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Music how to fall asleep in two minutes according to the US Navy hey another title for this might be how to snooze on a cruise or how about how to crash softly and still be ready for takeoff all kidding aside this naval sleep technique is really cool so watch hey do you have trouble falling asleep do you toss and turn at night while your brain refuses to slow down a good night's sleep is necessary for optimal health so if you're one of the millions of people in the world who suffers from a sleep disorder or you'll want to fall asleep faster keep watching to learn a trick straight from the US Navy and don't forget to click the subscribe button and turn on notifications to join us on the bright side of life knowing how much you should be sleeping can help you figure out if your sleep routine works or if it needs tweaking babies normally sleep for most of the day around 16 hours teenagers require about nine hours a day and adults require seven to eight hours a day according to the American Sleep Association fifty to seventy million US adults suffer from sleep disorders it's estimated that around 20 percent of people worldwide suffer from sleep deprivation there are over 70 different types of sleep disorders and the most common one is insomnia sleep is essential for a strong immune system and to fight off diseases if you suffer from insomnia a lack of sleep can cause hormonal imbalances which can lead to weight gain slower reaction times irritability memory problems what-o depression and ow according to an article on medium website the US Navy pre-flight school needed their pilots to be able to fall asleep in any condition and at any time of day the method they came up with proved to be successful in 96% of cases after six weeks of being practiced by the pilots Wow here are the physical and mental steps you should take spending approximately one and a half minutes on them all you'll be releasing the tension in different parts of your body one by one once you've completed the five easy steps you should be able to fall asleep in the next 120 seconds step 1 lie face up in bed relax your facial muscles including your tongue jaw and the muscles around your eyes if you realize you have a frown really focus on releasing the area in the center of your forehead your forehead should be absolutely smooth it might sound strange but really relax your eye sockets by letting them go limp step 2 drop your shoulders as low as possible this will also help you stretch and release the tension in your neck then relax your upper and lower arm on one side and then try it with the other arm if you're having trouble relaxing your arms try tensing them for a little bit and then letting.