The method was first used by U.S. Army soldiers who needed to fall asleep under extremely challenging conditions. This technique, dubbed the military method by researchers, allows individuals to drift off in just a few minutes. After some brief training, they can even do it in as little as 10 seconds. Experts consider it quite effective for combating insomnia and sleep deprivation. It involves muscle relaxation, breathing techniques, and visualization, as reported by the Daily Mail.
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?
- Start by relaxing 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.
- Next, allow your shoulders and arms to relax naturally under the force of gravity.
- Then, relax your neck and arms, starting with the upper part of your right arm and slowly moving down to your forearm and wrist. Repeat the same process with your left arm.
- Continue to breathe slowly and deeply.
- Exhale and relax your chest.
- Now, 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.
- Now, clear your mind of thoughts. If this seems challenging, try to hold onto a pleasant image in your mind, such as a canoe on a calm, serene lake.
Then, you should fall asleep. On your first attempt, it may take you about two minutes. However, with practice, this time can be reduced to as little as ten seconds.
British sleep expert Lindsey Browning asserts that this method is indeed effective, primarily because it helps replace “unwanted thoughts with the current task of systematically relaxing the body’s muscles.”
Ms. Browning, author of the book “Navigating Insomnia,” also noted that the more your muscles relax, the less stress and anxiety you feel.
According to her, the military method is very similar to the progressive muscle relaxation technique that she teaches her patients. Often, people struggle to fall asleep because their minds are too overloaded or they are physically tense.
Despite the proven effectiveness of the method, the expert believes that when insomnia becomes too serious, it’s important to seek help from specialists.