Are you one of the 15% of adults in the United States that struggles with falling asleep on a regular basis? Or maybe you normally fall asleep no problem, but when you do have the odd night of struggle, you find yourself awake for hours. If so, perhaps you should try this method created for people in one of the highest stress jobs there is: The military. The military sleep method has gained popularity for promising to help anyone fall asleep in just two minutes, no matter how chronic the sleep issue is.
What is the Military Sleep Method?
The military sleep method is a relaxation routine that emphasizes well-researched techniques to promote calm and relaxation. The idea is to help calm the storm that’s brewing inside your brain and squeeze out the stress that you accumulated in your body throughout the day, this preparing the body and mind for sleep. While there are conflicting reports regarding its origin and utilization by military personnel, is the origin of the technique really that important, as long as it works? The military sleep method focuses on strategies to help get you as relaxed as possible, sending you to snoozeville in less than two minutes after climbing into bed.
Steps of the Military Sleep Method
Like any method that may or may not have been developed by the military, this method has a series of steps to be followed, in succession, in order for it to work. Don’t worry, though; the steps are not complicated or hard to remember. You also don’t have to be concerned about whether or not you are doing them perfectly. Remember, the goal is relaxation, so leave your perfectionism in the living room (it will surely be there for you to pick it back up the next day).
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Muscle relaxation
Starting by lying down on your back, or in a position that is comfortable for you. Now, it’s time to turn your focus inward and systematically relax each part of your body. Start from your forehead and work your way down your face, neck, shoulders, arms, chest, all the way down to your toes. This step involves identifying tension in various muscle groups and consciously letting go of that tension.
Breathing
Deep breathing is a key component of the method. You want to take long, deep breaths to promote relaxation and calm your mind. If unwanted thoughts about your day find their way into your mind, acknowledge them and send them on their way, refocusing on the release of tension throughout your body.
Visualization
Incorporating guided imagery, the method encourages you to visualize yourself in a peaceful and calming setting. The point is to engage all of your senses to create a serene mental environment conducive to sleep. This doesn’t have to be a magical place or some peaceful meadow. It can quite literally be a place where you feel cozy and safe.
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Does the Military Sleep Method Work?
While proponents of the method claim that consistent practice can lead to falling asleep within two minutes, the reality may vary from person to person. After all, there are 8 billion of us on this planet – we aren’t all going to react the same. You, yourself, may find your success varies from night to night. Factors such as individual circadian rhythm, sleep drive, and external stressors can influence the effectiveness of this method. If you’re going through a hard time, you’ve got a big presentation the next day, or even if you just did a hard workout closer to bedtime than you’d like, it may take you longer some nights to fully relax and invite sleep. It is important to note that relaxation techniques alone may not guarantee immediate sleep onset, and focusing on performance-based sleep goals can inadvertently create additional pressure and anxiety around sleep. For those who use some kind of app or watch to track their sleep, consider your personality type and whether a detailed breakdown of your sleep or a ‘sleep score’ is helping or hurting your ability to get a good night’s rest.
The Importance of Natural Sleep Cycles
Leading sleep psychologist Dr. Alaina Tiani emphasizes the importance of viewing sleep as a natural and restorative process, rather than a task to be completed within a set time frame. Understanding one’s natural sleep cues and maintaining good sleep hygiene practices, such as consistent bedtimes and limiting screen time before sleep, can have a more sustainable impact on improving sleep quality. Sometimes, you might have higher levels of adrenaline or cortisol in your body that day, or maybe you’re just really stressed out. That’s okay. If you are lying in bed and can’t get to sleep, consider other options rather than lying there stressing about how you can’t fall asleep. Turn on a soft light and read, listen to a calming podcast or guided meditation. And finally, if you just can’t get to sleep and have the occasional night of less hours than you would’ve liked, it likely won’t have a massive impact on your health. Stressing about it, however, certainly will.
“Understandably, when you’re having trouble falling asleep, you want to find the thing that’s going to help get you there quickly, which is probably why things like the military sleep method have become so popular. I have patients asking about it more and more,” said Dr. Tiani.
Seeking Professional Help
While the odd night of bad sleep won’t have a profound impact on your health, being chronically underslept certainly will. For individuals experiencing persistent sleep difficulties, seeking guidance from a healthcare provider is recommended. Addressing underlying sleep disorders or identifying personalized strategies to improve sleep quality can significantly impact overall well-being and daytime functioning.
The Bottom Line
While the military sleep method offers valuable relaxation techniques that can aid in promoting better sleep, it is essential to approach sleep with a balanced perspective. By focusing on natural sleep cues, maintaining good sleep hygiene, and seeking professional support when needed, you can cultivate healthy sleep habits that contribute to your overall health and wellbeing. The most important part? Try not to overly stress about your sleep. That becomes a cycle that is hard to break out of, leaving you wondering which actually came first: The stressing about falling asleep quickly or the actually inability to fall asleep fast.
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