By Michael Grothaus4 minute Read
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If you often find yourself having trouble falling sleep, you’re not alone. The American Sleep Association (ASA) says that 50 million to 70 million U.S. adults have a sleep disorder. Among that group, insomnia is the most common. The ASA says that 30% of adults have reported short-term, insomnia-like symptoms, and 10% of American adults deal with chronic insomnia.
A major study of 440,000 adults showed that 35% of us get fewer than seven hours of sleep a night. That means there are millions of people at risk of facing serious health problems that lack of sleep can cause, including obesity, heart disease, and diabetes. But it’s not just health problems these people have to deal with.
Lack of sleep is a big problem for your productivity–and for the company that employs you. A 2015 Harvard study showed the average worker loses the equivalent of 11 days of productivity every year due to sleep issues. And a 2017 study found that poor sleep cost U.S. businesses a staggering $411 billion in lost productivity every year.
The recommended amount of sleep an adult needs is between seven and nine hours each night. But for many, finding this time isn’t the problem–it’s falling asleep once your head hits the pillow. I’m one of those people who occasionally has this problem, and in the past have tried everything from meditation to medication. But for the last four weeks, I tried something different–and it’s something worth trying if you have sleep problems.
Recently, an old method used by the U.S. Army to help soldiers fall to sleep in less than ideal conditions (like battlefields) has resurfaced. The Independent says the technique was first described in a book from 1981 called Relax and Win: Championship Performance by Lloyd Bud Winter.
In the book, Winter describes the technique designed by the U.S. Army to make sure soldiers didn’t make mistakes due to grogginess. The technique apparently sends you off to sleep within two minutes.
Here’s the quick sleep technique
So four weeks ago, I tried it. The technique mainly involves muscle relaxation, breathing, and visualization tricks anyone can do. Here’s how it works:
- Sit on the edge of your bed. Make sure only your bedside light is on, your phone is silenced, and your alarm is set for the morning.
- Now relax your facial muscles. First tighten them up in a wincing motion, and then slowly let your muscles naturally loosen. And let your tongue fall any which way in your mouth.
- Once your face feels like deflated putty, let gravity pull your shoulders naturally toward the ground. Let your arms dangle too, one side at a time.
- While doing this, breathe in and out, listening to the sound of your breath. With each breath, let your chest relax further and then let gravity relax your thighs and lower legs.
- Once your body feels like nothing more than a loosely formed lump of clay, try to clear your mind for 10 seconds. If thoughts come naturally, let them pass–just keep your body loose and limp. After a few more seconds you mind should feel clearer.
- Now picture one of the following two scenarios: you lying in a canoe in a calm lake with clear blue skies above you; or you in a velvet hammock, gently swaying in a pitch-black room. If you happen to be a person who isn’t great at visualization, you can instead chant the mantra, “Don’t think, don’t think, don’t think” for 10 seconds instead.
And that’s it. At the end of these steps, which should take about two minutes, lie down and turn out the bedside light. Ideally, you’ll drift off to sleep within a few minutes.
How the technique worked for me
When I began the technique I was heartened that the Army found that it worked for 96% of people who tried it–but that was for people who tried it for six weeks. That’s why I wasn’t too bummed when I tried this technique every night in the first week and nothing happened.
But then something changed starting at around the ninth night. And honestly, I can’t be sure if it was due to the technique itself or the sheer boredom caused by trying to calm my body into a lump-like state. I relaxed my muscles and visualized swinging in a velvety hammock. And the next thing I knew, it was around 3 a.m., and I woke up, awkwardly splayed over my bed, with my feet still touching the floor and the bedside light still on. I was deeply tired and only woke enough to swing my legs into bed and turn off the lamp.
But the event gave me hope, and the next night I did it again. This time I didn’t pass out right away, but felt a great release come over my body after my hammock visualization, and I crawled into bed and turned out the light. Next thing I remember is waking eight hours later, feeling rested.
So I can confidently say this decades-old technique worked for me. Mind you, it didn’t work every night. Some nights during that second week I didn’t get that “release” after my visualization. But as the weeks went on, the trick seemed to work more often than not. And it seemed to work more effectively when I visualized myself in a velvety hammock instead of in a canoe, so it helps to switch up visualizations to see what works best.
So should you try it? There’s no reason not to, based on my experience. By the fourth week, it was working more often than not. One thing I know for sure is that trying this is better taking an Ambien–and doesn’t take much more time than swallowing a pill.
So go ahead and give it a try. Then sleep on it. You might be surprised by the results.
Planet Canoe
Lausanne, Switzerland
Welcome to the official youtube channel of the International Canoe Federation. Follow your favorite paddlers with exclusive interviews; get some behind the scene sneak peeks during the competitions, watch recaps when the races are over and discover new disciplines!
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3 videos / day ⋅ Jul 2008 View Latest Videos⋅Get Email Contact
Old Town Canoe Kayak
Old Town, Maine
Tradition and technology have had a long and comfortable marriage at Old Town. In 1898 we built our first wood-and-canvas canoe, a more durable, lower maintenance improvement on the Native American birch bark canoe that was its inspiration.
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1 video / week ⋅ Oct 2010 View Latest Videos⋅Get Email Contact
AustralianCanoeing
Sydney, Australia
Australian Canoeing is the National Organisation responsible for the management, coordination, development and promotion of paddle sports in Australia.
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1 video / week ⋅ Mar 2009 View Latest Videos⋅Get Email Contact
See Through Canoe
St Petersburg, Florida
The See Through Canoe company has been around since 2007 ! The See Through Canoe has awesome optional accessories such as a folding shade top, whisper quiet motor, & LED lights. Exploring & experiencing nature and wildlife moments are what we live for. See Through Canoe has an optional whisper quiet motor with a hand held remote control. We constantly adding new options and evolving our transparent kayak/canoe hybrid.
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1 video / day ⋅ Jun 2014 View Latest Videos⋅Get Email Contact
Stanley Sev7n
Follow this channel to get videos related to canoeing.
youtube.com/channel/UCFio..+ Follow
4 videos / month ⋅ Jan 2014 View Latest Videos⋅Get Email Contact
Canoe Kayak Canada
Canada
Canoe Kayak Canada is a channel for Canoe which is a sport and a lifestyle that is uniquely a part of our heritage and our identity; it's who we are.
youtube.com/user/imillerckc/..+ Follow
15 videos / quarter ⋅ May 2012 View Latest Videos⋅Get Email Contact
ONAK canoes
Ghent, Belgium
ONAK's canoe folds into a lightweight suitcase on wheels it's recycable, easy to use and store, and without any of the hassle of a traditional canoe. ONAK, an unfolded getaway.
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5 videos / month ⋅ May 2016 View Latest Videos⋅Get Email Contact
Canoe Europe
Zagreb, Croatia
Welcome to the official Youtube Channel of the European Canoe Association, the leading institution of the European Canoe Sport.
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22 videos / quarter ⋅ Jan 2017 View Latest Videos⋅Get Email Contact
British Canoeing TV
Nottingham, England, UK
British Canoeing TV is the official channel of British Canoeing. It features a wide range of content, from competition and British team profiles to recreation and 'How to' videos - all designed to showcase the breadth of the sport in the UK.
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30 videos / year ⋅ Dec 2010 View Latest Videos⋅Get Email Contact
Ian.Marcus.Driscoll
Hi! I'm deafborn and good talk. My old sport ex great british canoeing squad i paddle canadain boat.
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Canoe & Kayak
An entire channel dedicated to the Olympic sport, Canoe Sprint. Canoe & Kayak showcases the best paddling techniques using the top athletes in the sport.
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Sailing 2 Canoes
US
We are the Dready Gunn Roberts, a family of 4 Wild human beings and 1 wild animal, sailing on 2 canoes together. Our boat is a 35' Wharram Tangaroa MKIV, that we have been rebuilding, living and sailing on for the past 5 years now. . and many many more to come.
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Canoeing Canucks
Windsor, Ontario, Canada
Canoeing Canucks is a channel showcasing Canoeing and camping trips in Provincial Parks and Conservation Areas.
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Tumalo Creek Kayak & Canoe
Bend, Oregon
Excitement. Adventure. Community. That's what we're all about here at Tumalo Creek Kayak & Canoe. We're your locally owned and operated paddling shop creating life-long paddlers for over a decade. Visit us at our retail store and learning center, located right on the banks of the Deschutes River, just downstream from the Old Mill.
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Lake Constance Canoes
Konstanz, Bodensee, Germany
Lake Constance Canoes makes lightweight and responsive, recreational sports canoes from natural fibers, as well as precision paddles and gear, and we provide canoeing skills courses and instructor training for a growing community of highly awesome people.
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Canoe St Andrews
St Andrews
This is the official channel for the University of St Andrews Canoe Club.
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Blackfly Canoes
We are Blackfly, the makers of the world's best whitewater canoes! Follow our channel for product info, team highlights, and canoeing videos from around the world!
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Police are warning residents in Lake Forest after several homes in the city were burglarized this month. In some of the cases, the offenders forced their way into the residences.
The Lake Forest Police Department said the residential burglaries have mainly occurred between 7 p.m. and 10 p.m.
The offenders have been using force to enter the residences by breaking a door or entering through an unlocked door, police said.
Suspects in two cases fled prior to the officers’ arrival. In one case, a burglar alarm activated and in a second case, the homeowner surprised the offenders.
In a third break-in, the offender was arrested after a witness called 911.
“There does not appear to be a pattern to the locations the offenders chose as the locations have been scattered around Lake Forest,” the police department said in a statement.
Lake Forest police detectives are looking at all information available to determine any patterns or commonalities to the incidents.
The Lake Forest Police Department said they would like to remind residents to lock their doors even when at home, set alarms and keep all valuables and firearms in secure areas.
Anyone with information regarding the burglaries is asked to contact Lake Forest Police Investigations at 847-234-2601.
Thank you for taking the time to participate in our survey, which should take no longer than 10 minutes to complete.
Whether you’re a paddler, coach, volunteer, supporter (or all of the above!) we want to hear your views on what British Canoeing are doing. Information gathered during this survey will help us improve our membership services.
All answers will remain confidential and you are free to skip questions or end the survey at any point. British Canoeing will not release personally identifying information and results will be reported in aggregate.
You can only complete the survey once, and your answers can be edited before you click “Finish”. Once completed you cannot go back and make any changes.
Submit your response by 9am on 30 October 2021 to be in with a chance of winning one of our fantastic prizes supplied by our official partners.
We would like to invite you to enter a prize draw for the chance to win one of the prizes below provided by our partners.
1 x Aquaplanet Paddleboard package
2 x £50 Gill vouchers
3 x EcoMarine Gift Pack
2 x Aquapac phone case
2 x Peak UK hats
The terms and conditions for the prize draw can be found here.
Youtube canoe
Michigan caves that you can explore. In fact, you are encouraged to.
These caves sit unseen below Miners Castle along Pictured Rocks National Lakeshore. If you're on foot and visiting the 'castle', then you can't even see these caves. The only way to get to them is by boat, canoe, or kayak.
You can swim, walk, or even kayak through these caves, almost putting you on another planet. You can arrange a tour if you wish, if you feel safer with a group of people around, but this is a place where most tourists fail to seek out.
There are caves that go all the way through one side to another, some lead to grand rooms, some have dead ends, some remind you of a hotel lobby, others have beautiful views of Lake Superior where you can just sit and enjoy a sunset....even have a picnic. WOW. All these are awe-inspiring.
Swimming through these caves is cool, and scuba diving brings even more unexpected surprises. In the gallery below, you'll see photos of a good handful of these caves, including one of the grand rooms, some underwater shots, and more tunnels.
Take a look for yourself and maybe these pictures will inspire you to add this to your next roadtrip...or bucket list!
Miners' Castle Caves
The Michigan Railroad That Was Never Used
HORSESHOE FALLS
Les Cheneaux Islands
Three Awesome Falls Near Munising
The Hardy Dam
Then I quietly took out the phallus from under the mattress and began to insert it into her vagina. Masha did not immediately understand what I was doing. And only when I put in about 10 cm, she opened her eyes and saw that a silicone phallus was sticking out of her vagina.
Masha panicked. I not hard, but persistently pressed her against the pillow so that she would not get up and pull out the phallus.
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