Military Method to Fall Asleep in 2 Minutes
Trouble sleeping is a common problem that affects millions of people. Getting quality sleep is essential for both physical and mental health.
When you don’t get enough sleep, it can take a serious toll on your body and mind. Fortunately, there are effective strategies to help you fall asleep faster. One such technique is the military method for falling asleep in two minutes.
What is the Military Sleep Method?
The military sleep method is a relaxation technique used by soldiers and pilots in the army to fall asleep almost instantly even in extreme conditions. It was developed to help military personnel get much-needed rest whenever they had the chance through intense relaxation.
Research shows that it takes the average person 14 minutes to fall asleep. But this method can reportedly slash that time down to just 2 minutes.
How Does the Military Sleep Method Work?
How Does the Military Sleep Method Work?
The military sleep method works through a simple yet effective 5-step process to relax both the mind and body to prepare for restful sleep.
By systematically relieving physical and mental tension, you can activate the parasympathetic nervous system which is responsible for promoting rest and digestion. This allows both the brain and body to easily transition into sleep mode.
Step 1: Relax the Facial Muscles
The first critical step is to relax the facial muscles. Facial tension is very common when stressed or anxious. The forehead, eyes, mouth, jaw, and tongue often involuntarily tense up. This facial tightness keeps the mind active making it difficult to shut off mental chatter.
To relax the face, first focus on the forehead. Raise your eyebrows as high as possible for a few seconds and then gently smooth out the skin on your forehead. Next, lightly massage your temples with your fingertips to relieve tension.
Then allow your mouth and jaw to gently fall open so your upper and lower teeth are slightly separated. Let your tongue relax and lay flat in your mouth with the tip just behind your bottom front teeth. Softly part your lips so they are not clenched.
You should feel your cheek muscles loosen up as the tension in your face melts away.
Step 2: Drop the Shoulders
After relaxing the facial muscles, next release tension in the shoulders. Stress often manifests as physical tightness in the shoulders and upper back.
Start by taking a deep breath and shrugging your shoulders up towards your ears as you inhale. Hold them up for 5 seconds. As you exhale, let the shoulders gently drop down. Repeat this shoulder shrug a few times.
Then rotate your shoulders slowly backward making broad circles with your shoulders. Do about 10 rotations backward and then repeat forward. This movement helps loosen up the shoulder joints.
Finally, find a comfortable position to let your shoulders rest at your sides without hunching forward.
Step 3: Exhale Completely
The next step is to completely empty your lungs by exhaling through slightly parted lips. Take a deep breath allowing your belly to expand. Then exhale slowly through your mouth, gently pursing your lips. Push out as much air as you can until your lungs feel empty.
You should feel your body sink deeper into the surface underneath. This helps loosen up tight chest muscles to enhance relaxation.
Step 4: Relax from Head to Toe
After fully exhaling, shift your focus to relaxing your body starting from the top and working down. Mentally scan your body for any lingering tension as you systematically relax each body part one by one.
Start with the head and neck allowing them to feel heavy. Relax the muscles around the eyes, jaw, and tongue. Move down and release any tension in the shoulders, upper back, and arms.
Shift your awareness to the midsection. Soften the muscles around the chest, stomach, and lower back. Let your torso feel nice and loose.
Finally, scan the lower body to relax the muscles in the pelvis, buttocks, thighs, calves, and feet so that no part of your body feels tight or restricted.
Step 5: Visualize a Peaceful Scene
The final step is to visualize a peaceful setting like gentle ocean waves, a forest waterfall, or stargazing on a quiet mountaintop. The more details you visualize including sights, sounds, and smells will engage your senses to feel immersed in the relaxing scene.
Quiet your mind by focusing all your attention on your visualization. If distracting thoughts arise, just acknowledge them and then gently shift your attention back to the peaceful imagery. The more absorbed in the visualization you become, the deeper your relaxation.
Within one to two minutes of completing all steps, you will notice both physical and mental calmness setting it. This is the optimal time to transition to sleep by shutting off any lights and settling comfortably into your preferred sleeping position. Then continue visualizing the serene scene as you peacefully drift off the sleep.
That’s the entire military sleep method in a nutshell! It seems almost too simple, but don’t knock it till you try it. Consistently practicing this technique can help you fall asleep within 2 minutes or less. The key is not to force sleep – just fully relax and sleep will follow.
Why the Military Sleep Method Works
There are a few reasons why this simplistic method works so well:
1. It Activates the Parasympathetic Nervous System
The parasympathetic nervous system is responsible for resting and digesting. It does the opposite of our fight-or-flight sympathetic nervous system.
The military sleep method helps spark the relaxation response by lowering heart rate, breathing rate, and blood pressure.
2. It’s Similar to Meditation
Meditation is proven to reduce stress, relieve anxiety, and improve sleep. Like meditation, this technique uses controlled breathing, muscle relaxation, and visualization to calm both the mind and body to prepare for rest.
3. It Prevents a Busy Mind From Keeping You Awake
Racing thoughts are one of the leading causes of insomnia. By fully relaxing your mind and body from head to toe, you make it difficult for your mind to keep you awake with distracting thoughts. The visualization aspect also gives you something peaceful to focus on.
4. It Eases Physical Tension That Interferes With Sleep
Stress and worries build up physical tension in the face, shoulders, neck and back. Releasing this tension helps muscles unwind so you feel at ease. Without physical tension or mental distraction, it’s much easier to fall asleep.
Tips to Improve Results
Here are some quick tips to help you get better results with this military sleep method:
1. Practice Daily
Like any skill, it takes repetition to master this technique. Aim to practice it every night to condition your body to wind down quickly for sleep.
2. Perform It Lying
In Your Sleep Position Go through the steps while lying in your preferred sleeping position, whether on your side, back or stomach. This trains your brain to associate that pose with sleep.
3. Do It Before Bedtime
Don’t wait until you’re tossing and turning to try this method. Do it before getting in bed as part of your regular bedtime routine. Preparation is key.
4. Remove Distractions
Eliminate any sensory distractions in your bedroom like bright lights or loud noises that can undermine relaxation techniques. Blackout curtains and a white noise app can help.
How Long Does it Take Before Seeing Results?
It’s different for everyone, but most people experience at least some results after 3 to 5 nights of consistent practice. However, it can take up to a few weeks to perfect this method depending on the severity of your sleep issues. Stick with it and this can become an easy 2-minute shortcut to better sleep.
Over to You
Falling asleep fast totally transforms how you feel and function during the day. Mastering this straightforward military method can help you wind down easily and catch some much-needed zzz’s.
Have you tried the military sleep method yet? How long did it take before you noticed a difference in your ability to fall asleep quickly? Share your experiences in the comments below!