Yes, the Military Sleep Method can help you fall asleep in just 2 minutes — but there's a catch

Yahoo

2 days ago

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Unless you're lucky enough to naturally fall asleep shortly after your head hits the pillow, it's likely you've struggled to fall asleep at some point in your life. Whether as a result of stress or anxiety, noise (snoring, anyone?), a poor sleep environment or something else, not getting to sleep quickly affects many of us.
In fact, the most recent CDC data showed that 14.5% of Americans struggled to get to sleep most days or every day over 30 days. So it's no surprise that the Military Sleep Method has gained popularity, particularly on social media.
This sleep hack claims to help you fall asleep within two minutes, but there is a catch that many people might not be aware of when they see TikTok posts praising its effectiveness. Here, we're speaking to an expert to explore what that the Military Sleep Method is, how you can help make it more effective for you, and other sleep techniques (aside from making sure you're sleeping on the best mattress for you) and tech you can try tonight.
What is the Military Sleep Method?
Unsurprisingly, given the name, the Military Sleep Method is a sleep hack first employed by the US military in order to assist soldiers in falling asleep more quickly.
"The Military Sleep Method is a relaxation technique reportedly developed by the U.S. Navy during World War II to help pilots fall asleep quickly, even under noisy, stressful conditions," says licensed clinical psychologist specializing in sleep and trauma, Dr. Leah Kaylor.
"It was popularized in the 1981 book Relax and Win: Championship Performance," she explains.
Written by Lloyd 'Bud' Winter, the book details the Military Sleep Method and how it can help you sleep in just two minutes.
The Military Sleep Method is a relaxation technique reportedly developed by the U.S. Navy during World War II. It works by guiding you through full-body relaxation and mental quieting.
Dr. Leah Kaylor, Ph.D. MSCP
One of the big draws of the Military Sleep Method, is the claim that you may have seen in viral TikTok videos, which is that it can help you fall asleep in just 120 seconds.
"It works by guiding you through full-body relaxation and mental quieting," explains Dr. Kaylor, who briefly explains the process:
"First, you relax your face (including jaw and eyelids), then drop your shoulders and let your arms go limp. You exhale fully, relaxing your chest, then move down to release tension in your legs. Finally, you clear your mind for about 10 seconds—either by visualizing something calming," she tells us. This can be lying in a canoe on a still lake with a clear sky, or in a velvet hammock in a completely dark room.
If your mind wanders, try repeating the phrase 'don't think', says Dr. Kaylor.
"This reduces muscle tension, slows your breathing, and quiets mental chatter, all of which help trigger your body's natural sleep response," she explains of how the method works.
So... what's the big catch?
Falling asleep in two minutes certainly makes the Military Sleep Method sound like a dream fix if you're having trouble dropping off. But there is a drawback to this method, which Dr. Kaylor explains to us.
"The catch is this takes weeks if not months of consistent nightly practice to master," she says.
The method is said to be effective for 96% of people within a period of six weeks. Our Senior Sleep Editor, Certified Sleep Science Coach Claire Davis, has been practicing the method for several years and finds it an effective way to fall asleep within a few minutes, but she acknowledges that it won't be a way to drop off in such a short amount of time without practice (and certainly not on the first few attempts).
How can you make sure the Military Sleep Method works for you?
Sleep hacks like the Military Sleep Method can help you fall asleep faster, but they're likely to work best if you practice them while also paying attention to your sleep hygiene and nighttime routine.
"Over time, this builds a strong 'sleep signal' so that when you start the Military Sleep Method, your body is already primed for rest," explains Dr. Kaylor.
Perfect your sleep environment
Part of the Military Sleep Method is imagining you're somewhere relaxing, like on a canoe or in a hammock in a dark room. It's likely this is going to be more effective if your sleep environment is already primed for a good night's rest.
"Make your bedroom dark and cool," says Dr. Kaylor. The best temperature for sleeping, according to recent research, is 65 to 70°F (18 to 21°C), so it's worth adjusting your thermostat to within that range.
You could also take a look at our guide the best cooling mattresses, which are all designed to help you avoid overheating at night.
And, if you don't have a pitch black bedroom (who does?), consider blackout blinds or a sleep mask (check out our favorite for 2025 here).
Avoid consuming certain things before bedtime
This is a tip we've shared plenty of times before, but it bears repeating.
"Avoid caffeine and alcohol in the evening," says Dr. Kaylor.
Caffeine's half life means that it can stay in your system for five, six, or even up to 12 hours, though this will depend on your individual physiology and lifestyle. Experts generally advise that it's wise to stop consuming any source of caffeine around eight hours before bed.
Alcohol might feel trickier, since we often indulge in a glass of wine with dinner, or drinks in the evening. And while the sedative effect it provides might give you the illusion that you're falling asleep faster after a few alcoholic beverages, your REM sleep can be delayed and disrupted, and later as the alcohol is metabolized, you can spend more time awake or in the lightest sleep stage, meaning you're not getting enough full sleep cycles to enjoy the restorative effect of sleep.
Focus on your nighttime routine
"Create a relaxing wind-down routine like stretching, reading, or light journaling," advises Dr. Kaylor.
While a nighttime routine might conjure memories of childhood, it's actually a really effective way of signaling to your mind and body that it's time to relax, and it can then help you to drift off more quickly.
Generally, it's sensible to allow an hour before bedtime for this routine, and to select activities that you personally find relaxing. Those might be the suggestions Dr. Kaylor provided above, or listening to calming music or having a warm shower or bath, for example.
Sleep hacks that can help you fall asleep faster tonight
While the Military Sleep Method is certainly worth investing the time in to master, if you want a few additional tools in your sleep kit that can assist you in dropping off more quickly tonight, we've got you.
"If you want something that works right away, try a 4-7-8 breathing exercise, progressive muscle relaxation, or listening to calming audio like white noise or guided meditation. Lowering the lights an hour before bed, avoiding screens, and keeping your bedroom cool can also help you fall asleep faster tonight," advises Dr. Kaylor.
Our Sleep Features Editor, Lauren Jeffries, has tried nine sleep hacks that claim to help you fall asleep fast, and found cognitive shuffling to be among those she found effective.
What sleep tech can also help you fall asleep fast?
Adopting sleep hacks and methods like those we discuss above are great tools, but sleep tech designed to improve your slumber can also help too. We've selected three items you might want to consider...
1. A sleep mask
In an ideal world, we'd all have a completely dark sleep space, largely because darkness helps stimulate the production of melatonin (the 'sleepy hormone,') from the pineal gland, while light suppresses it. Since that's not always possible, investing in a sleep mask, can block out light and help you drop off more swiftly.
What you pick depends on your needs (and your budget). High tech options include the app-controlled Aura Smart Sleep Mask (pictured, MSRP $229), which promises to block out 100% of light and has speakers built in so you can listen to one of Aura's sleep sounds as you drift off. Alternatively simple satin sleep masks can often do the same job of keeping out light for a fraction of the price; many are available for around $10.
2. A smart bed
If you want to really upgrade your bedroom in your quest to fall asleep fast, smart beds including the Eight Sleep Pod 4, the Saatva Solaire and the Sleep Number i8 (all of which feature in our guide to the best smart beds and smart mattresses available) can offer features like dual temperature control (meaning each side of the bed can be set to a different temperature), and adjustable firmness (the Solaire has 50 firmness settings!). Typically app-controlled, smart beds are high quality and packed with the latest sleep tech to help you customize your sleep experience in order to fall asleep as easily, quickly and comfortably as possible.
They do have a price tag to match, the Eight Sleep Pod 4 starts at $2,649 MSRP, while the Saatva Solaire starts at $2,999 (was $3,299) for a twin XL. The Sleep Number i8 (pictured) is currently on sale for $2,549.25 for a twin, but the MSRP is $3,399.
3. Ear plugs
If the sound of snoring, late night revellers, traffic or roommates clanking around the house doesn't lull you to sleep or disturb your rest, you're lucky. Because research has shown that "nocturnal noise pollution significantly impairs sleep."
A generally affordable piece of sleep tech that can combat unwanted noise pollution at night is the humble ear plug.
Our sleep editor swears by the Loop Dream Ear Plugs (pictured, $49.95 MSRP) which are designed for sleep, made from silicone and silicone-foam tips, and offer 27 dB (SNR) of noise reduction. A more affordable option is the silicone Kaugic Ear Plugs for Sleeping, which are currently available for $9.99 on Amazon, and according to the production description, 'reduce harmful noise level up to 30dB.'