The Military Sleep Method: Does It Really Help You Fall Asleep in 2 Minutes?
By WellnessVigor · Updated October 14, 2026 · 7 min read
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The military sleep method is said to help people fall asleep within two minutes, anywhere, even sitting up. It’s often traced to a 1981 book on relaxation training called Relax and Win, which described techniques taught to US Navy pilots during World War II.
Does it really work? Here’s how to do it step by step, what research says about relaxation techniques for sleep, and what to realistically expect.
Quick answer
The military sleep method combines relaxing your face, dropping your shoulders and arms, relaxing your legs, slowing your breathing and clearing your mind with a calm image or the words don’t think. There are no studies of this exact method, and the 2-minute claim comes from anecdotal reports, but its parts resemble relaxation therapy, which the American Academy of Sleep Medicine suggests as a treatment option for chronic insomnia. Practice it nightly for a few weeks; it works best alongside a regular sleep schedule.
- Get comfortable in bed (or a chair) and close your eyes.
- Relax your face completely: forehead, eyes, jaw, tongue and the muscles around your mouth.
- Drop your shoulders as low as they will go, then let your upper and lower arms go heavy, one side at a time.
- Breathe out slowly and let your chest relax.
- Relax your legs: thighs, then calves, then feet.
- Clear your mind for about 10 seconds by picturing a calm scene, such as lying in a canoe on a still lake or in a hammock in a dark room.
- If thoughts creep in, repeat don’t think, don’t think slowly for about 10 seconds.
Does it really work?
There are no published clinical trials of the military sleep method itself, and the claim that 96% of pilots learned to fall asleep in 2 minutes after 6 weeks of practice comes from the book, not from modern research. So treat the 2-minute promise with caution.
However, its building blocks are well established. The American Academy of Sleep Medicine’s 2021 guideline on behavioral treatments for chronic insomnia strongly recommends cognitive behavioral therapy for insomnia (CBT-I), which often includes relaxation training, and suggests relaxation therapy on its own as an option. Relaxation lowers physical tension and calms a racing mind, two common reasons people can’t fall asleep.
Want a complete wind-down routine that includes relaxation, timing and bedroom tips? The 14-Day Sleep Reset guide covers it day by day.
Tips to make it work
- Practice during the day first, when you’re not under pressure to sleep.
- Do it every night for at least 2–6 weeks. Relaxation is a skill.
- Don’t watch the clock. Trying hard to fall asleep makes it harder.
- Get up if it isn’t working. After about 20 minutes awake, go to a dim room and do something calm, then return when sleepy.
- Combine it with good timing. A regular schedule and a screen-free hour, like the 10-3-2-1-0 sleep rule, make relaxation more effective.
Wind down after a stressful day
Ashwagandha (KSM-66) is one of the most popular supplements for stress. In small studies it modestly lowered stress and improved sleep quality for some people.
Good to know: Not suitable in pregnancy or with thyroid or autoimmune conditions. Rare liver problems have been reported. Check with your doctor if you take medicines.
Other relaxation techniques to try
- Progressive muscle relaxation: tense each muscle group for 5 seconds, then release, working from feet to head.
- 4-7-8 breathing: breathe in for 4, hold for 7, breathe out for 8.
- Body scan: slowly move your attention through each part of the body without trying to change anything.
- Cognitive shuffle: picture random, unrelated objects (an apple, a bicycle, a cloud) to keep your mind from looping on worries.
When it’s more than a racing mind
If you regularly take more than 30 minutes to fall asleep, three or more nights a week for three months, you may have chronic insomnia. CBT-I is the most effective long-term treatment and is available through clinicians and digital programs. Also read why you can’t fall asleep even when you’re tired and why you wake up at 3 am.
Products that support relaxation at bedtime
These can make your bedroom more relaxing. We have not personally tested these products. Links go to Amazon search results so you can compare options and prices.
BEST FOR CALMING PRESSURE
Weighted Blanket
Many people find the gentle pressure of a weighted blanket relaxing. Choose one around 10% of your body weight. See our blanket guide.
Pros
- Calming pressure
- Many weights and sizes
- Can replace a regular blanket
Cons
- Can feel hot
- Not suitable for young children
BEST FOR A DARK ROOM
Contoured Sleep Mask
Total darkness helps the visualization step and blocks light that can keep you alert.
Pros
- Cheap
- Blocks light completely
- Portable
Cons
- Fit varies
- Some find masks warm
BEST FOR A RACING MIND
White Noise Machine
Steady background sound gives your mind something neutral to focus on and masks distracting noises.
Pros
- Masks noise
- Many sound options
- No phone needed
Cons
- Some prefer silence
- Cheap models may loop
BEST FOR WRITING DOWN WORRIES
Bedside Journal
Writing a short to-do list or worry list before bed can help clear your mind before relaxation.
Pros
- Simple and cheap
- Helps offload thoughts
- No screens
Cons
- Only helps if used consistently
- Not a treatment for insomnia
Keep reading
Frequently asked questions
Does the military sleep method really work in 2 minutes?
There’s no scientific evidence for the 2-minute claim. Relaxation techniques like this can help many people fall asleep faster with practice, but results vary.
How long does it take to learn the military sleep method?
The original book suggested about six weeks of practice. Expect to need a few weeks of nightly practice before it feels automatic.
Can I use the military method sitting up?
Yes. It was designed to work even sitting in a chair, which can help on flights or during breaks.
What if the method makes me more anxious?
Don’t force it. Try a simpler breathing exercise or get up for a while. If anxiety keeps you awake most nights, talk to a doctor about CBT-I.
Is the military method better than counting sheep?
Possibly. Simply counting can be too boring to hold attention, while the military method gives your mind a step-by-step task and relaxes your body at the same time.
Sources
- Edinger JD, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an AASM clinical practice guideline. J Clin Sleep Med. 2021.
- Chang AM, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS. 2015.
- Watson NF, et al. Recommended amount of sleep for a healthy adult. Sleep. 2015.
This article is for general information only and is not medical advice. See our Medical Disclaimer.