How to sleep: The 'military method' to nod off

within two minutes or less

WHETHER you dread going to bed because you know you'll be up for hours tossing and turning (and the daylight waits for no one), or now
and again you find yourself staring at the pitch-black ceiling, how can you fall asleep quickly?

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Have you heard go the military method? Outlined in Lloyd Bud Winter's book Relax and Win: Championship Performance, there are seven
simple steps to fall asleep (/latest/sleep) in less than two minutes. Firstly, relax your entire face, including the muscles inside your mouth.
Then drop your shoulders to release any built up tension, letting your hands drop by the side of your body.

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READ MORE Now it's time to exhale, relaxing the chest, moving on to relax the legs, thighs, and calves.

Picture a relaxing scene in your mind's eye for at least 10 seconds; if imagination isn't your
forte, then repeat the phrase "don't think" over and over again.

Within 10 seconds, you should fall asleep; be prepared for this technique to work on its first try.

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Could you the military method help you to nod off? (Image: Getty)

The technique was first developed to help army personnel to fall asleep in treacherous conditions, hence its title.

Other techniques

The NHS (/latest/nhs) made clear that good-quality shut-eye "makes a big difference to how we feel, mentally and physically".

A daily routine
One of the most effective ways to fall asleep easily (in time) is to "get into a daily routine", said the national health body.

"If you can wake up, wind down and go to bed around the same time each day, it will really help," certified the national health service.

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Ways to wind down:

• Read
• Gentle stretches
• Meditation.

Worry management

A good tip shared by the NHS is to set aside 10 minutes – not at bedtime – where you can make a to-do list for the next day.

It'll also help to manage any concerns you might have by talking them over with a trusted confidante during the daytime.

Taking care of your body

In order to drift off into a peaceful slumber, it helps to avoid caffeine, alcohol, nicotine, or a big meal too close to bedtime.
Tips to help you fall asleep faster (Image: Express)

An ideal environment READ MORE

Where you sleep can play a big part in how easily you fall asleep, how deeply you sleep, and
ensuring you sleep through the night.

"It's generally easier to drop off when it's cool, dark and quiet," said the NHS.

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Instead, get out of bed (to break the association of restlessness and your bed) and do a relaxing pastime.

This could include reading a book or listening to quiet music; you can return to bed once you feel sleepier.

If these sleep techniques haven't worked for you, further NHS support is available.
Do speak to your GP if you're having trouble falling asleep for three months or more.

NHS (/latest/nhs) Sleep (/latest/sleep)