Military Sleep Method: Does the TikTok Hack Really Work?
The pursuit of a good night’s sleep is universal, yet elusive for millions. Globally, an estimated 5 to 50% of the population struggles with insomnia or difficulty falling asleep. In the search for solutions, a recent trend has emerged: a technique dubbed the “military sleep method,” promising near-instantaneous slumber. However, experts caution that this approach may be counterproductive, creating unrealistic expectations and potentially hindering sleep rather than helping it.
What is the ‘Military Sleep Method’?
The “military sleep method” originated with Lloyd ‘Bud’ Winter, an American track coach, in his 1981 book, Relax and Win. During World War II, Winter developed the technique to help Navy pre-flight school cadets fall asleep quickly and deeply, even under extreme stress. The book instructs students to:
- Slowly and deeply breathe while progressively relaxing the forehead, scalp, jaw, and entire face.
- Lower the shoulders and take deep breaths, releasing tension in the chest.
- Allow the arms to fall limp, from the upper arms to the hands. Repeat with the other arm.
- Relax the legs, from the thighs to the ankles and feet, repeating on both sides.
- Clear the mind and visualize a relaxing scene, such as a warm spring day or a calm lake.
- If needed, repeat the phrase “don’t think” for at least 10 seconds to block out other thoughts.
Winter claimed that with six weeks of practice, pilots could fall asleep in two minutes, “no matter what the situation, day or night.”
‘You’re Setting Yourself Up for Disappointment’
However, experts warn that expecting such rapid results can undermine the very attempt to sleep. Allison Bregeger, a neuroscientist and sleep expert with the military, emphasized the danger of claiming “you can immediately fall asleep, in two minutes.”
On average, it takes people between 5 and 20 minutes to fall asleep. Expecting to fall asleep in just two minutes could lead to frustration and even increased wakefulness. Bregeger added, “Honestly, you’re setting yourself up for disappointment by trying to achieve an impossible goal.” Falling asleep in two minutes could also indicate underlying issues like chronic sleep deprivation or an undiagnosed sleep disorder.
Is There a Faster Way to Fall Asleep?
Dr. Hugh Selsick, a psychiatrist and sleep medicine specialist in the UK, explained that individuals struggling with insomnia are unlikely to experience significant benefits from the “military sleep method.” He stated in an interview with the BBC, “Generally, the patients I see don’t find it works. If it did, they wouldn’t be coming to see me.”
The core issue, he noted, is that people desperately want to fall asleep quickly, but that isn’t always the key indicator of success. Selsick cautioned against idealizing good sleep or striving for absolute perfection. “Most people, if they’re awake during the day and feel rested, their sleep is doing its job.” The long-held belief that eight hours of sleep is ideal can also create unnecessary pressure.
Research suggests that ideal sleep duration varies from person to person, influenced by genetic factors. Selsick likened it to shoe size, noting that while the average shoe size might be a 6, many people wear sizes 8 or 4. He concluded, “You just need to get the amount of sleep that’s right for you.”
For those seeking to fall asleep more quickly, Selsick offered three tips: maintain a consistent sleep schedule, avoid naps, and only go to bed when feeling tired. “So enjoy your evening, sitting up, and then when you feel drowsy, and your eyes are closing, and you can’t concentrate on what you’re reading, that’s when it’s time to go to bed.”
What Can We Learn From Military Sleep Practices?
Alex Rockliffe, a sleep science and medicine specialist with the British Army, pointed out a slight misnomer in the term “military sleep method.” “There isn’t anything particularly military about the underlying physiological and psychological mechanisms that underpin this.”
However, he acknowledged the technique isn’t entirely flawed. The progressive muscle relaxation and breathing exercises are still taught today. Cadets and soldiers often sleep in crowded quarters, and using eye masks, earplugs, or slightly propping open doors can be helpful. Soldiers on high-intensity missions are also encouraged to take tactical naps when possible.
While naps aren’t generally recommended for those trying to fall asleep at night, they can be strategically beneficial for individuals, like nursing mothers, who struggle to get adequate nighttime sleep. Bregeger added that establishing a regular sleep routine is a key skill civilians can learn from the military. A consistent routine signals to the brain that it’s time to wind down and prepare for sleep. “It really comes down to discipline,” she said, “In the military, that routine is established, and distractions are minimized.”
Frequently Asked Questions
What is the core principle behind the ‘Relax and Win’ method?
The core principle involves progressively relaxing muscles and controlling breathing to calm the mind and prepare the body for sleep, as outlined in Lloyd Winter’s 1981 book.
Why do experts caution against expecting immediate results from this method?
Experts caution against expecting immediate results because the average person takes 5-20 minutes to fall asleep, and setting an unrealistic expectation of two minutes can lead to frustration and hinder sleep.
What are some alternative strategies for improving sleep, according to the experts?
Alternative strategies include maintaining a consistent sleep schedule, avoiding naps, going to bed only when tired, and establishing a relaxing bedtime routine.
Considering the complexities of sleep and the potential pitfalls of quick-fix solutions, what small, sustainable changes could you implement tonight to prioritize your own restful sleep?