Military Sleep Method Will Make You Snooze in 2 Minutes

Have you ever heard of a sleep trick that claims you can knock out in just two minutes? Enter the military sleep method — a relaxation routine said to be used by soldiers (especially fighter pilots) to fall asleep fast, even in stressful environments.

While it’s been floated around the internet as a magic “sleep hack,” there’s more to it than just closing your eyes and wishing for sleep.

What Is the Military Sleep Method?

The technique is rooted in a mix of proven relaxation practices: progressive muscle relaxation, controlled breathing, and guided visualization. According to sources, the method comes from a 1981 book called Relax and Win: Championship Performance, written by Lloyd Bud Winter, and has since become a go-to trick for quickly winding down.

How to Do It — Step by Step

1. Relax Your Muscles
   Lie on your back, close your eyes, and start by consciously relaxing your face — your forehead, jaw, tongue, everything. Then let your shoulders drop, loosen your arms, and breathe deeply. Work your way down your body: relax your chest, then your legs, from thighs all the way to your toes.
2. Breathe Deeply
   As you let your muscles go slack, inhale slowly, then exhale long and slow. This breathing helps calm your nervous system.
3. Clear Your Mind
   Once your body feels limp, it’s time to clear your thoughts. Use visualization — imagine a peaceful scene, like floating in a canoe on a calm lake or lying in a dark hammock. If your mind wanders, gently repeat “don’t think” for about ten seconds until your thoughts settle.

Does the Military Sleep Method Actually Work?

Here’s where things get interesting: while the method sounds almost too good to be true, experts say there’s no scientific study proving you’ll fall asleep exactly in two minutes. But don’t write it off — many of its parts (muscle relaxation, breathing exercises, visualization) are well-supported by sleep science.

It’s often claimed that 96% of people mastering the method after about six weeks of consistent nightly practice can fall asleep within that two-minute window. However, sleep psychologists caution against thinking of sleep as a “performance” to gamify — stressing over hitting that 2-minute mark can actually backfire.

Things to Keep in Mind

• Practice matters: Like most relaxation routines, this one seems to become most effective when done regularly over time.
• Sleep hygiene still helps: A cool, dark room, limiting screens before bed, and avoiding caffeine or alcohol — these still matter.
• Not a fix-all: If you’re dealing with serious sleep issues (like chronic insomnia or medical conditions), you might need more than just this method. Experts recommend talking to a healthcare provider.
• Don’t stress the timer: The goal isn’t to “beat” your record. The real win is creating a calm, relaxed state that helps your body naturally slip into sleep.

You might also want to read: Scientists Claim Two People Communicated in Their Dreams