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The method was first used by U.S. Army soldiers who needed to fall asleep under extremely challenging conditions. It was later called the “military method,” and it can help people drift off in just a few minutes. After a bit of practice, some people can fall asleep in as little as 10 seconds. Experts say it can be effective against insomnia and sleep deprivation. The technique combines muscle relaxation, breathing control, and visualization, the Daily Mail reports.
In 1981, American sports coach Lloyd Bud Winter documented this military sleep technique in his book “Relax and Win: Championship Performance.” He claimed that this series of techniques guarantees a 96% success rate after just six weeks of practice.
What the Military Sleep Method Entails
Recently, Dr. Jess Andrade, a pediatrician and osteopath from Boston, has reignited public interest in the military method by thoroughly explaining its steps.
Want to give it a try yourself?
- Relax all the muscles in your face. If you can’t do it all at once, begin with your forehead and work your way down to your chin, gradually relaxing your eyes, cheeks, jaw, mouth, and tongue.
- Let your shoulders and arms relax naturally under the force of gravity.
- Relax your neck and then your right arm, starting with the upper right arm and slowly moving down to your forearm and wrist. Repeat the same process with your left arm.
- Breathe slowly and deeply.
- Exhale and relax your chest.
- Relax your legs. Start with your right thigh and let it drop freely onto the bed (or chair if you’re trying to sleep sitting up). Then do the same with your calf, ankle, and foot. Repeat the entire process with your left leg.
- Clear your mind of active thoughts. If that’s difficult, hold a pleasant image in your mind, such as a canoe on a calm, serene lake.
After that, you may fall asleep. On your first attempt, it may take about two minutes. With practice, that time can drop to as little as ten seconds.
British sleep expert Lindsey Browning says the method works because it replaces unwanted thoughts with the current task of systematically relaxing the body’s muscles.
Browning, author of the book “Navigating Insomnia,” adds that the more your muscles relax, the less stress and anxiety you feel.
She says the military method is very similar to the progressive muscle relaxation technique she uses with patients. Often, people struggle to fall asleep because their minds are overloaded or their bodies are tense.
She cautions that if insomnia becomes severe, seek help from a specialist.
