If you aren’t familiar with the Military Sleep Method — I wasn’t — it’s a relaxation technique that’s designed to help you fall asleep faster, and was originally used by members of the US military to drop off even when under pressure, such as in a combat situation.
The method was popularized thanks to the 1981 Lloyd ‘Bud’ Winter book Relax and Win: Championship Performance, and there have been claims it can help you fall asleep in just two minutes, many of which you may have seen on social media, such as TikTok. However, there’s a pretty big caveat to that, which we’ll explain below.
For our Fall Back into Great Sleep campaign, we’re taking a look at what the Military Sleep Method is, why you won’t immediately be able to use it to drop off in minutes, and a simpler, cosier sleep technique you can try to fall asleep faster tonight.
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What is the Military Sleep Method?
This simple sleep method can be done in bed, and uses three relaxation techniques together to promote calm and help you feel sleepy.
“The Military Sleep Method combines a mix of progressive relaxation to relax the muscles, structured breathing that spends more time in exhalation to trigger the ‘rest and relaxation’ part of the nervous system (called the vagal nerve and parasympathetic nervous system) and can include visualization exercises to help relax a racing mind,” says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic!
The practice addresses the three key areas that get in the way of falling asleep: tight muscles, an overactive adrenaline system, and a racing mind, Dr. Teitelbaum says.
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“In time, your body comes to expect relaxation when you do these techniques [repeatedly each night] and will put you to sleep very quickly,” he adds.
Time is the key word here. Tom’s Guide Senior Sleep Editor Claire Davies, who is a Certified Sleep Science Coach has explained previously that the Military Sleep Method takes around six weeks to see results and fall asleep faster, such as within a few minutes.
Here’s a simple guide for how to do it:
1. Begin by relaxing your tongue, jaw and facial muscles.
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2. Next, release the tension in your shoulders by dropping them down as far as you’re able to.
3. Make sure your arms are resting loosely by your sides, then relax your hands and each finger.
4. Next, relax your chest by exhaling deeply, before focusing on your legs and feet and relaxing the muscles there.
5. Imagine a warm, calming sensation that begins at the top of your head and spreads right down to your toes.
6. Take some deep breaths in and out, clearing your mind of stress and thoughts.
7. The next step involves visualization. You can choose to imagine a) that you are lying on your back in a canoe that is sitting in a completely still lake under clear skies. Or b) that you are in a completely dark room lying on a black velvet hammock.
8. Repeat ‘Don’t think, don’t think, don’t think’ if you find your mind is wandering. Do this for around 10 seconds and then return to the image you’ve chosen to visualize. Continue this until you start to feel sleepy and eventually drop off.
An easy Military Sleep Method alternative, perfect for winter
Looking for an alternative to the Military Sleep Method that can help you fall asleep faster but doesn’t take six weeks of practice?
Slip on cozy socks this fall and winter. Wearing socks to bed might sound counterintuitive — you don’t want to be too hot while you sleep — but wearing socks to bed could help you fall asleep faster.
I’m a sock-wearing sleeper most nights of the week and I’ve always thought wearing them helps me fall asleep faster. I didn’t know the science behind it until now — I just thought cold feet in bed were uncomfortable and distracting.
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Lowering core body temperature supports deep sleep, says Dr. Teitelbaum. This is why it’s recommended to keep one’s room cooler at nighttime with the right temperature for sleep, he says.
Basically, having warm feet causes the body to lose heat, and that’s what makes it easier to fall and stay asleep
“When we are cold, though, our body sends blood to the skin to retain heat. Heating our feet overrides this signal and tells the body that we are warm,” he says.
Physiologically, the body sends more blood to the skin—a process called vasodilation—which helps release heat, lower core body temperature, and promote sleep, Dr. Teitelbaum explains.
“Basically, having warm feet causes the body to lose heat, and that’s what makes it easier to fall and stay asleep,” he adds.
How wearing socks to bed can improve your sleep
While you don’t necessarily have to choose between the Military Sleep Method and wearing socks, the combination might help you drop off more easily. However, socks in bed can help your sleep in a variety of ways, which we’re looking more deeply into below.
Fall asleep faster
Our core body temperature drops at night by around 1-2F as part of our body’s circadian processes. This promotes the release of melatonin (the sleepy hormone) and helps us fall asleep.
Wearing socks can actually aid this process because it supports effective lowering of your core body temperature.
I’m usually able to fall asleep within 10 to 15 minutes of hitting my pillow
“By wearing socks you will gently warm the feet which encourages the blood vessels to dilate,” Dr. Olalekan Otulana, a GP and physician at Cassioburt Court practice in the UK previously told us.
“This signals to your body that it is time to shift heat outwards and cool down internally, essentially helping your core temperature lower more efficiently,” he adds.
One small study showed that wearing socks to bed in a cool environment helped participants fall asleep faster, sleep longer, and reduce nighttime awakenings.
While I’m a most-of-the-time sock wearer to bed, I do think having warm feet helps me feel more relaxed. I (think) I’m usually able to fall asleep within 10 to 15 minutes of hitting my pillow when my sleep hygiene is on point.
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Reduce nighttime wakeups and sleep deeper
Lowering body temperature is essential for deep sleep in particular, a process regulated by the hypothalamus, the brain’s temperature and sleep control center.
Wearing socks won’t just help with lowering your core temperature, they can also aid in maintaining a stable temperature throughout the night. Shifts in body temperature including feeling chilly, can cause those middle-of-the-night wakeups and lead to disrupted sleep.
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A steady, stable body temperature, on the other hand, equates to better quality rest and deeper sleep cycles.
However, it’s unlikely this will be achieved by socks alone. Sleeping on one of the best mattresses of 2025, using cooling bedding, and keeping the bedroom at 65 to 70 F (18 to 21 °C) will all help too.
There were at least two mornings while writing this assignment that I slept through the night (no kid, partner, or dog wakeups!) and I still had socks on in the morning.
I felt great in the morning after this restorative sleep and am going to make an effort to keep my socks on throughout the night in the future.
It’s all about the right socks
When you’re looking at getting better sleep, the right materials for temperature regulation make all the difference.
Your sleep socks shouldn’t be too tight or uncomfortable in any way that’ll turn them into a distraction that interferes with sleep. Make sure you choose breathable fabrics made from moisture-wicking materials like bamboo, wool, or cotton fibers.
You don’t want your feet to be sweaty and wet all night, as this can trigger fungal infections, says Dr. Teitelbaum. Naturally antibacterial materials work well, too, when you’re shopping for the best socks to help you fall asleep faster.
