The Importance of Sleep: Learning from the Military Method

Sleep is a fundamental aspect of our lives, crucial for our overall well-being and functioning. Yet, many people struggle to get adequate rest, leading to various health issues and impairments. The Chinese authorities are known to employ a torture method called “exhausting an eagle,” which involves sleep deprivation to break a person’s will. The detrimental effects of sleep deprivation are well-documented, including increased risks of cardiovascular disease, diabetes, obesity, dementia, compromised immune system, mood disturbances, memory problems, reduced performance, and even accidents.

Understanding the significance of sleep, the U.S. Army has developed a technique known as the “military method” to help soldiers sleep better, even in challenging and dangerous environments. This article explores the military method, its steps, scientific evidence supporting its effectiveness, and the benefits of establishing a sleep routine.

The Military Method of Sleep

In the midst of loud, stressful, and perilous conditions, soldiers often find it challenging to fall asleep. Consequently, the U.S. Army devised the military method to assist their personnel in achieving restorative sleep. The origins of this technique can be traced back to the observations of Olympic coach Lloyd Bud Winter, who learned about a relaxation technique used by pilots in the U.S. Army Air Corps during World War II. It was reported that pilots who practiced this method could fall asleep within 10 minutes, even with gunfire in the background. Within six weeks of implementing the technique, approximately 96% of pilots could achieve sleep within the specified timeframe.

The Five Steps of the Military Method

The military method consists of five simple steps that anyone can adopt to improve their sleep quality:

1. Relax Your Face: Begin by focusing on different parts of your face, such as your forehead, eyes, cheeks, and jaw. Recognize any tension held in these areas and consciously release it.
2. Drop Your Shoulders: Allow your arms to gently drop down and let your shoulders relax. Visualize a soft, warm wind pushing your arms downward, promoting a sense of relaxation.
3. Take a Deep Breath: Inhale deeply and exhale slowly, paying attention to how it relaxes your stomach. Avoid holding your stomach in and instead allow it to fully relax.
4. Relax Your Legs: Envision the return of the soft, warm wind, gently guiding your legs downward. Let your legs sink into the bed or floor, feeling a sense of heaviness and the comforting softness of the surface.
5. Clear Your Mind: Employ techniques to clear your mind, such as visualizing calming images like a flowing river or clouds. Alternatively, repeat the phrase “don’t think” for about 10 seconds. If you get distracted, calmly redirect your focus back to one of these techniques.

Scientific Evidence and Benefits

Scientific research supports the efficacy of several components of the military method. Stages 1, 2, and 5, which involve progressive muscle relaxation and guided imagery, have been found to induce a state of calmness and relaxation. Additionally, the breathing techniques in stage 3 and the implementation of guided imagery in stage 5 have been shown to enhance relaxation states and overall well-being.

However, beyond the specific techniques, the military method also emphasizes the importance of establishing a sleep routine. Research has consistently shown that maintaining a regular sleep schedule is beneficial for improving sleep quality. Whether it’s engaging in pre-bedtime reading, taking a warm shower, or engaging in light exercise, the key is to develop a consistent routine. By following the military method over time, it can become a habitual practice, leading to more restful nights and improved overall well-being.

Conclusion

Sleep deprivation has severe consequences on our physical and mental health, impacting our daily functioning and overall quality.

References

1. National Sleep Foundation: “How Much Sleep Do We Really Need?” – https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
2. Harvard Health Publishing: “Sleep and Health” – https://www.health.harvard.edu/topics/sleep
3. National Institutes of Health: “Sleep Deprivation and Deficiency” – https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
4. SleepFoundation.org: “Sleep Deprivation and Risk of Accidents” – https://www.sleepfoundation.org/articles/sleep-deprivation-and-deficiency
5. SleepFoundation.org: “Sleep, Performance, and Public Safety” – https://www.sleepfoundation.org/articles/sleep-performance-and-public-safety
6. National Center for Biotechnology Information: “Military Performance in Sleep-Deprived Environments: A Comprehensive Review” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3701132/
7. SleepHealth.org: “Sleep in the Military” – https://www.sleephealth.org/sleep-topics/sleep-in-the-military/
8. Military Health System: “The Importance of Sleep” – https://health.mil/News/Articles/2018/10/01/The-importance-of-sleep
9. Cleveland Clinic: “Can’t Sleep? Try the Military Method for Falling Asleep” – https://health.clevelandclinic.org/cant-sleep-try-the-military-method-for-falling-asleep/
10. Mayo Clinic: “Sleep: The Foundation for Healthy Habits” – https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379