For those struggling to fall asleep quickly or dealing with restless minds and bodies, the military sleep method could be a game changer. Originally developed for US Navy pilots, this method combines deep breathing, muscle relaxation, and visualization to help you nod off in about two minutes — even in stressful environments.
The process begins with slowly relaxing every muscle from your face down to your toes while focusing on calming breaths. Visualize serene scenes like lying in a canoe on a quiet lake or resting in a dark hammock, or repeat “Don’t think” to clear your mind. With practice, this technique can help reduce time to sleep substantially.
Experts warn that some may not find immediate success due to anxiety or conditions like ADHD, and stress about falling asleep can make the problem worse. To improve sleep hygiene, professionals recommend regular exercise, a balanced diet, consistent sleep schedules, and banning phones from the bedroom to avoid disruptive blue light.
