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Social media trend -

If you have been on social media recently, you may have come across people referring to the "military sleep method."

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The man behind it -

A sleep technique first developed by Olympic sprint coach Bud Winter, the military sleep method promises to help you fall asleep in under two minutes.

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Military ties -

According to Winter, the military sleep method was developed while he was working with the United States Navy Pre-Flight School.

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How it came about -

He needed a method to help pilots fall asleep when required, despite challenging circumstances such as loud, stressful, or dangerous situations.

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Popularized by social media -

The military sleep method was developed in a specific context, but it has since been popularized via social media. Lots of people are buzzing about it.

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How does it work? -

So, how does it work? Let's take a look at the military sleep method itself, which consists of five distinct steps.

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Step 1 -

The first step, perhaps unsurprisingly, is to close your eyes. Focus on your breathing and practice taking slow, deep breaths.

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Step 2 -

The next step is to slowly relax all the muscles in your face. Start with your forehead and slowly work your way down to the mouth and jaw.

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Step 2 -

Focus on one part of your face at a time, and remember to breathe deeply to help yourself let go of any muscle tension you may be holding in your face.

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Step 3 -

Once you have relaxed your face, the next step is to drop your arms and shoulders. Start by relaxing your neck, then drop your shoulders and let yourself sink into the bed.

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Step 3 -

Try and focus your attention on one arm at a time. Work your way down from your bicep to your fingers, and then do the same for your other arm.

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Step 4 -

With your shoulders and arms relaxed, it is time to shift your focus to the other parts of the body, relaxing them one part at a time.

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Step 4 -

Start with your chest, abdomen, and pelvis, before moving on to your legs. Just as you did with your arms, try to relax one leg at a time.

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Step 5 -

Once you have consciously relaxed your whole body, it is time to focus on clearing your mind. This you can do by focusing on a calming image.

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Step 5 -

If you are not a visual person, you can try repeating the words "don’t think" to yourself internally for a period of 10 seconds.

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Two minutes to sleep -

Practicing this technique over a period of six weeks is supposed to help you become an expert. Ultimately, it promises to help you get to sleep in under two minutes.

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Does it work? -

The military sleep method went viral on social media, but, as it stands, there is no specific evidence that proves its efficacy or benefits.

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Expert opinion -

That said, some experts believe that the technique may well have merit, since it is essentially based on a combination of proven relaxation techniques.

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Deep breathing -

The first relaxation technique in the military sleep method is deep breathing. This technique is incorporated already in step one and is a recurring theme throughout the process.

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Deep breathing -

According to a 2018 study, deep breathing can help you to fall asleep faster by relaxing your body, calming your nervous system, and slowing your heart rate.

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Progressive muscle relaxation -

Next up is progressive muscle relaxation. This involves contracting each of your muscles one by one to cause tension, and then releasing them one by one to promote relaxation.

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Progressive muscle relaxation -

The military sleep method uses a variation of progressive muscle relaxation, which has been shown to help fight insomnia, as well as reduce anxious and depressive thoughts.

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Visualization -

The military sleep method also incorporates visualization, a relaxation technique that involves focusing on calming mental images.

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Visualization -

Research shows that visualization techniques can help you fall asleep faster, since they reduce distress caused by unwanted or disruptive thoughts.

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Biofeedback -

And, finally, the military sleep method incorporates biofeedback techniques. These help you control and change certain bodily functions, such as your heart rate and breathing.

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Biofeedback -

According to the results of one small, randomized control trial, biofeedback techniques can help combat insomnia by relaxing the body and promoting sleep.

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Final thoughts -

It therefore seems likely that the military sleep method may help you sleep faster. For people who struggle with getting to sleep, this can be life changing.

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Final thoughts -

If you try the military sleep method and find it’s not for you, there are other methods you can try, such as the box breathing method or guided sleep meditation.

Sources: (Verywell) (Cleveland Clinic)

See also: What a sleep journal is, and when to use one

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