Are you spending more time lying awake trying to fall asleep than actually sleeping? If so, well... you're not the only one and you've probably wondered if there's a way to fall asleep faster.

What if there's a technique that could help you fall asleep in under 2 minutes?

It might sound too good to be true, but there's a method that claims to do exactly that. 

Before we get into the technique itself, let's understand why falling asleep can be so difficult in the first place.

— ✦ —— ✦ —— ✦ —

Sleep Struggles Are More Common Than You Think

Around 40% of Australian adults report having sleep troubles, with up to 18% living with chronic sleep conditions like insomnia. Our sleep needs vary by age, but most adults need at least 7 hours of quality sleep every night to support overall health. 

For some, the main issue is falling asleep whereas for others it's staying asleep, or getting deep, restorative rest. But for many people, the biggest challenge is trying to "switch off" at night. 

 

Why Am I Struggling To Fall Asleep?

You might feel exhausted yet finding yourself tossing and turning, unable to get comfortable enough to drift off. Other times, your body might feel tired but your mind may be refusing to slow down. 

Minutes can turn into hours, suddenly it's 3am and when you finally fall asleep, your alarm goes off. The next day can feel like you're living in a dream, feeling groggy, unmotivated and struggling to stay focused. Socially, you might find yourself with a shorter temper, have really low energy and struggle to keep up with conversations. 

Over time, poor sleep can impact much more than just your mood and energy levels.

Research shows that chronic sleep deprivation can contribute to a variety of health issues affecting:

🫀 Cardiovascular Health → an increased risk of heart disease, high blood pressure, hypertension, stroke, diabetes and obesity.

🌸 Metabolism & Hormones → increased hunger due to hormonal imbalances (ghrelin/leptin) as well as a higher risk of insulin resistance and type 2 diabetes. 

💪 Physical & Behavioural Health → constant fatigue, restlessness and/or irritability, an increase of inflammation in the body and also having a greater risk of accidents happening. 

🤧 Immune System → a weakened immune response, making it much easier to catch infections. 

🧠 Brain & Mental Health → an increased risk of anxiety and depression, as well as memory problems, reduced concentration and cognitive decline. 

 

Before Trying Any Sleep Hacks...

If falling asleep feels like a challenge, it's worthwhile looking at the foundations of good sleep first. Even the best techniques are less effective if your body and environment aren't set up for rest. So, make sure you look into:

1) Your sleep hygiene

Sleep hygiene are the habits and routines that support healthy sleep and paying attention to your sleep hygiene is one of the most effective ways you can set yourself up for better sleep. Simple habits like having a consistent sleep schedule, creating a winding down routine before bed, and creating a calm, comfortable sleep environment can all make a big difference over time.

 

2) Your bedroom environment

Your bedroom setup plays a surprisingly important role in sleep quality. Studies show people tend to sleep better when their bedroom is:

→ A little cooler
→ Darker
→ Quiet
→ Comfortable

These things help signal to your body and brain that it's time to rest, making it easier to drift off naturally. 

3) Your Day Time Habits

What you do during the day can strongly influence how well you sleep at night. Things like caffeine intake (especially later in the day), exposure to natural light, physical activity and stress levels all influence your body's internal sleep clock. 

When these factors are balanced, falling asleep often becomes much easier. 

Now for the hack you came here for. 

The Military Method

The military sleep method promises to help you fall asleep in less than 2 minutes. This technique was developed during WWII by Olympic sprint coach Bud Winter to help pilots fall asleep almost instantly when they needed rest, whilst being in very loud and very dangerous situations. 

After 6 weeks of practice, the pilots reportedly had a success rate of 96%, even after drinking coffee and hearing nearby gunfire.

 

How It Works

Step 1 → Breathe Deeply: Close your eyes and take slow, deep breaths.

Step 2 → Relax Your Face: Slowly relax all the muscles in your face, starting from your forehead, down to your cheeks, mouth and jaw. Focus on one part at a time and don't forget to relax your tongue and the muscles around your eyes. 

Step 3 → Relax Your Shoulders & Arms: Relax your neck, shoulders and arms. Focus on one arm and work downward relaxing your bicep, forearm, hand and fingers. Do the same for the other arm. 

Step 4 → Relax Your Lower Body: Slowly shift your focus to your chest, abdomen and pelvis. Then focus on one leg at a time, relaxing your thighs, knees, calves, ankles, feet and toes. 

Step 5 → Clear Your Mind For 10 Seconds: Once you've consciously relaxed every part of your body, focus on clearing your mind. Visualize a calm scene, e.g. lying in a beautiful meadow.

✨ Tip: If the visualizations don't work, you can repeat the phrase "don't think" in your mind for 10 seconds. 

Another Hack Worth Trying:

4-7-8 Breathing

With ancient roots in the yogic practice of pranayama, this technique was popularized by Dr Andrew Weil as a way to calm the mind, body and nervous system. 

This breathing pattern slows the heart rate and encourages relaxation, making it easier to fall asleep. 

 

How To Do It

Step 1 → Position Your Tongue: Place the tip of your tongue behind your upper front teeth and keep it there throughout the exercise. 

Step 2 → Breathe Our Completely: With any breathing technique, it's best to start with a full exhale, so let your breath out through your lips, making a whooshing sound. 

Step 3 → Inhale: Inhale through your nose for 4 counts.

Step 4 → Hold: Hold your breath for 7 counts. 

Step 5 → Exhale: Exhale slowly for 8 counts through your mouth, making sure you make a 'whooshing' sound. 

Step 6 → Repeat: Do this cycle at least 4 times. 

— ✦ —— ✦ —— ✦ —

At the end of the day, there's no universal trick that works instantly for everyone, but hacks like these can help train your body and mind to relax more easily at bedtime. 

If you're someone who regularly struggles to fall or stay asleep, these techniques might be worth trying!