You've probably heard of the military sleep method by now. If not, here's the gist: it's essentially an old sleep hack that's been tried and tested by the US army, who say it gets them to sleep in just two minutes. Yes, you read that right. Two. Minutes.
Nearly three quarters of adults in the UK (71%) do not get the recommended seven to nine hours’ sleep a night. In fact, a recent study by Nuffield Health found that the average adult is getting under six hours (5.91, to be precise) per night on average – a figure which is worsening year on year. It's no wonder the military sleep method has maintained its viral status as a way to calm anxiety and stress and clear the way for a good night's sleep. But does it actually work? We've broken down everything you need to know below…
What is the military sleep method?
The military sleep method is a technique centred around sending you to sleep quickly. Some claim it can even help you nod off in as little as two minutes. It was created specifically for soldiers in the US military and is geared to work even in intense environments – like a literal battlefield.
The technique is explained in a 1981 book called Relax and Win: Championship Performance, and it explains that the method was developed by army chiefs to address the issue of soldiers getting too tired or exhausted. The stakes in this situation are obviously very high. So, chances are, if the US army can use it in such high-stress environments, we have a good chance of getting it work in our our own homes.
It's worth noting, however, that this method was developed for very high-stakes situations – and many sleep experts would advise that pressure is not helpful when you're trying so hard to nod off. So relax, give it a go, and don't be too hard on yourself if it isn't an instant (two-minute) fix.
How to do the military sleep method?
It's similar to a body scan, where you systematically relax and shut down your body from the top of your head to the tips of your toes.
- First, relax your face. Start with your forehead, then your eyes, your cheeks and your jaw, while focusing on your breathing.
- Drop your shoulders as low as you can. Make sure you release any tension and keep your arms loose at your side including your hands and fingers. Imagine there's a warm sensation travelling from your head all the way down to your fingertips. Move down one arm at a time, relaxing each section as you go and keeping your breathing slow and steady.
- Take a deep breath and relax your chest. Slowly inhale and exhale moving down to your stomach.
- Relax each leg in turn. Imagine a warm sensation working its way down your thighs, knees, legs, feet and all the way to your toes.
- Clear your mind of any stresses. Think of one of these scenarios: 1) You're lying in a canoe on a calm lake with nothing but clear blue sky above you. 2) You're lying in a black velvet hammock in a pitch black room.
- Repeat these words in your mind. If you get distracted (which is natural), repeat “don't think” in your head for 10 seconds.
Apparently, after six solid weeks of practice this will work for 96% of people who try the technique.
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I now can't sleep without it.
How do I ‘relax my body’ when I'm trying to sleep?
If you're struggling with the head-to-toe relaxation part of the military sleep method, you can familiarise yourself with the ‘body scan’ techniques that are often used in yoga and meditation. It involves scanning through your body from head to toe, noticing the sensations and sending awareness to the muscles in order to relax and soften them.
There are plenty of examples on YouTube that you can try for free, to get an idea.
Does the military sleep method work?
It's difficult to prove for certain as this would require studies that look specifically at the military sleep method, but anecdotally, many people have vouched for its effectiveness. And having done the rounds on TikTok, many enthusiastically recommend it.
One TikTok commenter said: “I'm a military brat and was taught this. I also had a veteran as a psychology teacher in college who taught this. It definitely works”, while another user said: “My doctor taught me this technique with slight variations when I had insomnia due to PTSD. Trust me it works 100% once you get it down.”
The lowdown on sleeping positions.
Twitter user @Jontafkasi even said it may have cured his four decades of insomnia. “Hmm, might be a bit early to get excited but after 40 odd years of insomnia, I got a half decent sleep last night… I'll be impressed (and a little annoyed) if it was that simple. Military method."
He followed up explaining: “I never have trouble going to sleep but usually wake up in the early hours and that's when I struggle. Military method. Starting from the top, relax your whole body slowly and carefully, then clear your mind for a while (this is the hard bit) , then think of a peaceful scene. "
He concluded: “Normally at that stage I would toss and turn for ages but this technique stopped all that and allowed me to get back to sleep quite quickly. It's taken a few weeks of practice but touch wood, seems to be helping.”
Does it really only take two minutes?
This is where it's important to be kind and patient with yourself, as results will vary for many people. Since the method requires weeks of practice to nail it, it could take some time before you're really attuned to relaxing your mind and body to prepare it for sleep.
Plus, it's worth noting that most adults with healthy sleep patterns will usually take around 15 to 20 minutes to fall asleep, according to The Sleep Foundation. If you are regularly falling asleep within two minutes, that may signify that you are still not getting enough quality sleep (which ties in well with the method's military origins, since it was developed to make the most of sleep in high-stress, extreme scenarios).
It's worth taking the core practices of this method and applying it to your own routine, but don't put too much pressure on the timeframe.
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Why is the military sleep method popular?
Sleep deprivation, or insufficient sleep is a problem for many of us. Research in 2022 found that 14% (one in seven) of Brits survive on under five hours of sleep a night, which is considered dangerously low. And as well as affecting our concentration and mood, lack of sleep can lead to mental health problems, cardiac problems, dementia and diabetes, so it makes sense that we're interested in methods and techniques that can help to improve our sleep quality and quantity.
Sleep hacks like the military sleep method have become popular online as many attempt to improve their sleep – though it's important to note that if poor sleep is continually a problem for you, it's wise to consult your doctor.
When to see your GP for insomnia
Some sleep methods may not work for everyone. According to the NHS, you should see your GP if:
- changing your sleeping habits has not worked
- you have had trouble sleeping for months
- your insomnia is affecting your daily life in a way that makes it hard for you to cope.
