make sure they are totally limp. Do this by letting them fall deep into your socket. There are six muscles that control your socket; feel them relax and go lifeless.
你雖然閉著眼，但要放鬆眼球。六塊肌肉負責控制你的眼窩，所以要讓它們完全鬆弛下來。
When you relax your face and let your eye sockets go limp, you signal to the rest of your body it's time to unwind.
當你放鬆你的面部和眼眶肌肉時，大腦就會向身體的其它部位發出信號——該睡覺了。
Step 3: Send your upper body south
Now it's all about the shoulders. Let them drop as low as they can, as if they were floating down your body. You should feel the back of your neck go lifeless. Let all the muscles there go even looser.
接下來的步驟從肩膀開始。儘可能地垂下肩膀，就像它們要從你的軀幹上飄走一樣。你應該感到自己的脖子後面失去了知覺。讓所有的肩部肌肉變得更鬆弛。
Breathe in deeply. Then exhale slowly, blowing out all of the tension.
深吸一口氣，然後慢慢呼氣，舒緩所有的緊張感。
Next are your arms. Start with your dominant side. If you're right-handed, focus on your right bicep. Feel it relax and drop down your body. If it's not relaxing, tense it first, then let it go loose.
下一步是你的雙臂。從你的優勢手開始。如果你是右撇子，注意放鬆你的右二頭肌，要感覺它們仿佛離開了你的身體。如果它不能放鬆，可以先繃緊肌肉然後驟然鬆弛。
Then move to your right forearm. Focus on sending it limp. Finally, comes your hand and fingers. Let them fall like a dead weight against your leg. When you've finished with your dominant side, work through the process with your other arm.
然後把關注點移動到你的右前臂並放鬆。最後讓手和手指輕輕地放置在你的大腿上。當優勢手完成了這個過程，另一隻手臂也完全照做。
Your upper body should be nice and limp, like it's sinking into you. You're more than halfway there.
你的上半身應該是柔軟而有下沉感。好，現在你已經完成了一大半的任務。
Step 4: What to say to your legs
Next step is your legs. Tell your right thigh muscle to sink, like a dead weight. Then tell the same thing to your right calf muscles. Then do the same thing for your ankle and foot. Feel the muscles go limp, as your leg sinks into the ground.
下一目標是你的腿。讓右大腿和右小腿像脫離身體一樣放鬆，然後是腳踝和腳。雙腿完全放鬆時會有脫力感。
Repeat the process with the left leg, talking to your thigh, then your calf, then your ankle and foot.
左腿也重複這個過程：從大腿到小腿，然後是腳踝和腳。
Now you have unwound, relaxing every muscle in your body from your face to your feet. There's just one more thing you need to do to turn your relaxed state into deep sleep.
好極了，現在你已經徹底放鬆了從頭到腳的每一塊肌肉。剩下的最後一件事情是把完全放鬆狀態變為深度睡眠。
Step 5: How to not think about anything
The last step is to clear your mind for 10 seconds. That's it. No thinking about what went wrong that day, or what time you need to get up, or when you'll get to call your partner. Doing these things all involve movement. Which means just thinking about them is enough to make your muscles involuntarily contract.
最後一步是清空大腦十秒鐘。就是這樣——不要去想這一天出了什麼問題，什麼時候該起床，什麼時候該給你的伴侶打電話。做這些事都需要動腦子，這就意味著僅僅想想它們就足以讓你的肌肉不由自主地收縮。
Instead, you need to keep your mind still. You can do this by holding a static image in your head. Imagine you are lying on a comfy couch, in a pitch black room. Hold this image in your mind for 10 seconds.
相反，你需要想像靜止圖像來放棄思考。想像你在一個完全漆黑的房間裡，躺在舒適柔軟的沙發上。在你的腦海裡保持這個畫面十秒鐘。
If that doesn't work, say the words "don't think … don't think … don't think" over and over for at least 10 seconds. This will clear out any thoughts and stop your brain from wandering.
如果不行，那就反覆地對自己說「別思考……別思考……別思考……」，持續至少十秒鐘。這會清除所有的想法，阻止大腦神遊。
When you're physically relaxed and your mind is still for at least 10 seconds, you'll be asleep.
當身體完全放鬆，大腦停止思考至少十秒後，你就會睡著。
Imagine being able to fall asleep almost instantly. No matter how many things are going on around you, or how on edge you feel. Being able to block out all that background noise.
想像一下你幾乎可以在瞬間入睡，不管周圍正在發生什麼，有多麼吵鬧，也不管你有多緊張。你可以屏蔽所有噪音。
Knowing how to slow down your body, switch off your mind, and give yourself permission to reset.
你知道如何放鬆身體、清空大腦，允許自己重啟。
Everything will be easier. Your mind will be clearer. Your decisions will be better. You'll have more energy, and you'll be able to push your body further, day after day.
當你掌握了這種方法，一切都會變得更容易。你的頭腦會更清晰，能做出更好的決定。你會有更多的能量，能夠日復一日地不斷前進。
While others are wriggling around, fixating on uneven terrain or the loud snorer, you'll have a combat-tested system for sleep, one that will keep you sharp, constant, and on top of your game.
當其他的人在輾轉反側，因為姿勢不舒服、周圍人鼾聲大作或滿腦子天馬行空的想法而難以入眠的時候，你將會有一種經過戰鬥測試的睡眠能力。記住，這是一種能始終讓你保持敏銳、穩定、可靠和優秀的能力。
Sources: Medium; 今日頭條
Editor: Zhang Yu
技巧有了，點完贊趕快試一下吧