Dr. Archita Mahajan, a renowned Nutritionist, Dietitian, Child Care Specialist with a Master’s degree in Food, Nutrition and Dietetics, Homeopathic Pharmacist, and trained Yoga Teacher, has highlighted an effective solution for people struggling with sleep disorders. She has been nominated for the Padma Bhushan National Award and has also been honored by the Punjab Government, Himachal Government, and Lieutenant Governor of Ladakh, Shri Kavinder Gupta.
According to Dr. Mahajan, many people wish to fall asleep quickly, yet studies suggest that nearly 5 to 50 percent of individuals suffer from insomnia. Several people spend their nights tossing and turning without getting proper rest.
One technique that has recently gained popularity is the “Military Sleep Method.” Originally developed by the US Army during World War II, this method aims to relax the entire body and help a person fall asleep within two minutes.
What is the Military Sleep Method?
The Military Sleep Method focuses on complete physical and mental relaxation. It involves relaxing every muscle in the body—from the face down to the feet—combined with controlled breathing and mental visualization for at least 10 seconds. With regular practice over six weeks, this method is reported to become highly effective.
Step-by-Step Technique
Dr. Mahajan explains the method in detail:
- Relax your forehead muscles first.
- Loosen your eyes, cheeks, and jaw while focusing on slow breathing.
- Drop your shoulders as low as possible and release tension from your neck.
- Relax your arms completely—from biceps to elbows, wrists, and fingers.
- Take a deep breath and slowly exhale while relaxing your chest, stomach, thighs, knees, legs, and feet.
- Imagine a warm sensation flowing from your head to your toes.
- Clear your mind from all stress. Visualize yourself lying in a canoe on a calm lake under a clear sky, or resting in a dark room on a black velvet hammock.
- If needed, repeat the phrase “Don’t think” for at least 10 seconds to block other thoughts.
This technique works best when lying on your back. While it may initially take more than two minutes, consistent practice makes the process faster and more effective.
Build a Sleep Routine
Dr. Mahajan also emphasizes the importance of discipline:
- Go to bed at the same time every night.
- Turn off your phone before sleeping.
- Read a book and switch off lights when you feel sleepy.
- Wake up at the same time daily.
- Avoid daytime naps.
- Do not go to bed until you truly feel sleepy.
The Military Sleep Method is particularly beneficial for individuals dealing with insomnia and high stress levels. By combining muscle relaxation, breathing control, and visualization, this technique provides both physical and mental calmness.
With rising stress levels in modern life, such structured relaxation methods can offer a simple yet powerful solution for better sleep.
