Military Sleep Method - How to Fall Asleep in 2 Minutes

A painting of a calm and relaxed soldier sleeping by a sunny lake

A sleeping soldier

The ability to fall asleep quickly is essential for military personnel who often work in high-stress situations and need to function effectively on limited sleep.

The military sleep method, originally developed to assist American soldiers in falling asleep under difficult and uncomfortable conditions, has proven to be an effective technique for many who are looking to improve their sleep quality. The method was first introduced in 1981 in the book “Relax and Win: Championship Performance.”

7 step guide to the military sleep method:

1. Settle into bed: Find a comfortable position in your bed, lying down and ready to sleep.

2. Relax your facial muscles: Focus on relaxing every muscle in your face, including your eyes, tongue, and jaw. Make a conscious effort to release any tension you may be holding in these areas.

3. Breathe calmly: Inhale and exhale slowly and deeply, allowing your chest to expand and contract. Focus on relaxing your chest as you breathe.

4. Drop and relax your shoulders: Allow your shoulders to drop and loosen, releasing any tension they may be carrying. Let your arms rest by your sides, completely relaxed.

5. Let relaxation and warmth spread: Allow the sensation of relaxation and warmth to flow from your upper body down to your calves, feet, and toes. Let gravity pull you downward naturally, sinking into the bed.

6. Empty your mind: Visualize a relaxing scene or image to help clear your thoughts. For example, imagine lying at the bottom of a canoe or rowboat on a calm lake, or picture yourself inside a dark room, cocooned in a velvety hammock.

7. Quiet your thoughts: If your mind continues to race, silently repeat the phrase “don’t think” for at least 10 seconds. This can help to quiet any lingering thoughts, allowing your mind to fully relax.


By following these seven simple steps, you can harness the power of the military sleep method and improve your ability to fall asleep quickly. It has been said that if you train six weeks, you would able to sleep within 10 seconds using this method.

Give it a try tonight and see how it works for you.

Please note that if you're experiencing chronic sleep issues, it's important to consult with a healthcare professional to discuss potential underlying health conditions and receive personalized treatment recommendations. The tips provided in this article are intended to be for informational purposes and are not intended to replace medical advice.

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