Sleep is a fundamental biological process essential for cognitive performance, emotional regulation, immune functioning and cardiovascular health. Despite its importance, many individuals struggle with falling asleep quickly, particularly in stressful environments. The so-called “military method” of falling asleep in under two minutes has gained widespread attention as a practical, non-pharmacological strategy. Originally developed to assist military personnel in high-pressure situations, this technique integrates progressive muscle relaxation, controlled breathing and cognitive quietening strategies.
This article explores the historical background, physiological mechanisms, scientific evidence and practical adaptations of the military sleep method, drawing upon textbooks, peer-reviewed journal articles and reputable health organisations using the Harvard referencing system and British spelling.
1.0 The Origins of the Military Sleep Technique
The military sleep method is commonly attributed to Lloyd Bud Winter, who described the technique in Relax and Win: Championship Performance (Winter, 1981). According to Winter, the method was developed during World War II to help fighter pilots fall asleep quickly despite noise, stress and operational pressure.
Sleep deprivation in military contexts can impair reaction time, judgement, attention and emotional control. Modern sleep science confirms that even partial sleep restriction negatively affects cognitive functioning (Watson et al., 2015). Winter (1981) reported that after approximately six weeks of consistent practice, 96% of trainees were able to fall asleep within two minutes, even under challenging conditions.
Although originally designed for soldiers and athletes, the technique is now widely promoted as a tool for civilians experiencing insomnia or stress-related sleep difficulties.
2.0 Step-by-Step Breakdown of the Military Method
The military method combines systematic physical relaxation with mental disengagement techniques.
Step 1: Relax the Face
The process begins with consciously relaxing the facial muscles, including the forehead, eyelids, cheeks, jaw and tongue. Tension in the face is closely linked with stress signalling in the body.
Winter (1981) emphasised that relaxing the face sends a signal to the nervous system that the body is safe and ready to rest.
Step 2: Drop the Shoulders and Relax the Arms
Next, allow the shoulders to drop naturally and release tension in the upper body. Gradually relax one arm at a time, starting from the upper arm down to the forearm and hands.
This mirrors principles of progressive muscle relaxation (PMR), a technique widely used in behavioural sleep medicine (Kryger, Roth and Dement, 2017).
Step 3: Controlled Breathing
Breathing plays a central role in regulating the autonomic nervous system. Slow, diaphragmatic breathing activates the parasympathetic nervous system, often referred to as the “rest and digest” response (McCorry, 2007).
A common breathing pattern involves:
- Inhaling for four seconds
- Holding briefly
- Exhaling slowly for six to eight seconds
This slows heart rate and reduces physiological arousal.
Step 4: Relax the Lower Body
Gradually release tension from the thighs down to the calves and feet. Visualise muscles becoming heavy and warm. Systematic muscle relaxation reduces physical tension associated with stress.
Research shows that PMR reduces physiological arousal and improves sleep onset latency (Morin and Benca, 2012).
Step 5: Clear the Mind
Finally, cognitive quietening is introduced. Winter (1981) suggested visualising a calm scene, such as lying in a canoe on a still lake beneath a blue sky. Alternatively, repeating a neutral phrase such as “don’t think” for several seconds may prevent intrusive thoughts.
This step parallels techniques used in cognitive behavioural therapy for insomnia (CBT-I), where mental imagery and thought control strategies reduce cognitive arousal (Carney and Edinger, 2010).
3.0 The Science Behind the Technique
The effectiveness of the military method can be explained through well-established physiological principles.
3.1 Progressive Muscle Relaxation (PMR)
PMR involves systematically tensing and releasing muscle groups to promote awareness of tension and facilitate relaxation. It has been shown to reduce sympathetic nervous system activity, lower heart rate and improve sleep quality (Kryger, Roth and Dement, 2017).
Muscle tension is often elevated in individuals experiencing anxiety or stress. By deliberately relaxing muscles, individuals interrupt the stress response.
3.2 Parasympathetic Activation
Deep breathing stimulates the vagus nerve, enhancing parasympathetic dominance (McCorry, 2007). This shift reduces cortisol levels and heart rate variability associated with stress.
The parasympathetic response is crucial for initiating sleep, as high physiological arousal interferes with the transition from wakefulness to non-rapid eye movement (NREM) sleep.
3.3 Cognitive Deactivation
Insomnia is frequently maintained by cognitive hyperarousal, characterised by racing thoughts and worry (Morin and Benca, 2012). Visual imagery and neutral phrase repetition serve as attentional anchors, preventing rumination.
CBT-I, considered the gold-standard treatment for insomnia, incorporates similar cognitive restructuring and relaxation techniques (Carney and Edinger, 2010).
4.0 Why Sleep Matters
Chronic sleep deprivation is associated with increased risk of:
- Cardiovascular disease
- Obesity
- Impaired immune function
- Reduced cognitive performance
- Mood disorders
Watson et al. (2015) recommend that healthy adults obtain seven to nine hours of sleep per night. Insufficient sleep disrupts memory consolidation, emotional processing and metabolic regulation.
For example, individuals consistently sleeping fewer than six hours per night show increased risk of hypertension and reduced attentional capacity.
5.0 Benefits for Civilians
Although developed for military contexts, the method has practical benefits for civilians:
- Individuals experiencing stress-related insomnia
- Shift workers struggling with irregular schedules
- Students facing examination anxiety
- Professionals in high-pressure occupations
The technique is cost-free, portable and drug-free, making it an accessible alternative to pharmacological sleep aids.
Unlike sedative medications, which may produce dependency or residual drowsiness, behavioural techniques promote natural sleep onset.
6.0 Adapting the Technique
While effective for many, adaptations may improve outcomes:
- Pairing with consistent sleep hygiene practices
- Ensuring a cool, dark and quiet environment
- Limiting caffeine and screen exposure before bed
- Incorporating white noise if environmental disturbances are unavoidable
The NHS (2023) recommends establishing a consistent bedtime routine to strengthen circadian rhythms.
For individuals with chronic insomnia lasting longer than three months, consultation with a healthcare professional is advisable.
7.0 Limitations and Considerations
Although promising, the military method lacks large-scale clinical trials specifically evaluating its independent efficacy. Its components, however, are supported by established sleep science.
Individuals with severe anxiety disorders or trauma-related insomnia may require structured CBT-I programmes or psychological support (Morin and Benca, 2012).
The military method for falling asleep in two minutes integrates progressive muscle relaxation, controlled breathing and cognitive quietening techniques. Rooted in performance psychology and supported by physiological principles, it offers a practical approach to reducing arousal and facilitating rapid sleep onset.
Although originally designed for soldiers in high-pressure environments, it is highly adaptable for civilians experiencing stress or mild insomnia. By practising consistently and combining the technique with sound sleep hygiene, individuals may achieve faster sleep onset, improved sleep quality and enhanced daytime functioning.
Sleep is not a luxury but a biological necessity. Learning structured relaxation techniques such as the military method empowers individuals to take control of their sleep health naturally and effectively.
References
Carney, C.E. and Edinger, J.D. (2010) ‘Insomnia and anxiety: Diagnostic and management implications’, Sleep Medicine Clinics, 5(3), pp. 333–341.
Kryger, M., Roth, T. and Dement, W. (2017) Principles and Practice of Sleep Medicine. 6th edn. Philadelphia: Elsevier.
McCorry, L.K. (2007) ‘Physiology of the autonomic nervous system’, American Journal of Pharmaceutical Education, 71(4), p. 78.
Morin, C.M. and Benca, R. (2012) ‘Chronic insomnia’, The Lancet, 379(9821), pp. 1129–1141.
NHS (2023) Insomnia. Available at: https://www.nhs.uk/conditions/insomnia/ (Accessed: 17 February 2026).
Watson, N.F., Badr, M.S., Belenky, G. et al. (2015) ‘Recommended amount of sleep for a healthy adult’, Sleep, 38(8), pp. 1161–1183.
Winter, L.B. (1981) Relax and Win: Championship Performance. San Jose: Skyhorse Publishing.
