Getting enough sleep is essential for your physical and mental health. Without it, you may feel tired, irritable, and unable to focus. Over time, sleep deprivation can lead to serious health problems.
Your sleep position can also influence your well-being. Some positions may worsen back pain, while others can restrict breathing.
The term “military sleep position” can refer to the “soldier” position (sleeping on your back with your arms at your sides) or the “military sleep method,” which is a technique designed to help people fall asleep quickly, regardless of their environment.
What is the “soldier” sleeping position, anyway?
The “soldier” sleeping position means lying flat on your back, with your legs straight and your arms down at your sides. It’s not a super common position, though. Only about 5% of people sleep like this.
There are some potential benefits to this position, but there are also some potential drawbacks. We’ll get into those later. For now, just know that if you’re going to sleep on your back, it’s important to have the right support.
Make sure you have a good pillow that supports the natural curve of your neck, and be sure your mattress is supportive enough to keep your spine aligned.
The soldier sleep position: Good or bad for sleep quality?
Whether the soldier sleep position helps or hurts your sleep depends on a lot of things, including your overall health, any pre-existing conditions, and your preferences.
Benefits of the soldier sleep position
- Reduced spinal pain. If you have back pain, sleeping on your back can help keep your spine aligned.
- Fewer headaches and sinus problems. Sleeping on your back elevates your head, which can help prevent tension headaches and sinus congestion.
- Reduced breakouts and wrinkles. When your face isn’t pressed against a pillow, you’re less likely to develop wrinkles and breakouts.
Drawbacks of the soldier sleep position
- Increased snoring and sleep apnea. Sleeping on your back makes you more likely to snore, and it can also worsen sleep apnea.
- Increased acid reflux and heartburn. When you lie flat on your back, stomach acid can travel up your esophagus.
- Back pain. While sleeping on your back can help some people with back pain, it can make it worse for others.
If you’re pregnant, the American Pregnancy Association says that the best sleep position is on your side. Sleeping on your back during pregnancy can put pressure on your spine, back muscles, and major blood vessels.
Tips to sleep better in the “soldier” position
Even if you’re aiming for perfect posture in the “soldier” position, there are still things you can do to improve your sleep quality.
- Use a supportive pillow. You want to keep your spine aligned, so choose a pillow that supports the natural curve of your neck.
- Choose a supportive mattress. Pick a mattress that’s comfortable and prevents pressure points.
- Stretch before bed. Relax your muscles and get your blood flowing with a few gentle stretches before you hop into bed.
- Consider an adjustable bed. Elevating your head and torso slightly might help if you snore or have acid reflux.
Is the soldier sleeping position right for you?
The truth is, the best sleep position is different for everyone. You really have to experiment to find what works best for you.
Consider using a sleep tracker like an Oura Ring or a sleep tracking app on your phone to see how different positions affect your sleep quality. You might be surprised!
Most adults report that they’re side sleepers, but that doesn’t mean it’s the best position for everyone. Give the soldier position a try and see how it works for you!
What is the military sleep method?
The military sleep method is a technique designed to help anyone fall asleep fast, even when conditions aren’t ideal. If you’re stressed out or in a new or uncomfortable environment, this method may help you fall asleep more quickly.
The method first appeared in a 1981 book called Relax and Win: Championship Performance, and it combines techniques that focus on mind-body relaxation.
How to do the military sleep method
Okay, so you want to try this “military sleep method,” huh? Here’s how to do it:
- First, lie down in a comfortable position. Seriously, make sure you’re comfy.
- Now, systematically relax every muscle in your body. I’m talking about a total, head-to-toe, progressive muscle relaxation. Start with your facial muscles. Let your jaw go slack. Then your shoulders, arms, and hands. Move down to your midsection, stomach, thighs, feet, and even your toes. Really focus on letting go of any tension.
- Breathe slowly and deeply. As you breathe, imagine your body sinking deeper and deeper into the bed.
- Finally, clear your mind. Visualize a relaxing scene – maybe you’re lying on a beach, or hiking through a forest. Or, if that’s too hard, just repeat a calming phrase to yourself. Something like, “Don’t think… just sleep… don’t think… just sleep…”
Give it a try. You might be surprised at how well it works!
How does the military sleep method help you fall asleep?
This sleep method works by activating your body’s relaxation response. It stimulates your parasympathetic nervous system, which is responsible for calming you down.
The deep breathing and muscle relaxation steps reduce stress and anxiety, making it easier for you to drift off to sleep. When you’re less tense, your body can naturally transition into a state of rest.
Like any new skill, this method takes practice. The more consistently you practice it, the better you’ll get at relaxing and falling asleep quickly.
Why is good sleep so important?
We all know that getting enough sleep is important, but do we know how important? Most adults need at least seven hours of sleep a night. Good sleep can improve your mood, your memory, and even your physical performance.
As Dr. William O. Roberts, MD, put it, “No aspect of life doesn’t benefit from adequate sleep.” In other words, getting enough sleep improves every aspect of your health and well-being, perhaps with the help of some Sleepytime Tea.
Wrapping Up
Ultimately, the best sleep position and the best way to fall asleep are highly individual. What works for one person might not work for another.
So, give the “soldier” sleeping position and the military sleep method a try. You might find that either or both improve your sleep.
No matter which sleep position or sleep method you choose, it’s important to practice good sleep hygiene. That means establishing a calming bedtime routine and avoiding blue light from screens, as well as caffeine and alcohol, before heading to bed, perhaps with the help of deep sleep pillow spray ingredients for restful nights. Sweet dreams!