The method of relaxing the face, arms, and legs, loosening the shoulders, taking deep breaths, and envisioning a tranquil lake can help you fall asleep in just 10 seconds.
Military Method to Sleep in 120 Seconds
The military sleep technique is used by soldiers in the U.S. military to quickly fall asleep in challenging situations. It first appeared in the book Relax and Win: Championship Performance by author Lloyd Bud Winter, published in 1981. The success rate is 96%, achieved after just six weeks of practice.
This method includes techniques such as muscle relaxation, breathing, and visualization, according to Dr. Jess Andrade, a pediatrician and chiropractor in Boston.
First, practitioners need to relax the entire face, starting from the forehead down to the cheeks, mouth, jaw, tongue, and eyes.
Next, you should relax your shoulders and arms, allowing them to drop naturally under the pull of gravity. Start loosening from the neck, moving down the arms to the forearms, and then to the right hand, before switching to the left side. During this time, continue to breathe deeply and slowly, relaxing the chest.
Then, relax your legs, starting with the right thigh, allowing yourself to “sink” into the bed or chair, and repeat with the right leg.
Practitioners also need to clear their minds. If you encounter difficulties, Dr. Andrade recommends thinking of a gentle, fixed image in your mind, such as a canoe on a tranquil, peaceful lake.
During the first practice of the military sleep technique, it may take individuals about 2 to 5 minutes to fall asleep. Over time, as you master the technique, sleep will come in around 10 seconds.
U.S. Army sleeping at Fort Hood, Texas. (Photo: AP)
Dr. Lindsay Browning, a sleep expert and author of Navigating Sleeplessness, states that this method is very effective because it helps the mind focus on the present rather than being consumed with anxious thoughts, thereby relaxing the body’s muscles sequentially. This is also the essence of the military sleep method, as the more relaxed the body is, the less tension and anxiety the practitioner feels.
“The military sleep method is very similar to the progressive muscle relaxation technique that I often teach my insomnia patients. Typically, people struggle to sleep because their minds are too busy or they experience physical tension,” she said.
Browning also mentions other relaxation techniques that help people fall asleep more easily, such as the method of “slow, deep breathing while performing mental calculations or counting down from 1,000”.
Breathing Exercises to Sleep in 60 Seconds
Experts say that slow, relaxed breathing can treat insomnia more effectively than some medications. In sleep clinics worldwide, doctors often recommend two basic breathing techniques.
The 4-7-8 breathing technique, developed by Dr. Andrew Weil based on pranayama – a yoga breathing practice. The practitioner inhales for a count of 4, holds the breath for a count of 7, and exhales for a count of 8.
When starting out, practitioners should sit upright in a quiet place. Once proficient, you can practice breathing even while lying in bed.
Throughout the process, individuals need to place the tip of their tongue against the tissue behind their upper front teeth. The actions include: exhaling completely through the mouth, making a whistling sound; closing the mouth and inhaling through the nose, counting to 4 in your head. Next, hold the breath and count to 7. Finally, exhale through the mouth, making a “whooshing” sound and counting to 8 in your mind. Repeat this three more times for a total of four breathing cycles.
According to Raj Dasgupta, associate professor of clinical medicine at the University of Southern California, when a person is stressed, the sympathetic nervous system triggers a “fight or flight” response. This leads to a rapid heartbeat and quickened breath, making you feel jittery or excited, preventing relaxation.
Practicing the 4-7-8 breathing technique activates the parasympathetic nervous system, responsible for rest and digestion, putting the body in a relaxed state for better sleep.
“The exercise doesn’t directly put you to sleep. Rather, it reduces anxiety and increases the likelihood of deep sleep,” said Joshua Tal, a clinical psychologist in New York.
Research in Thailand has provided evidence that the 4-7-8 breathing method reduces symptoms of anxiety, depression, and insomnia. To reach this conclusion, scientists measured the heart rate and blood pressure of 43 healthy volunteers practicing this technique. After the exercises, their theta and delta brain waves increased, indicating a parasympathetic state.
Deep Muscle Relaxation
Progressive Muscle Relaxation (PMR) can help relax, release tension, and reduce insomnia. This exercise is more effective when combined with the 4-7-8 breathing method.
First, the practitioner raises their eyebrows as high as possible for 5 seconds, which helps tighten the forehead muscles. Next, relax the muscle fibers, reducing tension and maintaining that state for 10 minutes. Then, smile as wide as possible until feeling tension in the cheeks and hold for 5 seconds.
Next, relax the body for 10 seconds, close your eyes for 5 seconds, and continue to relax for another 10 seconds. In the next step, lean your head against the pillow and look at the ceiling for 5 seconds. Continue to relax the rest of the body, from the triceps to the chest, thighs, and feet.
“Let yourself drift into sleep, even if you haven’t completed the muscle relaxation,” said Dr. Nick Villalobos, a specialist at Healthline.
