1
00:00:01,170 --> 00:00:05,270
- I'm picturing myself in
a canoe and I am on a lake

2
00:00:05,270 --> 00:00:08,270
and everything is very

3
00:00:09,280 --> 00:00:10,702
chill vibes.

4
00:00:10,702 --> 00:00:13,350
(chimes blowing serenely)

5
00:00:13,350 --> 00:00:15,710
- [Narrator] According to the
American Sleep Association,

6
00:00:15,710 --> 00:00:17,800
almost 40% of working adults

7
00:00:17,800 --> 00:00:20,200
report being chronically sleep deprived.

8
00:00:20,200 --> 00:00:22,050
And today, there are more barriers

9
00:00:22,050 --> 00:00:24,270
to a good night's sleep than ever before.

10
00:00:24,270 --> 00:00:26,480
- I have the bad habit
of looking at my phone

11
00:00:26,480 --> 00:00:28,690
before I go to bed and
that just keeps me up.

12
00:00:28,690 --> 00:00:31,190
- I guess as a goal, I
try not to look at screens

13
00:00:31,190 --> 00:00:33,080
but I don't know how good I am at that.

14
00:00:33,080 --> 00:00:34,690
- Same here. (chuckling)

15
00:00:34,690 --> 00:00:36,380
- [Narrator] So we asked Samir and Ruth

16
00:00:36,380 --> 00:00:39,290
to test out a technique
used in combat situations

17
00:00:39,290 --> 00:00:41,200
by U.S. military personnel

18
00:00:41,200 --> 00:00:43,494
designed to help them
get a good night's sleep.

19
00:00:43,494 --> 00:00:46,161
(playful music)

20
00:00:50,560 --> 00:00:51,393
- You close your eyes.

21
00:00:51,393 --> 00:00:54,130
- And then you flex
your face several times

22
00:00:54,130 --> 00:00:57,200
until it feels, what was
the description, like putty.

23
00:00:57,200 --> 00:00:59,670
- You're supposed to shake your arms out

24
00:00:59,670 --> 00:01:00,830
I think is the next thing?

25
00:01:00,830 --> 00:01:03,610
- Have all your limbs drop to the floor.

26
00:01:03,610 --> 00:01:05,033
- You meditate, more or less.

27
00:01:05,033 --> 00:01:08,260
You count to 10 with your eyes closed.

28
00:01:08,260 --> 00:01:11,860
- And envision yourself
in a calm situation.

29
00:01:11,860 --> 00:01:14,100
- They want you to
picture yourself in a boat

30
00:01:14,100 --> 00:01:16,640
but honestly, a boat
is a little terrifying.

31
00:01:16,640 --> 00:01:18,180
What if it's stormy situation?

32
00:01:18,180 --> 00:01:19,250
Anything could happen on a boat.

33
00:01:19,250 --> 00:01:22,100
- Ruth's experience watching
Titanic was very traumatizing.

34
00:01:22,100 --> 00:01:23,405
- Truly!

35
00:01:23,405 --> 00:01:25,650
(gongs striking)

36
00:01:25,650 --> 00:01:27,310
The first time I tried the technique,

37
00:01:27,310 --> 00:01:28,770
it was very relaxing.

38
00:01:28,770 --> 00:01:30,870
It's a nice thing to do
before you get into bed.

39
00:01:30,870 --> 00:01:32,420
I like a little pre-relaxation.

40
00:01:33,896 --> 00:01:34,896
Prelaxation?

41
00:01:35,920 --> 00:01:37,430
- I didn't feel weird doing it.

42
00:01:37,430 --> 00:01:40,950
I felt it was out of
routine or whatever that is.

43
00:01:40,950 --> 00:01:43,220
I took to it kind of easily.

44
00:01:43,220 --> 00:01:46,940
- I did some visualizing
but I am serious a dreamer.

45
00:01:46,940 --> 00:01:50,740
I have very, very vivid dreams,

46
00:01:50,740 --> 00:01:53,950
hence the boat thing
that I was talking about.

47
00:01:53,950 --> 00:01:56,070
It could go awry very quickly

48
00:01:56,070 --> 00:01:59,100
so I have to be very intentional
about my visualizations

49
00:01:59,100 --> 00:02:02,133
and it has to be low stakes, I guess.

50
00:02:02,133 --> 00:02:03,350
- The boat's never safe.

51
00:02:03,350 --> 00:02:04,850
- The boat is never safe.

52
00:02:04,850 --> 00:02:07,404
Honestly, very little
is safe in my dreams.

53
00:02:07,404 --> 00:02:08,720
(laughing)

54
00:02:08,720 --> 00:02:11,199
- For me, it was less visualization,

55
00:02:11,199 --> 00:02:15,470
more just kind of being conscious
of what my body was doing.

56
00:02:15,470 --> 00:02:18,940
- It was nice having a routine
before getting into bed

57
00:02:18,940 --> 00:02:21,080
because when you have a prescribed,

58
00:02:21,080 --> 00:02:22,210
like do these five steps,

59
00:02:22,210 --> 00:02:24,270
I think that sort of helped

60
00:02:24,270 --> 00:02:26,390
so then I didn't get on my phone.

61
00:02:26,390 --> 00:02:27,700
- It sets some parameters.

62
00:02:27,700 --> 00:02:28,850
- It does.
- For sure.

63
00:02:31,200 --> 00:02:33,660
I think it will benefit
somebody easily distractable

64
00:02:33,660 --> 00:02:35,370
'cause it will force
them to calm their mind

65
00:02:35,370 --> 00:02:36,980
and to be aware of what
their body is doing

66
00:02:36,980 --> 00:02:38,310
before they lay into bed.

67
00:02:38,310 --> 00:02:40,410
- I think honestly, literally anyone could

68
00:02:40,410 --> 00:02:41,460
benefit from this.

69
00:02:41,460 --> 00:02:43,200
Meditation is good for everybody.

70
00:02:43,200 --> 00:02:44,670
- It wasn't something that rocked my world

71
00:02:44,670 --> 00:02:46,823
but it was alright, it wasn't negative

72
00:02:46,823 --> 00:02:48,470
(chuckling) so that's something.

73
00:02:48,470 --> 00:02:50,940
- I probably will not keep doing this.

74
00:02:50,940 --> 00:02:54,960
I think it's a nice thing, I
just have no faith in myself

75
00:02:54,960 --> 00:02:56,393
to be that consistent.

76
00:02:57,240 --> 00:02:59,060
- It kept you away from your phone habit.

77
00:02:59,060 --> 00:02:59,893
- It did.

78
00:02:59,893 --> 00:03:01,300
- It did something positive for you.

79
00:03:01,300 --> 00:03:02,340
- I agree.

80
00:03:02,340 --> 00:03:03,919
- Why not latch onto that?

81
00:03:03,919 --> 00:03:04,910
(laughing)

82
00:03:04,910 --> 00:03:05,840
You're gonna relapse

83
00:03:05,840 --> 00:03:08,769
straight into social media.
- I'm gonna straight relapse.

84
00:03:08,769 --> 00:03:11,436
(playful music)