美國海軍如何對付失眠? How does US Soldiers treat insomnia?

insomnia, Navy, US Soldiers, 失眠 -

美國海軍如何對付失眠? How does US Soldiers treat insomnia?

我們都知道睡眠是十分重要,但是很少人真正懂得「睡眠」。生活在城市的你,就如在戰場上,無時無刻都面對到著各種的壓力,日夜顛倒。即使身心疲累,亦不一定能安心睡一個好覺。你有沒有想過在槍林彈雨的戰場上,士兵又如何能夠在生死關頭之中睡一個好覺?秘訣就在於他們有一套有系統的睡覺方法。這套方法或許能令你即使在生死關頭之下,亦能像戰士般安枕無憂。 

在第二次世界大戰期間,由於戰場上的壓力,部分美國戰鬥機飛行員因此造成嚴重的失眠,並做出了許多可怕的、原本可以避免的錯誤決定。即使飛行員打卡休息(一種睡眠卡,裏面存的是能睡眠的時間),他們也無法放鬆,無法入睡。因此他們的壓力和疲勞越積越多,最後犯了一些致命的錯誤。因此,美國海軍研發了一套科學的方法﹕簡單的4個步驟就能讓你在任何情況下,在兩分鐘內就能在任何時間﹑任何地方入睡。經過訓練後,96% 的飛行員能在兩分鐘甚至更短的時間內入睡。

 

睡眠的方法如下:

  1. 放鬆臉部肌肉,包括舌頭,下巴和眼睛周圍的肌肉
  2. 將你的肩膀盡可能向外伸展,然後是你的上臂和下臂,一次一側
  3. 慢慢呼氣,隨著大腿慢慢放鬆直至胸部,然後放鬆雙腿
  4. 花10秒鐘放空你的想法,並慢慢想像下列其中一個畫面:
    • 你正躺在一個在平靜湖面的獨木舟上,只有一片清澈的藍天
    • 你躺在一間漆黑房間裡的黑色天鵝絨吊床上
    • 你說“不思考,不思考,不思考”一遍又一遍,持續大約10秒鐘

 

We all know that sleep is very important, but few really understand "sleep".  Living in the city, just like on the battlefield, you face all kinds of pressure all the time. Even if you are physically and mentally tired, you may not be able to sleep well. Have you ever thought about how a soldier can sleep well on the battlefield where is full of danger and fear? The secret is that they have a systematic method of sleeping?

During the Second World War, due to pressure on the battlefield, some American fighter pilots caused severe insomnia and made many horrible mistakes that could have been avoided easily. Even if the pilot checked the card (a kind of sleep card, there is a time to sleep), they could not relax and fell asleep. Their pressure and fatigue accumulate and finally make fatal mistakes. Therefore, the US Navy developed a scientific method (simple 4 steps) which allows the pilots to fall asleep during the day or night in less than two minutes. After training, 96% of pilots can fall asleep in two minutes or less.

 

The Sleep Method as follows:

  1. Relax the muscles in your face, including tongue, jaw and the muscles around the eyes
  2. Drop your shoulders as far down as they’ll go, followed by your upper and lower arm, one side at a time
  3. Breathe out, relaxing your chest followed by your legs, starting from the thighs and working down
  4. You should then spend 10 seconds trying to clear your mind before thinking about one of the three following images:
    • You’re lying in a canoe on a calm lake with nothing but a clear blue sky above you
    • You’re lying in a black velvet hammock in a pitch-black room
    • You say “don’t think, don’t think, don’t think” to yourself over and over for about 10 seconds.