We all know how important it is to get good 7-8 hours of sleep daily. But not every one of us can achieve this goal, as many people struggle to fall asleep at night. Some even spend hours trying to fall asleep and end up getting only 5-6 hours of sleep.
According to research, people who only sleep for 5-6 hours tend to be 19% less productive than those people who sleep for 7-8 hours.
But now you can solve this issue of staying up at night for hours by using the military method a technique that can help make you fall asleep within a few seconds.
In this article, we will discuss everything about military methods and how you can perform it.
What is Military Method?
Military Method is a unique technique that helps you calm your body and help you sleep faster. In the book Relax and win – championship performance, Lloyd Bud describes the military method as a routine built by the pilots of Navy Pre-Flight school that will help them sleep faster.
How to perform the military method
Military Method uses body mind-clearing and body-relaxing techniques to help you sleep within a few seconds. Therefore, to perform this technique to needs to follow these steps:
Step 1: Relax your facial muscles:
Start by simply laying down on your mattress and closing your eyes. Relax your cheeks, jaw, mouth, tongue, basically everything, even your eyes. Slowly take deep breaths and try to relax all your facial muscles.
You can begin with your forehead muscles and then slowly move forward to other facial muscles.
Step 2: Relax your arms
It’s crucial you don’t think of any work-related stuff during this method. It would be best if you let go of all your tension and stress. Relax your traps and neck. You should feel like you are sinking into your bed.
Then begin at the top of your right arm and gently start relaxing your biceps, hands, and your forearm. Follow the same step on your left arm. Also, make sure you are breathing deeply and slowly while following these steps.
Step 3: Let your shoulders and chest sink in.
Now, simply relax your chest and shoulders by taking deep breaths to make sure it isn’t tensed up. Let it go as low as you can and keep both your arms loose, including your fingers and hands.
Step 4: Focus on your legs
Now it’s time to relax your legs. Begin with your right thigh and relax your leg muscles by letting it sink into your bed. Then focus on your ankle, foot, and calf and let them sink into your bed. Now follow the same step on your left thigh.
Step 5: Clear your thoughts and mind
It can be pretty challenging to stay still and not think about anything. Therefore, you should try holding a particular picture in your mind.
A picture that is relaxing and something that reflexes comfort and calmness. You can try picturing yourself lying down in a comfortable area or imagine yourself in your favorite vacation spot enjoying. This is a great way to relax your mind.
But in case this method doesn’t work, you should try repeating words like “Don’t think” in your mind for around 10 seconds. This will help distract your mind from thinking about stressful thoughts that might keep you awake at night.
This technique can also be used to fall back asleep if you wake up in the middle of the night.
Perform this technique every day
You must have patience with this technique and practice this method every night regularly as it takes time to show its results. You should regularly follow these steps for around six weeks to get visible results.
Don’t skip it in the beginning period, or don’t give up by just practicing it for two days as it might cause trouble in your sleeping pattern.
Once you have become comfortable with the method, then every night you might be able to sleep within a few seconds.
FAQs (Frequently Asked Questions)
Question 1- What are some of the reasons behind not being able to sleep at night?
Answer– Insomnia can be a significant reason behind your not being to sleep peacefully at night. Insomnia can be caused due to your health condition, stress, medications, jet lag, or even due to your coffee intake. Depression and anxiety can also cause insomnia.
What strategies other than the military method can help make me sleep better?
Few techniques such as reading a book, meditation, taking a hot bath, listening to calm music, and deep breathing might make you relax and help you sleep better at night.
Also, you should avoid using any electronic devices such as laptops and phones before going to bed as the blue light might make it more difficult for you to sleep. Therefore, you should stop using these devices for around thirty minutes before bed.
Question 3-Should I drink water before performing the military method?
Yes, drinking water before sleep can help keep your body hydrated while you sleep. It might also help in inducing sleepiness as drinking water can help attain the drop in the core body temperature. So, drinking water before bed can be beneficial for you.
Military Method is a great way to help you fall asleep. Apart from just making you sleep, this method also helps relax your body from head to toe. Also, this method is a great way to clear your mind from all the tension and stressful thoughts.
Above, we have mentioned all the crucial stages you should follow to perform the military method. All the stages are effortless to obey and will help your body loosen up. We hope this article will help you sleep better and faster at night.
In case you have any doubts or confusion about the military method or about how to fall asleep better, then let us know in the comments.