The Mindful Migraine

I recently wrote a post (here) about how I help myself fall asleep by saying the alphabet backwards as I practice deep breathing. Well, my computer must have overheard my typing, because it started to feed me news links to other sleep methods.

The method I was most intrigued by was “the military sleep method”.

According to BigThink.com the military method was first recorded in Olympic coach Lloyd Bud Winter’s book Relax and Win: Championship Performance (1981). The concept however, had apparently been around for a lot longer, born out of necessity; “When your sleeping quarters are located in the middle of loud, stressful, and dangerous conditions, you might find it hard to nod off.”

Soldiers needed assistance to fall asleep quickly (so they could make the most of their down-time), and this method was supposedly their way.

In his research, Mr Winter apparently learnt that “pilots in the Pre-Flight School who used the military method were able to fall asleep within 10 minutes. Within only six weeks, 96% of pilots using the method were reportedly able to fall asleep within this timeframe” regardless of background noise.

In other online mentions (mostly social media), I even saw some claims you can fall asleep in 2 minutes, every time, guaranteed.

[Hmmm…]

ClevelandClinic.org is a little less gun-ho about the background story (pun intended), noting, “Reports are conflicting about where the method started and whether it’s actually taught to military personnel.”

They then go on to burst more bubbles; “no studies have been done on the method itself. And no research has promised that any of these techniques will get you snoozing in two minutes.” That said, they DO recognize the principles behind the method, stating they “can promote a sense of calm and relaxation to help your brain and body prepare for sleep.”

RealSimple.com explains that the military method “involves a combination of mind-body relaxation techniques, including deep breathing, visualization, body scanning [biofeedback], and muscle relaxation,” and suggests the method is “almost like a self-hypnosis process”. They add that it takes practice to master, “so don’t get discouraged if you’re not picture-perfect on night one.”

BigThink ends their article affirming that this is not a quick fix (they write that it can take 2-6 weeks to get to a place where you can master near-instant sleep). Interestingly, they also suggest that the steps themselves are less important than “the fact that it’s a method […] keeping a routine is one of the best ways to improve your sleeping habits.”

ClevelandClinic feels the same, noting that the relaxation, breathing and visualization techniques used will help induce sleep, but they may not be the ONLY reason you’re falling asleep. The soldiers who fall asleep in 2 minutes might be completely exhausted when they finally get the chance to lie down, for example, AND there might be other issues relating to circadian rhythms and melatonin levels which might REVERSE the relaxation routines and stop them from working.

I still think it’s worth a try.

But here’s where things get a bit jittery – each of the sites I visited referred to the process slightly differently, with greater or lesser explanations about their purpose. The Real Simple one was my favorite, because, it was real simple. Here’s their version paraphrased:

Step 1: Lie down in a comfortable position. 

Step 2: Relax your facial muscles, including your jaw and eyebrows. 

Step 3: Relax your shoulders, then arms, and hands… then move your attention to your midsection and stomach… then relax your thighs and your feet. 

Step 4: With each breath, focus on feeling heavy; visualize your body sinking into your bed.

Step 5: Continue focusing on your inhale and slow exhale. 

*

And that’s it!

If you struggle to sleep at night, then any routine that helps you is worth a try. I am still currently slow-breathing through the alphabet and falling asleep within a few minutes, night after night. The routine works for me, and it has helped me train my brain to recognize “it’s time to sleep.”

Years ago, I had a different routine that was about visiting a “happy place” (as I called it) which was pure visualization.

The military method reminds me that if I can think of a way of combining the breathing with visualization techniques (as well as biofeedback and relaxation), then my chances of falling asleep will be even greater.

Perhaps, for example, I could imagine my body floating up and down on the waves of my ABC-breathing as I slowly get rocked into relaxing sleep. Or I could revisit my happy-place and imagine myself in a wonderful library where my hands are touching book-spines as I say the ABCs in my head and walk through the moonlit aisles…

Sleep is vital for your healing recovery.

Don’t underestimate the power of a good night’s sleep.

If you can find a way to improve your sleep routine – your mind, body and soul will thank you for it!

Take care taking care, restfully, my friends,

Linda xx

PS – I recently came across a lovely phrase from the blog post – “We all need time” – where the author Megan writes about ways to help ease your anxiety. The phrase that really resonated with me is this:

“If you need time — take it. // You don’t have to rush your calm.”

In other words: don’t rush your rest.

Sounds simple, but if you’re like me and feel a bit guilty for slowing down and taking some me-time, or down-time… or even just going to bed when there are still more things that could be done… there can be a strange sensation where you feel like you have to somehow hustle and hurry your rest time up. Don’t.

Don’t rush your rest.