The military sleep method is a technique reported to help individuals fall asleep quickly. It's a combination of progressive muscle relaxation and mental strategies.
The Steps of the Military Sleep Method
The method involves a series of steps designed to progressively relax the body and mind:
-
Relax your face: This includes the muscles in your mouth. Close your eyes. (References: Healthline, Inc.com, Forces News, Cleveland Clinic)
-
Drop your shoulders and hands: Release any tension you're holding in your upper body. Let your arms fall limp at your sides. (References: Healthline, Inc.com, Forces News, Reddit (r/ADHD))
-
Relax your chest: Exhale deeply and allow your chest to relax. (References: Inc.com, Forces News)
-
Relax your legs: Starting with your thighs, progressively relax each muscle group down to your toes. (References: Healthline, Reddit (r/ADHD))
-
Clear your mind: This is crucial. Try to empty your mind of thoughts. (References: Healthline, Reddit (r/ADHD))
-
Repeat "Don't think" for 10 seconds: If thoughts persist, use this mantra to gently redirect your focus. (References: Healthline, Reddit (r/ADHD))
-
Visualize a relaxing scene: If clearing your mind is difficult, try visualizing a peaceful and calming image or scenario. (References: Reddit (r/ADHD), Verywell Mind, Real Simple)
-
Deep Breathing (Optional): Some variations incorporate deep, controlled breathing exercises (e.g., inhaling for 4 seconds, holding for 7, and exhaling for 8). This further promotes relaxation and slows the heart rate. (References: Reddit (r/Military), Verywell Mind)
Effectiveness and Considerations
While anecdotal evidence and online articles suggest the method's effectiveness, scientific studies specifically on the "military sleep method" are limited. However, the underlying principles—progressive muscle relaxation and mindfulness—are supported by research on sleep improvement. The method's effectiveness varies among individuals and requires consistent practice.
