This five-step trick is used by people serving in combat to get some rest no matter where they are
Getting off to sleep can sometimes be difficult. Not being able to switch off from the day, tossing and turning, is a feeling many people will be familiar with.
But what would you do if sleeping was a matter of life and death? That’s the reality for soldiers serving in combat zones and now a former infantry officer has explained how the method he used while he was in the army can help any of us get off to sleep in a matter of minutes.
Captain James Miller said: “As a soldier, getting enough sleep was often the difference between staying sharp and making critical mistakes. This method was designed for high-pressure environments, but it’s incredibly effective for anyone. By breaking the process into simple, data-backed steps, it helps quiet the mind and relax the body, no matter what’s going on around you.”
Two-minute sleep method
- Relax your face: Begin by consciously releasing all tension in your forehead, eyebrows and jaw. Let your eyelids feel heavy, and allow your tongue to rest comfortably in your mouth.
- Drop your shoulders: Let your shoulders sink down, as if they’re melting into the bed. Relax your neck and arms fully, starting with your upper arms, then moving to your forearms and hands, one side at a time.
- Control your breathing: Focus on deep, rhythmic breaths. Inhale through your nose for four counts, hold for four seconds, then exhale through your mouth for six seconds. This steady rhythm calms your body.
- Release lower body tension: Let your chest and abdomen relax completely, then move to your legs. Starting with your thighs, then your calves, ankles, and feet, imagine each muscle group becoming loose and heavy.
- Clear your mind: To stop racing thoughts, visualise yourself in a peaceful scene – such as floating on calm water under a starlit sky. Alternatively, repeat a calming phrase like “don’t think” for 10 seconds, focusing only on the words.
This sequence progressively calms the body and mind, often enabling sleep in less than two minutes, even in noisy or stressful settings, Capt Miller said.
He was working with TheCasinoWizard, which used its expertise in data analysis to study research on sleep routines, military training techniques and relaxation methods. It said its findings revealed that structured relaxation methods like this one can reduce the time it takes to fall asleep by up to 37%.
