Struggling to fall asleep when your head hits the pillow? You’re not alone. Millions of people lie awake each night, unable to turn off their minds and settle their bodies. But what if there was a technique that could help you fall asleep in just two minutes — no medication, no special equipment, just your body and breath?

Welcome to the Military Method — a relaxation technique reportedly used by the U.S. Navy Pre-Flight School to help pilots fall asleep quickly under high-pressure conditions. While it sounds almost too good to be true, many people who’ve tried it swear by its simplicity and surprising effectiveness.

Here’s how it works — and how to train your body and mind to fall asleep faster using this method.

What Is the Military Method?

The Military Method is a structured relaxation technique designed to quiet your body and calm your mind so you can drift off quickly. It was first made popular by the book Relax and Win: Championship Performance and has since gained attention for helping people fall asleep in under two minutes — even in stressful environments.

The secret? Step-by-step muscle relaxation paired with mental focus to shut down racing thoughts.

Let’s walk through it.

Step-by-Step: The Military Method for Falling Asleep

Step 1: Relax Your Face

Begin by lying down in a comfortable position. Close your eyes.
 Now bring all your awareness to your face — release tension in your forehead, cheeks, jaw, and around your eyes. Let your tongue rest gently in your mouth.

This step is important. A tense face signals to the brain that you're still alert. A soft, relaxed face tells your body it’s safe to rest.

Step 2: Drop Your Shoulders and Arms

Let your shoulders drop as low as they’ll go, releasing all the tension you may not even realize you're holding.
 Next, let your upper arms, lower arms, and hands go limp, one section at a time. Focus on the feeling of heaviness and warmth as your arms melt into the bed.

Step 3: Exhale and Relax Your Chest

Take a slow, full breath in... and exhale gently.
 Feel your chest sink, your lungs release, and your heart rate begin to slow. Let your ribcage feel soft and spacious.

Step 4: Relax Your Legs

Start with your thighs — let the muscles go slack.
 Then move down to your calves, then your feet. Let each part of your legs feel heavy and warm. Your body should now feel fully relaxed.

Step 5: Clear Your Mind for 10 Seconds

This is where many people struggle — their bodies are relaxed, but their minds are racing. To stop this, choose one of the following mental techniques:

  • Picture yourself lying in a canoe on a calm lake, with nothing but blue sky above.

  • Imagine you’re in a dark room, lying on a soft hammock, gently swaying.

  • Repeat the words “don’t think… don’t think… don’t think” over and over for about 10 seconds.

If your mind wanders, gently return to the scene or phrase.

After a few weeks of nightly practice, this entire process can take under two minutes — and often leads to sleep in 90 seconds or less.

Does It Really Work?

According to reports, 96% of people who practiced this method consistently for six weeks were able to fall asleep in under two minutes. While it may not work instantly for everyone, especially if you’re highly anxious or overstimulated, it can be trained like any skill.

And for those with difficulty calming their minds before bed, this technique offers structure — something your brain can focus on instead of spiraling thoughts.

Tips to Boost Effectiveness

  • Practice even when you're not tired. Training your body to relax quickly takes time.

  • Use it after midnight wake-ups. This method works well when falling back asleep after disruptions.

  • Pair it with calming audio like sleep stories, ambient music, or guided breathwork.

  • Apps like the Mana App offer thousands of relaxing sessions to help reinforce body-based calm and prepare your mind for sleep — including soundscapes, science-backed audio, and nightly meditations designed for those who struggle with overthinking at bedtime.

Final Thoughts

Falling asleep quickly isn’t just about quieting your mind — it’s about teaching your nervous system to feel safe and still. The Military Method gives you a simple, step-by-step way to do that. And with a little practice, it may just become your go-to way to switch off and drift into deep, restful sleep — no matter what your day looked like.