Sleep is an essential component of a healthy lifestyle, often equated with the pillars of a balanced diet and regular exercise. The art of good sleep is a practice that can profoundly affect our overall wellbeing, mood and cognitive functions.
It’s important to understand what good sleep entails. It's not just the quantity that matters but also the quality. Good sleep means falling asleep within a reasonable time frame, staying asleep throughout the night and cycling through the various sleep stages, including deep rapid eye movement (REM) sleep.
To learn more about why sleep is important read our article ‘What is Sleep and Why is it Important?’
With a plethora of methods and advice available, it's crucial to find techniques that work best for you. One intriguing method was originally designed to help soldiers fall asleep in less than two minutes.
The Military Sleep Method
In high-pressure environments where every moment of rest counts, the military has honed a method to help soldiers fall asleep quickly, even under stressful conditions. This technique, known as the Military Sleep Method, is gaining popularity among civilians who seek to improve their sleep efficiency and quality. The technique involves physical relaxation, mental stillness and visualisation to achieve a state conducive to sleep.
How to Use the Military Sleep Method
The military sleep method involves the following steps:
- Breathe deeply: Close your eyes and focus on your breathing. Take slow, deep breaths.
- Relax your face: Slowly relax all the muscles in your face, starting from your forehead and then moving downward over your cheeks, mouth and jaw. Focus on one part at a time, breathing deeply and letting go of any muscle tension you’re holding there. Don’t forget to relax your tongue and the muscles around your eyes.
- Drop your shoulders and arms: Once your face is relaxed, work your way down to your neck, shoulders and arms. Relax your neck and let go of any tension accumulated there. Drop your shoulders down and let yourself sink into the bed. Focus your attention on one arm and slowly work your way downward, relaxing your bicep, forearm, hand and fingers. Do the same for your other arm.
- Work your way downward: Once you’ve relaxed your shoulders and arms, slowly shift your focus to other parts of your body, relaxing them one at a time. Work your way down your chest, abdomen, and pelvis. Then focus on one leg, relaxing your thigh, knee, calf, ankle, foot and toes. Do the same with your other leg.
- Clear your mind: Once you’ve consciously relaxed every part of your body, from top to toes, focus on clearing your mind. You can do this by focusing on a calming image. For instance, picture yourself lying in a meadow under the blue sky or imagine that you’re sleeping peacefully in a velvet hammock in a dark room. If visualisation doesn’t work, say the words “Don’t think” repeatedly in your mind for 10 seconds. If other thoughts distract you, put them aside and bring your attention back to your visualisation or recitation.
While the method claims to have a 96% success rate after six weeks of consistent practice for military personnel, it may vary for individuals depending on factors like stress and physical activity levels, overall health and environmental conditions. Falling asleep in two minutes is not necessarily achievable or necessary for most people and setting this goal can create counter-productive pressures. The techniques create a restful state which facilitates the natural mechanisms of sleep-onset. Good “sleep hygiene” can achieve the same purpose. Here are some additional tips to enhance your sleep.
Other Sleep-Enhancing Methods
- Consistent sleep schedule: Go to bed and wake up at the same time every day to regulate your body's internal clock.
- Bedroom environment: Keep your bedroom quiet, dark and cool.
- Pre-sleep routine: Develop a pre-sleep routine that helps signal to your body that it's time to wind down, like reading a book or taking a warm bath.
- Mindfulness and relaxation techniques: Practices like meditation and progressive muscle relaxation can reduce stress and promote sleep.
- Limit screen time: The blue light from screens can interfere with the production of melatonin, the hormone that regulates sleep. Try to avoid screens at least an hour before bedtime.
- Diet and exercise: Regular physical activity and a balanced diet can improve sleep quality. Avoid heavy meals and alcohol close to bedtime. The half-life of caffeine is different for individuals but is around five hours on average. This means it takes five hours for caffeine levels to drop by half once consumed. If you are having difficulty sleeping, try cutting out caffeine after midday.
Conclusion
The art of good sleep is a blend of science and personal preference. Techniques like the Military Sleep Method can be incredibly effective, but it’s important to look at the bigger picture of your lifestyle and mental health. Consider your sleep hygiene, lifestyle changes that could help and test what works best for you.
By practicing good sleep hygiene and being open to trying different methods, you can find a routine that allows you to wake up feeling refreshed and ready to tackle the day.
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