What is the 2-minute military sleep method? Does it work on today's restless minds?

According to the American Heart Association, roughly 1 in 3 adults report not getting adequate rest on a daily basis and about 50-70 million Americans have chronic or ongoing sleep disorders. In this case, everything from unique mattresses to sleep supplements is asked for rescue.

But did you know there's a sleeping method followed by soldiers that helps them drift off in under two minutes? Below, we explain this method and analyse whether it is applicable for the restless and anxious minds of today.

The military method explained

In a video going viral on the internet, Dr Jess, a double board-certified doctor with a following of 183K on Instagram, explained a method that can help a person fall asleep easily. The video has gained more than 1K likes on the social media app. This is how you can practice the military method of sleeping:

Begin by relaxing your jaw and facial muscles and drop your shoulders to release the tension. Exhale deeply and relax your chest, and then relax your hips and legs. Once relaxed, clear your thoughts by visualising a peaceful scene like floating on a calm lake or lying in a soft hammock. You can also try repeating the phrase "don't think" for ten seconds.

The method which claims to make a person fall asleep in under two minutes was explained in the 1981 book, 'Relax and Win: Championship Performance.' While it might seem like a social media trick going viral for views, there's actual science backing it.

Is the military method useful?

The military method delves into neurological principles that help the nervous system transition into a state of rest. While this method can be useful, there can be terms and conditions applied.

During the day, one is constantly transitioning from plans, screens, and other tasks while juggling emotions of stress, anxiety and more. This is when the body is too wired and alert to slip into rest that quickly. By night, the brain is still processing but tired, this is when the method might do its wonders.

A 2018 study noted that deep breathing helps a person fall asleep faster, calming the nervous system, slowing heart rate and triggering the production of melatonin.

Biofeedback techniques help control and change body functions such as breathing, heart rate, blood pressure, body temperature and muscle tension. The military sleep method also incorporates these techniques by trying to control these parametres.

Additionally, this method follows progressive muscle relaxation in the top-down approach, focusing on muscles subsequently to promote relaxation. According to a 2020 study, this helps fight insomnia along with reducing anxious and depressive thoughts.

With all these benefits, it is important to remember that while one method might work for one, it may not be applicable to all.