別再數羊!美軍“2分鍾睡眠法”讓你隨時想睡就睡
文章來源: 元氣網 於
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我們都知道睡眠不足,容易為身體帶來一些負麵的影響,美國睡眠醫學學會(AASM)就建議,成年人每晚應睡足七、八個小時,但當你失眠了該怎麽辦?別再數羊了!快來試試美軍研發的2分鍾睡眠法吧!
根據Medium網站的一篇文章所述,美軍在二戰期間為了避免飛行員因為沒有充分的睡眠,而在飛行當中做出可怕的錯誤決策,遂研發展出2分鍾睡眠法,隻要經過約6星期反複練習,就可以讓你隨時隨地都能入睡,而且成功率高達96%。
不過這套睡眠法該怎麽執行呢?根據網絡媒體UNILAD報導,《放鬆與勝利:冠軍表現》(Relax and Win:
Championship Performance)一書的作者Lloyd Bud Winter就把2分鍾睡眠法具體為四個步驟:
1.放鬆臉部肌肉,包括舌頭和下巴,以及眼窩周圍的肌肉。
2.盡可能壓低你的肩膀,接著放鬆你的一隻手臂的上臂及下臂,然後換另一隻手。
3.呼氣,讓胸口放鬆。
4.放鬆雙腿,從大腿開始,接著放鬆小腿。
除了讓身體放鬆之外,也需要將精神沉澱。Bud Winter建議可以在腦中想像三個畫麵,幫助你讓腦中的思緒沉靜下來:
1.在一個平靜的湖麵,你正躺在一個獨木舟上,頭頂上是湛藍的天空。
2.在漆黑的屋子裏,你躺在黑色的天鵝絨吊床上。
3.在10秒內不斷重複告訴自己“不要思考、不要思考、不要思考”。
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