What is the military sleep method – and why are people raving about it?

According to Mental Health UK, one in five people aren't getting enough sleep. That means that around 13 million humans are walking around sleep-deprived and missing out on the all-important (and recommended) seven to nine hours of shut-eye per night.

If this is you, chances are you've scoured the internet, tried copious amounts of TikTok hacks or meditated yourself out in the hopes of scoring a good kip. And I hate to break it to you, but eating a handful of walnuts before bed probably won't won't help you fall asleep any faster.

However, let me present to you the latest phenomenon that has been doing the bedtime rounds: the military sleep method. Promising to send you off to dreamland in just two minutes, it's no wonder that the hack has gone viral for those who are willing regular, solid sleep. But, does it actually work?

Here's everything you need to know about the military sleep method before you give it a go. From its origins, effectiveness, and of course, how to do it, we've also peppered a few reviews in there from those who swear by the technique...

What is the military sleep method?

The military sleep method was developed by Olympic sprint coach, Bud Winter, who coined the phrase in 1981 in his book Relax and Win: Championship Performance.

Winter - who also studied sports psychology - reportedly created the technique to help the pilots in the United States Navy Pre-Flight School fall asleep instantly in any situation/location. Despite them often being surrounded by stressful, loud or dangerous circumstances.

I'm sorry, but if soldiers stand by the technique and confirm they have trained themselves to drop off in the most undesirable of places/experiences, I reckon it's a pretty good hack to try. Especially if you've just hopped out of a relaxing bubble bath.

How to practice the military sleep method

Here's how to implement the technique into your sleeping routine. Make sure you follow the order as below:

1. Relax your face: Start by closing your eyes and breathing deeply and slowly. Once you've got into a rhythm, slowly start to relax your facial muscles. Many people start at the forehead and work their way down until they reach the lower jaw. Basically, you want to make sure that every part of your face, from your mouth, cheeks, tongue, and eyes, are all in a state of relaxation. If you're still feeling tense, you'll know you're not quite there yet.

2. Let your shoulders and hands drop: Try and release any tension by relaxing your neck and trap muscles, letting the top half of your body sink into your bed, chair, or wherever you're trying to sleep. While still breathing slowly and deeply, start relaxing the top of your arm and make your way down to your biceps, forearms and hands. Then, do the same for the other arm.

3. Exhale your chest: Your face, shoulders and arms should already be relaxed at this point and your breathing should be measured and regular. With steady chest exhales, move the focus onto your stomach so that it's in keeping with the rest of your body.

4. Relax your legs: The same way you did with your arms, let your legs sink into the bed. Do one at a time so you can focus on each aspect of your leg from the calf, ankle, to the foot.

5. Free your mind completely: You don't want to have any pressing thoughts by this point, just a pure state of relaxation. It helps to think about calming images or environments to fully let your mind go, whether that be the lapping of the ocean or imagining yourself in a deep sleep.

6. Repeat the words 'don't think' in your mind: For 10 seconds - like you would if you were counting sheep - repeat the words until you fully feel calm and free of distractions. You can do this for longer if it helps/until you reach ultimate relaxation.

Does the military sleep method work?

According to fitness coach Justin Agustin, the technique has worked for 96% of people who practice for six weeks every night.

He shared a video on TikTok which has since garnered almost one million likes, both detailing the process and verifying that it's possible to fall asleep within two minutes.

Right now, there are no actual studies that can back this claim up, but in terms of anecdotal evidence, there are plenty of comments on the video from successful people.

"My mom taught me this and I taught my children. My son has many challenges and this helps him relax and fall asleep quickly, he's 9," one person penned as a second 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."

Elsewhere, Twitter users have praised the technique, with one person stressing that first and foremost, "practice is key."

"The military method might not help you go to sleep faster the first few times, but the more consistently you use it, the better you’ll train yourself to relax and let go," they said.

Someone else credited the military technique coupled with consistent exercise as "a solution" to their insomnia. They revealed they woke up "feeling refreshed," were able to fall asleep faster, and had an improved focus.

What are the benefits of the military sleep method?

As per a tweet from med school teacher, Karl Avillo, MD, the military sleep method helps you to "fall asleep quickly despite your racing thoughts," get the "most out of your 15-20 minute naps," and improve your sleep quality.

While the general crux of the hack is to boost the latter, it's beneficial to know how consistent, quality sleep can help you in general. Both mentally and physically.

The US Department of Health and Human Services states that getting seven+ hours of proper sleep will help you:

• Get sick less often

• Remain a healthy weight

• Lower your risk of health problems from heart disease to diabetes

• Improve mood and reduce stress

• Be able to think more clearly and focus on tasks better

• Be able to get on better with people

• Be able to make more informed and rational decisions and avoid injury

So, if you're in the 74% of UK adults who reported a decline in quality sleep over the past 12 months, as per Nuffield's 2022 Healthier Nation Index - whether that be due to stress, money worries, insomnia or a different reason entirely - there's no harm in trying out the military sleep method to try and overhaul your nighttime routine.

I definitely know I'll be testing it tonight...

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