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Method Described in Athletic Performance Book, Widely Shared on Social Media, Teaches Muscle and Mental Relaxation, While Experts Guide 14 Essential Sleep Hygiene Tips.
A military technique to fall asleep quickly, which promises to help anyone fall asleep in 1 to 2 minutes, has been gaining attention in Brazil since January 2025. Based on the book “Relax and Win: Championship Performance” by Lloyd Bud Winter, the method combines physical and mental relaxation and can be applied in any environment, provided the practitioner follows the steps with daily discipline.
The process begins with complete relaxation of the facial muscles, including the jaw and inside the mouth. Next, the person should loosen the shoulders and arms, keeping them aligned with the body, and focus on deep, controlled breathing, while relaxing the chest and legs, imagining the limbs feeling heavy due to gravity.
In the final step, it is recommended to visualize a tranquil scene for about 10 seconds, such as a deserted beach or a clear sky. This complete sequence lasts approximately 1 to 2 minutes, depending on the time needed to reach the ideal relaxation state. According to experts, regular practice is essential for consistent results.
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Although the technique is useful, health professionals recommend combining it with good sleep habits to enhance its effects and ensure deep rest throughout the night.
Sleep Hygiene Habits Recommended by Experts
To improve sleep quality, 14 practical tips can be followed:
- Establish fixed wake-up and sleep times, even on weekends.
- Reduce brightness at night to stimulate natural melatonin production.
- Exercise, but finish at least 1.5 hours before bedtime.
- Avoid heavy meals and wait two hours between eating and sleeping.
- Use the bed only for sleeping, reading, or having sexual relations.
- Avoid caffeine after 3 PM.
- Engage in relaxing activities, such as a hot bath or calming teas.
- Ensure a comfortable, quiet room with soft lighting.
- Avoid screens and stimulating readings before bed, and do not check the clock during the night.
- Expose yourself to natural light in the morning hours.
- Keep the room temperature between 15ºC and 20ºC, with adequate ventilation.
- Control liquid intake to avoid sleep interruptions.
- Nap for 10 to 20 minutes after lunch, if it doesn’t interfere with nighttime sleep.
- Avoid alcohol, which decreases the quality of the deeper sleep stages.
The technique has been popularized on social media and is based on the book “Relax and Win” by Lloyd Bud Winter, with support from medical guidance shared by health portals and experts like pulmonologist Erika Treptow, certified in sleep medicine.
Source: Uol
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