Almost everyone wishes they could fall asleep quickly. Yet for millions of people worldwide, sleep doesn’t come easily.
Estimates vary widely, but research suggests that between 5% and 50% of the global population experience insomnia symptoms — whether struggling to fall asleep, waking frequently during the night, or lying awake tossing and turning.
In the search for a quick fix, many people have turned to a technique often described online as the “military sleep method” — a routine that claims to help you fall asleep in just two minutes. The method has gone viral on platforms like TikTok, where videos with millions of views promise rapid results through a few simple steps.
But sleep experts warn that the promise of falling asleep within two minutes may create unrealistic — and potentially harmful — expectations.
What Is the Military Sleep Method?
The technique originates from the 1981 book Relax and Win by American track and field coach Lloyd “Bud” Winter. During the Second World War, Winter developed the method to help U.S. Navy pre-flight pilots fall asleep quickly — even under stressful conditions — so they could perform at their best.
The method involves a step-by-step relaxation process:
- Take slow, deep breaths and relax your forehead, scalp, jaw and facial muscles.
- Drop your shoulders, take a deep breath, and release tension from your chest.
- Let one arm go completely heavy from the upper arm down to the fingers. Repeat with the other arm.
- Relax your thighs, then your calves, ankles and feet.
- Clear your mind by imagining a peaceful scene — such as lying in a canoe on a calm lake or resting in a warm spring meadow.
- If distracting thoughts arise, repeat the words “don’t think” for about 10 seconds to push them away.
According to Winter, after six weeks of practice, pilots could fall asleep within two minutes — day or night, under almost any conditions.
Why Experts Are Cautious
Dr Allison Brager, a military neuroscientist and sleep expert, says the idea that you should fall asleep within two minutes can backfire.
“Telling people they must fall asleep within two minutes creates a dangerous expectation,” she explains. For most people, falling asleep typically takes between five and 20 minutes. Trying to force sleep faster than that can increase frustration — and make sleep even harder to achieve.
If you consistently fall asleep within two minutes, Brager notes, it may actually indicate chronic sleep deprivation or an underlying health issue.
She acknowledges that some service members can fall asleep very quickly — but points out that the physically and mentally demanding nature of military life often leaves them deeply fatigued.
Does It Work for Civilians?
Dr Hugh Selsick, a consultant psychiatrist and sleep specialist at University College London Hospital, says the method does not consistently work for the patients he sees.
“If it did, they wouldn’t be coming to see me,” he says.
Many people focus intensely on how fast they fall asleep, believing that quicker is always better. But Selsick argues that speed is not the most important indicator of healthy sleep.
“If you feel alert and refreshed during the day, then your sleep is doing its job,” he says.
He also challenges the widely held belief that everyone needs exactly eight hours of sleep. Research shows that sleep needs vary significantly due to genetic differences. Some people function well on six hours, while others may need nine.
“There’s no single number that works for everyone,” he explains. “It’s like shoe sizes — there’s an average, but not everyone fits it.”
Three Practical Sleep Tips
For those who still want to improve how quickly they fall asleep, Selsick suggests three practical strategies:
1. Wake up at the same time every day.
A consistent wake-up time helps regulate your body clock and naturally builds sleep pressure by night.
2. Avoid daytime naps (unless necessary).
Napping reduces your body’s need for sleep at night, making it harder to fall asleep later.
3. Only go to bed when you’re truly sleepy.
If you lie in bed while wide awake, you may train your brain to associate the bed with wakefulness rather than sleep.
“When your head starts to nod, your eyes close, and you can’t concentrate on what you’re reading — that’s the time to go to bed,” he says.
What Can We Learn from the Military?
Dr Alex Rockliffe, a British Army sleep specialist, argues that the term “military sleep method” can be misleading.
“The physiological and psychological processes involved aren’t uniquely military,” he says. Techniques such as progressive muscle relaxation and controlled breathing are widely used in civilian settings as well.
However, there are lessons civilians can learn from military routines.
In shared barracks, uninterrupted sleep can be difficult. Soldiers often use practical tools such as eye masks, earplugs and controlled lighting to improve their sleep environment — simple strategies that can benefit anyone.
More importantly, discipline and routine play a crucial role.
Creating a consistent bedtime ritual — switching off your phone, dimming lights, reading a book at the same time each night — signals to the brain that it’s time to wind down. Over time, the body adapts.
“It’s about consistency,” Brager says. “When you repeat the same routine every night, your body learns to prepare for sleep.”
The Bottom Line
The so-called military sleep method is not magic — and expecting to fall asleep in two minutes may only increase anxiety.
However, the underlying principles — relaxation, visualization, breathing techniques, environmental control and consistent routines — are supported by sleep science.
Rather than chasing a two-minute deadline, experts suggest focusing on overall sleep quality and daily functioning. If you wake up refreshed and stay alert through the day, your sleep is likely working just fine.
And if sleep struggles persist, consulting a medical professional may be more effective than scrolling through viral promises online.
