How to Fall Asleep (Naturally) in 5 Simple Steps

Introduction to the Military Sleep Method

The military sleep method is a technique that can help you fall asleep faster and improve the quality of your sleep. This method has been used by soldiers to get the rest they need to stay sharp under pressure. It involves a combination of relaxation techniques, including deep breathing, visualization, and muscle relaxation. Experts recommend pairing this method with calming nightly routines to enhance sleep quality.

Key Takeaways

• The military sleep method helps you fall asleep faster using relaxation techniques like deep breathing and muscle relaxation.
• Experts recommend pairing the military method with calming nightly routines to enhance sleep quality.
• Adequate sleep boosts focus, mood, and creativity, while reducing the risk of serious health issues.

What Is the Military Sleep Method?

The military sleep method was originally made popular by the 1981 book Relax and Win: Championship Performance, by Lloyd Bud Winter, an Olympic sprint coach. In his book, Winter says the U.S. Army used this technique to help soldiers fall asleep as fast as possible and get the optimal rest needed to stay sharp under pressure. The method involves a combination of mind-body relaxation techniques, including deep breathing, visualization, body scanning, and muscle relaxation.

How to Do the Military Sleep Method

To try the military method for sleeping, follow these steps:

1. Get in a comfortable position, preferably lying in bed.
2. Relax your facial muscles and jaw, releasing any tension in your eyebrows.
3. Relax your shoulders, arms, and hands, then move your attention to your midsection and stomach, relaxing your belly muscles.
4. Relax your thighs, feet, and toes, and focus on letting your body feel heavy, picturing your body sinking down into your bed.
5. Continue focusing on your inhale and slow exhale, using breathing techniques like deep breathing, box breathing, or 4-7-8 breathing to help activate your parasympathetic nervous system.

How Does the Military Sleep Method Help You Fall Asleep?

The military sleep method helps you fall asleep by activating the body’s relaxation response, which reduces stress and tension and promotes a calm and relaxed state of being. Using breathing techniques, especially deep-breathing exercises that emphasize a longer exhale, can help activate your parasympathetic nervous system and let your body shift into its relaxed, rest-and-digest state.

The Benefits of Good Sleep

Getting enough sleep is crucial to overall health. When you get enough sleep, you function better, plain and simple. Your focus improves, your reflexes fire more quickly, and you have better mental acuity. You’ll also feel better if you get good sleep; over time, not getting enough good sleep can cause mood disorders like depression and anxiety. Sleep helps you focus, makes your reflexes fire more quickly, and can even boost creativity.

Establishing a Healthy Sleep Routine

To get the most out of the military sleep method, it’s essential to establish a healthy sleep routine. This includes finding calming activities to do at night, such as reading, stretching, or meal prep, to help you unwind and cue your mind and body that it’s sleep time. Avoid stimulating activities like scrolling social media or bingeing a Netflix series before bed. Instead, focus on relaxation techniques and create a sleep-conducive environment to improve the quality of your sleep.

Conclusion

The military sleep method is a powerful technique that can help you fall asleep faster and improve the quality of your sleep. By combining this method with calming nightly routines and establishing a healthy sleep routine, you can improve your focus, mood, and creativity, while reducing the risk of serious health issues. Remember, getting enough sleep is crucial to overall health, so make it a priority to find sleep-promoting techniques that work for you and establish a healthy sleep routine.