You’re tired, the lights are off, and your mind won’t switch off. The military sleep method is a simple routine that promises to help you fall asleep in about 2 minutes, wherever you are. It’s been shared millions of times online.
This guide shows you the 5 steps, gives you a guided timer to follow in bed, and tells you honestly what research does and doesn’t say about it. You’ll also learn what to do if it doesn’t work for you.
Key takeaways
- The military sleep method is a step-by-step routine of relaxing your body, slowing your breath and clearing your mind.
- It comes from a 1981 book by coach Bud Winter, and no published study has tested the method itself.
- The NIH says relaxation on its own doesn’t seem especially promising for sleep, but it’s generally safe for healthy people to try.
What is the military sleep method?
The military sleep method is a 5-step routine to fall asleep faster. You relax your face, drop your shoulders and arms, breathe out to relax your chest, relax your legs, then clear your mind for about 10 seconds with a calm picture or the words “don’t think.” It comes from a 1981 book by Bud Winter, a US college track coach.
The story behind it
The method is from Relax and Win: Championship Performance, a book by Lloyd “Bud” Winter. He was a well-known sprint coach. According to the book, he taught relaxation skills to US Navy pilots in training during World War II, so they could rest under stress.
The book makes big claims about how well it worked. But those claims come from the book, not from a published study. We could not find any research that tested the military sleep method as a whole. Keep that in mind when you see “works for 96% of people” online.
How to do the military sleep method
Get into bed, dim the lights and put your phone away (or use the guide below with the screen dimmed). Then:
1. Relax your face
Let your whole face go loose. That includes your forehead, your jaw, your tongue and the small muscles around your eyes. Many people hold a lot of tension here without noticing.
2. Drop your shoulders and arms
Let your shoulders sink as low as they will go. Then let your upper arm, lower arm and hand relax on one side, then the other. Let them feel heavy.
3. Breathe out and relax your chest
Breathe out slowly and let your chest relax. Keep your breathing slow and easy. The NIH describes slow, deep breathing from your belly as one of the main relaxation techniques.
4. Relax your legs
Relax your thighs, then your calves, ankles and feet. Let your legs sink into the bed.
5. Clear your mind for 10 seconds
Pick one calm picture and hold it for about 10 seconds:
- You’re lying in a canoe on a calm lake, with a clear blue sky above you.
- You’re lying in a black velvet hammock in a dark room.
- Or say “don’t think, don’t think, don’t think” slowly in your head.
That’s it. If you’re still awake, you can repeat the steps. Many people find it takes a few weeks of practice before it feels natural.
Try the military sleep method now
This guide walks you through each step with a slow countdown. Dim your screen first, then tap Start.
Dim your screen, lie down, tap Start and follow the words. Nothing is saved or sent anywhere.
Does the military sleep method work?
Honestly, nobody knows for sure. There is no published study on the military sleep method itself.
The method borrows from relaxation techniques that have been studied. The NIH (its NCCIH center) describes progressive relaxation, slow breathing and guided imagery as relaxation techniques. Those are close to steps 1 to 5 above.
But the NIH also says relaxation techniques on their own “don’t seem to be especially promising for sleep.” For long-term insomnia, doctors recommend cognitive behavioral therapy for insomnia (CBT-I) first. Relaxation can be one part of that.
So the fair answer is this: the military sleep method is a free, low-risk way to wind down. It may help some people relax enough to drift off. It is not a cure for insomnia.
Is it safe?
For most people, yes. The NIH says relaxation techniques are generally considered safe for healthy people. A few people report feeling more anxious, having unwanted thoughts or fearing a loss of control. If that happens, stop, breathe normally and try something else.
The NIH also says some relaxation techniques might make symptoms worse in people with epilepsy, certain mental health conditions, or a history of trauma. Check with your doctor first if any of these apply to you.
If you still can’t sleep
| Try this | Why it helps | Source |
|---|---|---|
| Get up after about 20 minutes awake | Lying there forcing sleep tends to make it harder | NHS |
| Keep the same bed and wake times | Helps your body know when it’s time to sleep | CDC, NHS |
| No screens before bed | The CDC says at least 30 minutes; the NHS says an hour | CDC, NHS |
| Keep your room quiet, relaxing and cool | A calm setting makes it easier to drift off | CDC |
| No caffeine in the afternoon or evening | Caffeine can keep you awake | CDC |
The NHS says if you’re still awake after around 20 minutes, get up, sit somewhere comfortable and do something quiet, like reading or soft music. Go back to bed when you feel sleepy. The CDC adds a steady schedule, a quiet, cool bedroom and no caffeine late in the day.
A too-warm bedroom can undo all of this. See our guide to the best temperature for sleep, and try our nervous system reset techniques for more ways to calm down at night.
When to see a doctor
See a doctor if trouble sleeping lasts for weeks, affects your day, or keeps coming back. The NHS says to see a GP if changing your sleep habits hasn’t helped, you’ve had trouble sleeping for months, or it makes daily life hard to cope with.
Also see a doctor if you snore loudly, gasp or stop breathing in your sleep, or feel very sleepy during the day. These can be signs of a sleep condition that needs proper care.
Frequently asked questions
What is the military method of falling asleep in 2 minutes?
It’s a 5-step routine: relax your face, drop your shoulders and arms, breathe out to relax your chest, relax your legs, then clear your mind for 10 seconds. The “2 minutes” claim comes from a 1981 book by Bud Winter. No study has tested how fast it works.
Does the military sleeping method actually work?
There’s no published study on the method itself. It uses relaxation steps like slow breathing and muscle release. The NIH says relaxation alone doesn’t seem especially promising for sleep, but it’s generally safe to try. Some people find it helps them wind down.
What is the 4-7-8 military sleep technique?
They’re two different methods. The 4-7-8 technique is a breathing pattern: breathe in for 4 counts, hold for 7, and breathe out for 8. The military sleep method relaxes your body step by step. Some people combine them by using 4-7-8 breathing in step 3.
What is the 120 second military sleep method?
“120 seconds” is just another name for the same routine, since it claims to work in about 2 minutes. You relax your face, shoulders, arms, chest and legs, then clear your mind for 10 seconds. Expect it to take practice, and longer than 2 minutes at first.
How long does it take to learn the military sleep method?
There’s no tested timeline. The original book says practice is needed, and many people say it takes a few weeks of nightly use before it feels natural. Try it every night at the same bedtime and judge it after a couple of weeks.
Can I do the military sleep method sitting up?
Yes. The method was first taught so people could rest wherever they were, including sitting. Keep your head supported, let your shoulders drop and your arms rest on your lap, then follow the same 5 steps.
What if I can’t clear my mind?
That’s normal. Pick one simple picture, like a calm lake, and come back to it each time a thought pops up. Or repeat “don’t think” slowly. If you’re still awake after about 20 minutes, the NHS suggests getting up and doing something quiet until you feel sleepy.
The bottom line
The military sleep method is a simple 5-step routine: relax your face, shoulders, chest and legs, then clear your mind for 10 seconds. It comes from a 1981 book, not a study, so the “2 minutes” promise is unproven. It is free and safe for most people, and it may help you wind down, especially alongside a steady sleep routine.
Related reading
- Best temperature for sleep: 7 simple ways to stay cool
- What is core sleep? A simple guide
- Nervous system reset techniques