How to Fall Asleep in Just Two Minutes: The Military Method

Introduction

Imagine lying in bed, tossing and turning while your mind is racing with endless thoughts, the clock ticking away. Now, imagine being able to shut it all off and fall asleep within just two minutes, no matter how stressed or wired you are. It may sound like a sleep-deprived person’s dream, but this is a reality for military personnel trained to sleep in some of the most challenging and high-stress environments. This technique designed to help soldiers catch some much-needed rest in war zones can also be your secret weapon against insomnia or restlessness.

 

The Science Behind the Military Method

The military method for falling asleep is a systematic approach that blends physical relaxation with mental focus, designed to bring the body and mind into a state of calm conducive to sleep. The technique, which was popularized in the book Relax and Win: Championship Performance by Lloyd Bud Winter, starts with consciously relaxing the muscles in your face, including the tongue, jaw, and muscles around the eyes. This might seem simple, but facial tension is often the greatest barrier to relaxation.

After your face is relaxed, the next step is to release tension in your shoulders, arms, and hands  and let them go limp like a rag doll. You then move down to your legs, starting with the thighs and moving down to your calves and feet. The goal is to have your entire body in a relaxed and loose state.

Once your body is fully relaxed, the method shifts focus to the mind, which is often the most challenging part of falling asleep. To achieve mental relaxation, you can visualize a peaceful scene.  Scenes such as lying in a rocking canoe on a calm lake under a clear blue sky or being in a swinging hammock tend to be effective. If you are someone who doesn’t prefer imagery, you can try repeating a simple phrase like “Don’t think, don’t think” for about 10 seconds. These techniques help to clear your mind of stressful or intrusive thoughts, allowing your body to follow suit and drift into sleep.

The military method is not an instant solution; it requires practice and consistency. But once you master it, it has the potential to help you fall asleep faster, regardless of your surroundings or state of mind.

 

Conclusion

In a world where sleepless nights and racing thoughts are all too common, the military method offers a practical solution rooted in physical and mental discipline. This technique, used by soldiers in the most demanding conditions, can be a powerful tool for anyone seeking to improve their sleep quality. With a little patience and practice, you can also learn to fall asleep in two minutes, waking up refreshed and ready to face whatever challenges lie ahead. If you’re tired of counting sheep, it’s time to give the military method a try—your sleep might just become your greatest ally.

 

References:

1. 1. Brody, J. E. (2018, November 5). An effective way to fall asleep faster, backed by science. The New York Times. https://www.nytimes.com/2018/11/05/well/mind/sleep-techniques-relaxation.html

1. 1. Mayo Clinic Staff. (2023, March 10). Sleep tips: 6 steps to better sleep. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

1. 1. Sharpe, R. (2021, September 22). The military method to fall asleep in two minutes. Healthline. https://www.healthline.com/health/military-sleep-method

1. 1. U.S. Army Field Manual FM 21-20. (1983). Physical fitness training. U.S. Government Publishing Office. https://www.army.mil/e2/downloads/rv7/tradoc/publications/pamphlets/tp600-4.pdf