Full transcript of “Sleep in 5 Minutes (Very Powerful) The Military Sleep Technique”. Click a timestamp to open the video at that moment. Need another video? Use the YouTube transcript generator.
0:00 Hello and welcome to Mind Rest. I'm Chris, your host. And tonight, I'd like to show you a powerful method with which you can fall asleep in less than 5 minutes with just a bit of practice. Tonight, I'm not guiding a traditional hypnosis or guided imagery. Instead, I want to share a slightly different technique with you. One that requires practice, but can quickly help you fall asleep. And since every person is different, maybe this is exactly the method that works best for you. It's called the military sleep method. An extremely powerful technique developed by the US military to help soldiers fall asleep anytime, anywhere,
0:49 no matter the circumstances. A study showed that 96% of people who mastered this technique could fall asleep within 2 to 4 minutes. It takes some practice, but after about 30 days, you can perfect it and significantly reduce the time it takes to fall asleep. It's also very easy to remember. You can go through the steps on your own. In a moment, I'll explain them clearly. After that, I'll guide you through a longer spoken version that you can simply listen to. The techniques used here are also found in hypnosis, including visualization, mantra repetition, and progressive muscle relaxation.
1:36 But here, they're compressed and simplified. One, get comfortable. Lie down in a position you can sleep in easily. Close your eyes. Two, slow, deep breathing. Breathe slowly and deeply. With each exhale, focus on releasing tension. You can also imagine a warm wave flowing through your body as you breathe out. Three, progressive muscle relaxation. The goal here is to turn off the muscles
2:21 deeply and fully relax them. Start at your forehead, then move to your eyes, nose, mouth, cheeks, and jaw. Focus and release tension in each area. Then move to your neck and shoulders. Then down the left arm, shoulder, upper arm, lower arm, wrist, hand, and fingers. Do the same for your right arm. Then relax your legs. Starting with the left thigh, knee,
3:06 calf, ankle, and toes. You'll already feel deeply relaxed. Four, warm sensation. Imagine a soothing warmth flowing from your head to your fingertips and spreading further with each breath. Five. Visualize a calm scene. Imagine lying on your back in a canoe, drifting across a still lake under a blue sky. Or imagine resting in a cozy hammock in a darkened room.
3:52 If your mind drifts and you're still awake, repeat a simple mantra like, "My mind is calm," or "My mind is clear." Repeat it until it becomes effortful and you simply want to sleep. Now begins the guided version. This is a little longer. I will repeat it for three times. just in case. And whenever you feel tired, you can pause the video or mentally detach from my words. [Music]
4:40 Make yourself completely comfortable. Get into your ideal sleep position. Turn off the lights. I recommend lying on your back to relieve the neck, but any position is okay. Just make sure your body can now rest in deep relaxation without effort. Let your arms,
5:25 legs, and feet go soft. If you found your position, gently close your eyes. [Music] Let your breathing settle a bit. Breathe in calm and relaxation. Breathe out tension with every breath out.
6:13 You release more and more tension. [Music] Breathe in calm. Breathe out worry. [Music] Let peace flow in and tension flow out. [Music] Now take a few deeper breaths into your
7:01 lungs. And as you exhale, imagine a soft wave washing through your shoulders, belly, and legs. [Music] Deep breath in and let go.
7:46 Sinking deeper. And with time, let your breath become even more even, even softer. Shift from chest breathing to belly breathing. [Music] You'll know by the depth of your breath. Belly breathing is calmer and naturally shallower.
8:36 Now we move to the next step. Relaxing the body. Start at the top. Relax your forehead. Let it feel warm and soft. [Music] Smooth it out. Now move to your eyes. Let them completely relax, including the area around and behind
9:24 them. Relax the tiny muscles in your eyelids. Relax your mouth, your cheeks. Let your jaw gently drop and soften. Relax your neck and shoulders.
10:14 Let them sink deeper with every breath. Relax the left shoulder, the upper arm. forearm, [Music] wrist, right hand, and every finger. Notice the difference. [Music] Which side is more relaxed?
11:05 The moment you think about relaxing, you relax even more. Now relax your left leg, the thigh. The knee, the calf, [Music] ankle, sole, top of the foot,
11:52 and toes. Now relax the right leg, the thigh, the knee, the calf, ankle. top of the foot and toes.
12:37 Compare again. Is your left or right leg more relaxed? [Music] And as you think about relaxing them, they relax even more. Let's start from the top again. And you might start to feel a pleasant warmth, a gentle tingle, or a calming wave rising within you. [Music] relaxing every muscle twice as deep
13:24 until every part of you can fully rest. [Music] Relax your forehead once more. Now move to your eyes. Let them completely relax, including the area around and behind them. Relax the tiny muscles in your eyelids.
14:19 Relax your mouth, your cheeks. Let your jaw gently drop and soften. Relax your neck and shoulders. Let them sink deeper with every breath. Relax the left shoulder, the upper arm,
15:08 forearm, wrist, right hand, and every finger. Notice the difference. Which side is more relaxed? The moment you think about relaxing, you relax even more.
15:55 Now relax your left leg, the thigh, the knee, the calf, ankle. soul, top of the foot and toes. Now relax the right leg,
16:40 the thigh. The knee, the calf, ankle, top of the foot, and toes. Compare again. Is your left or right leg more relaxed? And as you think about relaxing them,
17:27 they relax even more. Feel a warm wave begin to circulate inside you. Let it expand, sink deeper, flow left and right. [Music] Give it space. Feel how your limbs soften.
18:15 Take one more deep breath. And with the exhale, let everything melt away. Your neck and shoulders grow warm and soft. You begin to feel that gentle warmth more and more. You don't have to try or resist. [Music]
19:02 Just observe. Give yourself permission to be. No judgment. No interpretation. [Music] Let everything happen. Now send a warm wave from your head to your fingertips.
19:52 from the forehead to the neck, the shoulders, down the left arm, the right arm. to the forearms, the fingertips.
20:38 These waves deeply and gently relax you. Let this feeling now flow through your belly, your thighs, your calves, into your feet. [Music] And from there, let it spread through your entire body. These waves bring a deep stillness.
21:31 They let every muscle rest so gently until everything becomes wonderfully heavy. tired. [Music] The waves now rise again from your toes through your calves, hips, and keep spreading across your belly,
22:17 your chest. your neck. Every muscle loosens. All tension fades. Everything softens. Everything relaxes. The muscles shut down more
23:04 and more. It becomes too tiring to even try to move as gentle waves keep flowing across your face, your eyelids, your forehead. And now your body holding all this wonderful relaxation
23:52 simply drifts. [Music] Now imagine a peaceful place. Perhaps you're lying in a canoe on a still lake. Above
24:43 you, a blue sky, light clouds drifting gently. You were cushioned by soft pillows and blankets. You hear the wind,
25:31 gentle waves. You feel the sun wrapping around you lovingly.
26:22 Or perhaps you're in a soft hammock in a dim room, warm and safe. [Music] Let the calmness of your hammock surround you. [Music]
27:21 Everything is peaceful and pleasant. [Music] You feel the fabric beneath you. You are in exactly the right place.
28:11 [Music] Your environment now paints itself gently in your mind.
28:59 the sense, impressions, perceptions. [Music] While your limbs rest warm and heavy.
29:50 [Music] Now in this peaceful place, every muscle turns off. [Music] Every part of your body rests heavy and Still
30:41 the deep calm in your limbs brings sleep closer. Gravity becomes stronger, pulling your arms down, pressing your legs into the ground, wrapping you in heaviness.
31:34 With each second, your limbs grow heavier, more sluggish, and the Sleepiness grows stronger and the more it grows, the heavier and warmer your muscles become.
32:26 And with this cozy heaviness and deep peace, you can simply float. Feel a release. [Music] Drift into sleep.
33:24 [Music] Now I give your mind a gentle mantra to carry into sleep. A short phrase that you can simply absorb and let settle. [Music] Let it work. [Music]
34:14 My mind is calm. I sleep deeply. My mind is calm. I sleep deeply. My mind is calm. I sleep deeply. My mind is calm. I sleep deeply. My mind is calm. I sleep deeply.
35:01 My mind is calm. [Music] I sleep deeply. My mind is calm. I sleep deeply. My mind is calm. I sleep deeply. My mind is calm. I sleep deeply. My mind is calm. I sleep deeply.
35:51 My mind is calm. I sleep deeply. My mind is calm. I sleep deeply. My mind is calm. I sleep deeply. My mind is calm. Every breath I sleep deeply, you release more and more tension. My mind is calm. I sleep deeply calm.
36:39 My mind is out worry. I sleep deeply. My mind is calm. I sleep in my mind intention flow out. I sleep deeply. My mind is calm. Now take a few deeper breaths isolate deeply. And as you exhale, imagine a soft wave washing through your shoulders,
37:26 belly, and legs. [Music] Deep breath in and let go. Sinking deeper. And with time, let your breath become even more even.
38:13 Even softer shift from chest breathing to belly breathing. You'll know by the depth of your breath. [Music] Belly breathing is calmer and naturally shallower. [Music] Now we move to the next step. Relaxing the body.
38:59 Start at the top. Relax your forehead. Let it feel warm and soft. Smooth it out. Now move to your eyes. Let them completely relax, including the area around and behind them.
39:46 Relax the tiny muscles in your eyelids. Relax your mouth, your cheeks. Let your jaw gently drop and soften. Relax your neck and shoulders. Let them sink deeper with every breath.
40:37 Relax the left shoulder, the upper arm, forearm, wrist, right hand, and every finger. Notice the difference. Which side is more relaxed? The moment you think about relaxing, you relax even more.
41:34 Now relax your left leg, the thigh, the knee, the calf, ankle. soul, top of the foot and toes. Now relax the right leg,
42:19 the thigh, the knee, the calf, ankle, top of the foot. and toes. Compare again. Is your left or right leg more relaxed? And as you think about relaxing them,
43:06 they relax even more. [Music] Let's start from the top again. And you might start to feel a pleasant warmth, a gentle tingle, or a calming wave rising within you. relaxing every muscle twice as deep until every part of you can fully rest. Relax your forehead once more.
43:54 [Music] Now move to your eyes. Let them completely relax, including the area around and behind them. Relax the tiny muscles in your eyelids. Relax your mouth, your cheeks.
44:41 Let your jaw gently drop and soften. Relax your neck and shoulders. Let them sink deeper with every breath. Relax the left shoulder, the upper arm, forearm, wrist,
45:28 right hand, and every finger. Notice the difference. Which side is more relaxed? The moment you think about relaxing, you relax even more. Now relax your left leg,
46:14 the thigh, the knee, the calf, ankle. soul, top of the foot and toes. Now relax the right leg, the thigh, the knee,
47:02 the calf, ankle, top of the foot. and toes. Compare again. Is your left or right leg more relaxed? And as you think about relaxing them, they relax even more. Feel
47:49 a warm wave begin to circulate inside you. Let it expand, sink deeper, flow left and right. Give it space. Feel how your limbs soften. [Music] Take one more deep breath. And with the exhale,
48:35 let everything melt away. Your neck and shoulders grow warm and soft. You begin to feel that gentle warmth more and more. You don't have to try or resist. Just observe. Give yourself permission to be.
49:23 [Music] No judgment. No interpretation. Let everything happen. [Music] Now send a warm wave from your head to your fingertips. from the forehead
50:09 to the neck, the shoulders, down the left arm, the right arm. to the forearms, the fingertips. These waves deeply and gently relax you.
50:59 Let this feeling now flow through your belly, your thighs, your calves into your feet. And from there, let it spread through your entire body. These waves bring a deep stillness. They let every muscle rest so gently
51:51 until everything becomes wonderfully heavy. tired. [Music] The waves now rise again from your toes [Music] through your calves, hips, and keep spreading across your belly, your chest, your neck.
52:42 Every muscle loosens. All tension fades. Everything softens. Everything relaxes. The muscles shut down more and more. It becomes too tiring to even try to
53:28 move. As gentle waves keep flowing across your face, your eyelids, your forehead, and now your body. Holding all this wonderful relaxation simply drifts.
54:17 [Music] Now imagine a peaceful place. Perhaps you're lying in a canoe on a still lake above you. A blue sky, light clouds drifting gently.
55:16 You were cushioned by soft pillows and blankets. You hear the wind, gentle waves. You feel the sun wrapping around you lovingly. [Music]
56:34 Or perhaps you're in a soft hammock in a dim room, warm and safe. Let the calmness of your hammock surround you. [Music]
57:33 Everything is peaceful and pleasant. [Music] You feel the fabric beneath you. You are in exactly the right place.
58:34 [Music] Your environment now paints itself gently in your mind. the sense, impressions, perceptions.
59:23 While your limbs rest warm and heavy. [Music] Now in this peaceful place,
1:00:10 every muscle turns off. Every part of your body rests heavy and Still the deep calm in your limbs
1:00:56 brings sleep closer. Gravity becomes stronger, pulling your arms down, pressing your legs into the ground, wrapping you in heaviness.
1:01:46 With each second, your limbs grow heavier, more sluggish, and Sleepiness grows stronger. And the more it grows, the heavier and warmer your muscles become.
1:02:38 And with this cozy heaviness and deep peace, you can simply float. Feel release. Drift into sleep. [Music]
1:03:49 Now I give your mind a gentle mantra to carry into sleep. a short phrase that you can simply absorb and let settle. Let it work. [Music] My mind is calm. I sleep deeply.
1:04:35 My mind is I sleep deeply. My mind is calm. I sleep deeply. My mind is calm. [Music] My mind is calm. I sleep deeply.
1:05:25 My mind is calm. [Music] I sleep deeply. I sleep. My mind is calm. I sleep deeply. My mind is calm. [Music] I sleep deeply. My mind is calm. I sleep deeply.
1:06:12 My mind is calm. I sleep deeply. You release more and more deep. Breathe in calm. My mind is calm. Breathe out worry. I sleep deeply. Let peace flow in
1:07:00 my mind is calm and tension flow. I sleep deeply. Now take a few deeper breaths into your lungs. And as you exhale calm, imagine a soft wave washing through your shoulders, belly, and legs. [Music]
1:07:55 Deep breath in [Music] and let go. Sinking deeper. And with time, let your breath become even more even, even softer. Shift from chest breathing to belly breathing. You'll know by the depth of your breath.
1:08:41 Belly breathing is calmer and naturally shallower. Now we move to the next step. Relaxing the body. Start at the top. Relax your forehead. Let it feel warm and soft. Smooth it out.
1:09:26 Now move to your eyes. Let them completely relax, including the area around and behind them. [Music] Relax the tiny muscles in your eyelids. Relax your mouth, your cheeks.
1:10:12 Let your jaw gently drop and soften. Relax your neck and shoulders. Let them sink deeper with every breath. Relax the left shoulder, the upper arm. forearm, wrist,
1:10:59 right hand, and every finger. Notice the difference. Which side is more relaxed? The moment you think about relaxing, you relax even more. Now relax your left leg,
1:11:45 the thigh. The knee, the calf, ankle, soul, top of the foot, and toes. Now relax the right leg, the thigh, [Music] the knee,
1:12:33 the calf, ankle. top of the foot and toes. Compare again. Is your left or right leg more relaxed? And as you think about relaxing them, they relax even more. Let's start from the top again.
1:13:22 And you might start to feel a pleasant warmth, a gentle tingle, or a calm wave rising within you. Relaxing every every muscle twice as deep until every part of you can fully rest. Relax your forehead once more. [Music] Now move to your eyes. [Music] Let them completely relax,
1:14:10 including the area around and behind them. [Music] Relax the tiny muscles in your eyelids. Relax your mouth, your cheeks. Let your jaw gently drop and soften. Relax your neck
1:14:57 and shoulders. Let them sink deeper with every breath. Relax the left shoulder, the upper arm, forearm, wrist, right hand, and every finger.
1:15:43 Notice the difference. Which side is more relaxed? The moment you think about relaxing, you relax even more. Now relax your left leg, the thigh, the knee, the calf,
1:16:30 ankle. soul. Top of the foot and toes. Now relax the right leg, the thigh. The knee calf, ankle,
1:17:16 top of the foot and toes. Compare again. Is your left or right leg more relaxed? And as you think about relaxing them, they relax even more. [Music] Feel a warm wave begin to circulate inside you.
1:18:02 [Music] Let it expand. Sink deeper. Flow left and right. Give it space. Feel how your limbs soften. Take one more deep breath. And with the exhale, let everything melt away.
1:18:49 Your neck and shoulders grow warm and soft. You begin to feel that gentle warmth more and more. You don't have to try or resist. Just observe. Give yourself permission to be. No judgment,
1:19:34 no interpretation. [Music] Let everything happen. [Music] Now send a warm wave from your head to your fingertips. From the forehead [Music] to the neck, the shoulders,
1:20:26 down the left arm, the right arm to The forearms, the fingertips. These waves deeply and gently relax you. Let this feeling now flow through your belly.
1:21:11 your thighs, your calves into your feet. And from there, let it spread through your entire body. These waves bring a deep stillness. They let every muscle rest so gently [Music] until everything becomes wonderfully
1:21:58 heavy, tired. The waves now rise again from your toes through your calves, hips, and keep spreading across your belly. your chest, [Music] your neck,
1:22:46 every muscle loosens. All tension fades. Everything softens. Everything relaxes. The muscles shut down more and more. It becomes too tiring to even try to
1:23:32 move as gentle waves keep flowing across your face, your eyelids, your forehead. And now your body holding all this wonderful relaxation simply drifts. [Music]
1:24:25 Now imagine a peaceful place. Perhaps you're lying in a canoe on a still lake. [Music] Above you, a blue sky, light clouds drifting gently.
1:25:20 You were cushioned by soft pillows and blankets. You hear the wind, gentle waves. You feel the sun wrapping around you lovingly.
1:26:19 [Music] Or perhaps you're in a soft hammock in a dim room, warm and safe. Let the calmness of your hammock surround you.
1:27:16 [Music] Everything is peaceful and pleasant. [Music]
1:28:05 You feel the fabric beneath you. [Music] You are in exactly the right place. [Music]
1:29:07 Your environment now paints itself gently in your mind. [Music] The sense impressions, perceptions. While your limbs rest warm and heavy. [Music]
1:30:10 Now in this peaceful place, every muscle turns off. Every part of your body rests heavy and still. [Music]
1:30:57 The deep calm in your limbs brings sleep closer. Gravity becomes stronger. pulling your arms down, pressing your legs into the ground, wrapping you in heaviness. This
1:31:50 with each second your limbs grow heavier, more sluggish. And the sleepiness grows stronger. And the more it grows, the heavier and warmer your muscles become.
1:32:42 And with this cozy heaviness and deep peace, you can simply float. Feel release. Drift into sleep.
1:33:36 [Music] Now I give your mind a gentle mantra to carry into sleep. A short phrase that you can simply absorb and let settle. [Music] Let it work. [Music]
1:34:30 My mind is calm. I sleep deeply. My mind is calm. I sleep deeply. My mind is calm. I sleep deeply. My mind is calm. I sleep. My mind is calm. I sleep deeply.
1:35:17 [Music] I sleep. My mind is calm. I sleep deeply. My mind is cal. I sleep deeply. [Music]
1:36:07 My mind is calm. I sleep. My mind is cal. [Music] I sleep. [Music] I sleep deeply.
1:36:59 [Music] I sleep deeply. My mind is calm. I sleep deeply. [Music] My mind is calm.
1:37:48 I sleep deeply. [Music] I sleep deeply. I sleep. My mind is calm. I sleep deeply.
1:38:38 [Music] My mind is calm. I sleep deeply. My mind is calm. I sleep deeply. My mind is calm.
1:39:25 I sleep deeply. My mind is calm. I sleep deeply. My mind is calm. I sleep deeply.
1:40:13 [Music] My mind is cold. I sleep deeply. I sleep. [Music] My mind is calm. I sleep deeply. My mind is
1:41:01 I sleep deeply. [Music] I sleep deeply. My mind is cold. I sleep.
1:41:48 [Music] My heart is gone. [Music]
1:42:38 I sleep. [Music] I see [Music] my mind is calm. I sleep deeply.
1:43:31 My mind is calm. I sleep deeply. My mind is calm. I sleep deeply.
1:44:30 My mind is calm. I sleep deeply. My mind is I sleep deeply. My mind is cold. I sleep deeply.
1:45:27 My mind is calm. My mind is I sleep deeply. My mind is calm.
1:46:37 [Music] is I sleep deeply. [Music] My mind is cold. [Music]
1:47:27 I sleep deeply. [Music] I sleep. My mind is cold. I sleep deeply.
1:48:22 My mind is cold. I sleep deeply. [Music] My mind is sleep. [Music] Sleep
1:49:20 is I deeply My mind is calm. I sleep deeply. I sleep.
1:50:22 I sleep deeply. My mind is gone. I sleep. [Music] My mind is
1:51:15 my mind is I sleep deeply. [Music] My mind is gone. I sleep deeply. I see.
1:52:18 I sleep. [Music] I see you. I see. [Music]
1:54:28 My mind is gone. My heart is cold. I see.
1:55:27 My body is gone. My mind is [Music] Christ. Let's go.
1:56:13 [Music]
1:57:23 Heat. Heat. [Music]
