Khaberni - The "Military Sleep Method" that is currently attracting attention on social networks aims to help military personnel prepare their bodies for sleep, regardless of the environment.
The first mention of this method is attributed to a book on sports performance titled "Relax and Win".
The reports on the military sleep method may vary slightly depending on the source, but three main elements remain consistent:
1. Progressive Muscle Relaxation: Tensing and relaxing the muscles of the face, then the shoulders and arms, before moving to the lower chest and legs.
2. Controlled Breathing: Slowing down and controlling breathing, with a focus on extending the exhale.
3. Visualization: Imagining a tranquil environment, such as floating on calm waters or lying in a quiet field.
According to "Medical Express", as expected, the world's armies do not publish their sleep methods in open-source media. Therefore, there are no precise scientific references for the "Military Sleep Method" in mainstream science.
Behavioral Therapy for Insomnia
However, comparing the aforementioned 3 steps with the recommendations of the primary treatment for insomnia, known as Cognitive Behavioral Therapy for Insomnia, includes several key components:
1. Cognitive Therapy: Challenging unrealistic beliefs and fears related to sleep.
2. Stimulus Control: Enhancing the association between sleep and the bed by avoiding non-sleep-related activities in bed, and lying down only when feeling sleepy.
3. Sleep Restriction: Limiting sleep time initially to increase sleep pressure.
4. Sleep Hygiene: Maintaining a routine and healthy environments, such as limiting caffeine and alcohol, adhering to a consistent schedule, and making the bedroom a relaxing space, not associated with other activities.
5. Relaxation Techniques: Using techniques such as mindfulness, progressive muscle relaxation, or breathing, to reduce arousal and aid in sleep.
Similarities
Have you noticed the similarities between the Military Sleep Method and Cognitive Behavioral Therapy for Insomnia?
Some contexts are also similar. For example, soldiers may be deprived of sleep, and sleep restriction is part of Cognitive Behavioral Therapy for Insomnia. They are also trained in strong control over their thoughts, and Cognitive Behavioral Therapy for Insomnia uses cognitive therapy.
The differences between the two also relate to the high-performance military environment.
Can you sleep in two minutes?
Based on these similarities, it is entirely possible that the steps outlined in the Military Sleep Method could help most individuals with mild insomnia sleep faster.
However, as a general rule, falling asleep within 8 minutes is unusual, and falling asleep within 5 minutes may be a sign of excessive daytime sleepiness.
For civilians who work all day, from 9 AM to 5 PM and maintain a regular work schedule, falling asleep within 10 to 20 minutes is normal.
But if you are a shift worker, a new parent, or suffer from a sleep disorder, these figures may not apply to you.
