Section 1.1 Technique #1: The Military Method

In a concise video, Dr. Mandell shares techniques utilized by US Army soldiers for sleeping in any environment. I found his method intriguing and would like to present the steps he outlines:

1. Find a quiet, dark room.
2. Disable all notifications on your devices.
3. Sit at the edge of your bed.
4. Apply gentle pressure to the bone beneath your little finger on your left hand for about 15-20 seconds (refer to the video for precise guidance).
5. Take deep breaths, consciously relaxing each part of your body from head to toe.
6. Exhale slowly, allowing the relaxation to permeate your entire being.
7. Repeat steps 5 and 6 a few times.
8. Finally, lie down on your bed, continuing to breathe slowly.

I practiced this method while viewing the video and was pleasantly surprised by the calming effect it had on me. The relaxation I experienced upon applying pressure to the specific bone and focusing on my breath made me feel ready for sleep.

I encourage you to try this technique before bedtime and see if it works for you as well.

Section 1.2 Technique #2: The Clapping Method

I enjoy TED Talks because they often provide solutions to common challenges. In one such talk, Jim Donovan shared his struggle with only getting four hours of sleep each night due to anxiety. He subsequently introduced an effective relaxation technique:

1. Sit on the edge of your bed.
2. Close your eyes.
3. Gently clap your hands on your legs.
4. Breathe slowly while clapping.
5. Gradually reduce the clapping speed.
6. Lie back down on your bed, continuing your slow breathing.

I also tried this method while watching the video. It proved effective, whether clapping your legs, shoulders, or other body parts, as long as the movement is slow and deliberate.