Fall Asleep in Two Minutes With The Military Sleep Method

Soldiers on the frontline have to take every opportunity to sleep, which, in their case, could be for as little as 5 minutes. The military sleep method was developed to help them get to sleep quickly and take every opportunity for rest while on duty.

More recently, the technique has become well-known because of a viral TikTok video, but it was first noted in a 1981 book called Relax and Win: Championship Performance.

But what is the military sleep method, and does it work? Let’s investigate together.

The method to fall asleep fast goes as follows:

1. Relax your face completely: Close your eyes and breathe slowly while relaxing your facial muscles. It’s good to start with your forehead and work downwards.
2. Drop your shoulders to release tension and relax your hands: Once your face is relaxed, work your way down with your neck and shoulders, relaxing one arm at a time. Keep your breathing slow and steady throughout.
3. Exhale and let your chest relax: this is similar to the steps before, but with your chest this time. Work slowly, and get used to how this feels.
4. Relax your legs one by one: Start with the right thigh and then the calf, ankle, and foot. Imagining yourself sinking into your chair or bed helps here. Repeat with your left side.
5. Clear your mind: There are a few options to try here. Thinking of a relaxing image can help, as can repeating “don’t think” for ten seconds.

To make the most of the military sleep method, try integrating it into your nightly routine. Practising at the same time each night can help build consistency, and pairing it with other relaxation strategies, such as reading, dimming the lights, or gentle stretching, may enhance its effectiveness. Also, ensuring your sleep environment is comfortable by minimising noise and setting an optimal temperature, can further support restful sleep.

For more tips, read our article on how to sleep better at night.

The military sleep method is a structured approach designed to help individuals fall asleep quickly and efficiently, often in under two minutes. This technique is particularly valuable for those who must rest in challenging environments, such as military personnel, hence its name. The method breaks down into three core elements that each play a crucial role in facilitating relaxation and promoting the rapid onset of sleep. Here is a closer look at each component:

1. Progressive muscle relaxation

Central to the military sleep method is progressive muscle relaxation, which involves systematically tensing and then relaxing each muscle group in the body. You start from your forehead and gradually work your way down to your toes. By focusing on the tension and subsequent relaxation, you alleviate physical stress and create a state of calmness conducive to sleep. This practice helps reduce physical tension and diverts your mind from racing thoughts, grounding you in the present moment.

2. Controlled breathing

Breathing deeply and slowly is an essential component of the technique, as it helps to calm the nervous system. The recommended approach involves inhaling slowly through your nose for a count of four, holding your breath for a count of seven, and then exhaling slowly through your mouth for a count of eight. This breathing pattern can decrease heart rate, reduce anxiety, and prepare the body for restful sleep.

3. Visualisation

The final component of the military sleep method is visualisation, which aids in further relaxing the mind by creating calming and peaceful scenes. This mental imagery can vary from imagining yourself in a quiet, serene environment to envisioning a soothing, rhythmic motion like rocking gently in a hammock. By focusing on these serene images, you can distance your mind from stressors and enhance your ability to fall asleep quickly. Visualisation works as a powerful tool to shift focus from the chaos of daily life to a peaceful, sleep-friendly mental space.

Together, these three core elements form a comprehensive approach that addresses both mental and physical aspects of sleep preparation. With consistent practice, the military sleep technique can become an effective tool for achieving rapid sleep onset, even in less-than-ideal conditions.

As time passes, more and more people worry about how much they sleep. It’s understandable – our sleep survey revealed that the average amount of sleep people get per night is 6 hours. However, our sleep study also found that, on average, people spend 7 hours and 22 minutes in bed per night, not allowing themselves enough time to get a full night’s sleep.

It’s clear that most adults don’t have enough time in their schedules to get a good amount of rest, whether due to a busy work schedule or trouble falling asleep. For this reason, getting to sleep quickly is essential.

This means that a method that only takes two minutes to try is a small investment for a big potential payoff. Yes, even if it takes six weeks of practice to work fully, six weeks’ worth of two minutes isn’t much in the grand scheme of things.

There’s never a straightforward yes or no answer when it comes to sleep techniques. Several studies suggest that managing rest should be carefully considered during a military career. If there was ever a line of work where a quick sleep trick would be handy, it would be in this one. Having said that, no clear-cut studies specifically around this method are publicly available.

While no large-scale studies validate the military sleep method, its principles align with scientifically backed relaxation techniques, such as progressive muscle relaxation and controlled breathing, which have been shown to reduce stress and promote sleep.

Ultimately, it’s worth a try if you think it sounds like it could benefit you. Two minutes of your life isn’t much to lose compared to the sleepless nights that can sometimes plague us, after all.

The military sleep technique may not work for everyone, but don’t worry. There are plenty more methods you can try. Next time you find yourself tossing and turning, practice the Egyptian sleep method or one of our 15 sleep relaxation techniques. For example, the Navy SEAL power nap technique involves lying down with legs elevated at a 90-degree angle for 8-10 minutes, promoting relaxation and rapid recovery.

If you are struggling with sleep problems, make sure you seek professional help. The NHS advises that if poor sleep affects your daily life or causes you distress, call NHS 111 or talk to your GP.