What is the Military Sleep Method?
Jake Newby
| 3 min read
You don’t have to be in the military to give the military sleep method a try.
Roughly 15% of adults in the United States have trouble falling asleep, according to the Centers for Disease Control and Prevention (CDC). Some nights we’re out as soon as our head hits the pillow. Other nights it may take more than 20 or 30 minutes to finally drift off. If you’ve tried different tactics to fall asleep – such as counting sheep – but haven’t landed on anything reliable, trying the military sleep method couldn’t hurt.
What is the military sleep method?
The military sleep method is a multi-step relaxation technique. It’s not confirmed to be taught to military personnel, but the method gained popularity when it was written about in the 1981 book “Relax and Win: Championship Performance.” Military sleep method lore will tell you it can help you fall asleep within two minutes and that soldiers have used this trick to nod off at any time and any place, as quality sleep is important in maintaining quick reflexes and clear thinking. The process involves relaxing your muscles, taking deep breaths and clearing your mind.
Military sleep method steps
Calm your muscles and breathe: The first step is to lie down on your back and spend up to one minute focusing on muscle relaxation from your head to your toes. Relax the muscles in your forehead, eyes, cheeks and jaw, while taking slow and intentional deep breaths.
Move down to your neck and shoulders, releasing the tension from your shoulders as you drop them low. Keep your arms loose to your side and imagine a warm sensation traveling from your head to your fingertips. Take more measured deep breaths and exhale as you relax your chest, stomach, thighs, knees and feet. Imagine the same warm sensation traveling from your chest to your toes as you let your feet flop naturally to the side.
Clear your mind and visualize a relaxing scene: As you relax your body and breathe, spend another minute imagining yourself in a calming situation. For you, that may be floating down a calm river in a canoe, rocking slowly on a hammock in a pitch-black room or watching slow waves roll in on a sunny day at the beach. Use your senses to immerse yourself in whichever place you choose, taking in the sights, sounds, smells and textures around you. If your mind wanders, gently bring it back to that place. One way to do this is to repeat positive words or phrases, such as “just relax” to push out intrusive thoughts and focus on relaxation.
Does the military sleep method work?
Proponents of this method recommend trying it for weeks and eventually, you’ll consistently fall asleep within a few minutes. There isn’t research on the topic to specifically back up this method, however, when you strip it of its title and focus on its key elements – relaxation, controlled breathing and visualization – these are forms of mindfulness meditation have been scientifically proven to improve sleep quality. You’re just practicing them in bed, on the spot, with techniques that facilitate a calm and restful state.
Of course, a relaxed state doesn’t guarantee that you can fall asleep on a moment’s notice. Our circadian rhythm and sleep drive play a role, as well. You can improve sleep quality through lifestyle tweaks as well, such as avoiding screen time before going to sleep, avoiding alcohol and caffeine several hours before bed and getting regular exercise during the day to regulate energy levels.
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Photo credit: Getty Images
