Do you face trouble falling asleep? Try this viral 'military sleep method'

Sleep problems can be fixed with 'military sleep' method (Picture Credit: Pexels)

Most of us struggle to sleep on time. It can be due to our sedentary lifestyle, poor work-life balance culture and addiction to screens. Well, there's an old technique that can come to your rescue. Olympic sprint coach Lloyd "Bud" Winter, who studied sports psychology, shared in his book 'Relax and Win: Championship Performance' (1981), that he had developed the 'military sleep method' for the United States Navy Pre-Flight School during the Second World War.

During that time, the pilots were stressed out and sleep deprived. So, to help them fall asleep "despite loud, stressful and dangerous circumstances" when they were on airfields and in combat zones, 'military sleep method' was devised.

Military sleep method

1. Be physically relaxed

You need to be comfortable first. Practice slow breathing. Firstly, you need to focus on keep your face relaxed. So, soften your forehead, keep your jaw unclenches, muscles around eyes should be relaxed and tongue should loosely rest in the mouth. Make sure every facial feature is relaxed and you feel absolutely at ease.

Drop your shoulders

You must consciously make an effort to drop your shoulders, loosen your neck, let your upper body lose, let your arms, biceps, forearms, fingers and hands rest and be at ease. As and when you do so, you will realise you will feel a sense of warmth.

Also read: Sleeping for less than 6 hours every night? Doctors have a warning that you must not ignore

Torso and lower body

Breathing is everything. When you exhale, let you chest and abdomen area relax. Then ensure that your pelvis region, thighs, ankles, calves, feet and toes are at ease. This one is a variation of progressive muscle relaxation. The idea is to release tension from different parts of the body.

Clear your mind

Once your body is relaxed from head to toe, it is important to clear your mind. One way of doing so is that you imagine yourself in a calm surrounding area where you're lying on a beach and reading a book. Once you do, your brain is likely to feel at rest and at ease.

Power of words

If your visualization skills are not that great, you can use the power of words. Try repeating 'don't think' in your head from time to time and set aside all other intruding thoughts. This hack can also help your mind reach a state of equilibrium.

Also read: Long walk Vs short walks: Apollo Neurologist says latter are better; Here's why

As per the military sleep method, when your body is relaxed and your mind is at ease, you will be able to sleep better. Fitness coach Justin Agustin wrote on Instagram that this method can work when perfected over a period of some months.

FAQs on importance of good sleep:

1. Why is good sleep important for overall health?

Good sleep helps the body repair, regulate hormones, support immunity, and maintain physical and mental well-being.

2. Does quality sleep improve memory and focus?

Yes. Sleep strengthens neural connections, improving learning, concentration, and decision-making.

3. Can poor sleep affect weight management?

Absolutely. Lack of sleep disrupts hunger hormones like ghrelin and leptin, increasing cravings and weight gain risk.

4. How does good sleep support immunity?

During sleep, the body produces immune-boosting proteins that help fight infections and reduce inflammation.

5. Is good sleep linked to better mood?

Yes. Adequate sleep stabilizes mood, reduces irritability, and lowers the risk of anxiety and depression.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.