Fall asleep in two minutes: the military method TikTok has rediscovered

A viral TikTok trend revives a 1980s U.S. military sleep method that promises to help you fall asleep in two minutes, using body relaxation, visualization, and a simple mantra.

Two minutes to fall asleep — no matter where you are. That’s the promise behind a sleep technique that’s taking over TikTok, where millions are trying a surprisingly simple exercise that, according to many, actually works.

Getting a good night’s sleep has never been harder. Between constant stress, glowing smartphone screens, and the pressure to perform, sleep is often the first casualty of modern life. So it’s no surprise that a video posted by Canadian fitness coach Justin Agustin has gone viral in just a few weeks. His clip has already racked up more than 7 million views, all thanks to a method that claims to knock you out in under two minutes — even in less-than-ideal conditions.

Agustin explains that this is a military technique, originally developed to help soldiers relax both body and mind even in noisy, high-stress environments. TikTok users have started calling it the “Japanese method,” but the truth is it has nothing to do with Japan.

From forehead to feet: the power of the body scan

The process begins with a progressive relaxation exercise known as a “body scan.” The idea is to release each muscle group, one by one, until you reach a state of deep calm.

Lying flat on your back, arms relaxed by your sides, you start with the forehead. Loosen the muscles of the face, then the eyes, cheeks, and jaw. Your breathing naturally becomes slower and steadier.

Once the face is relaxed, the focus shifts to the shoulders and arms, letting them drop naturally. Then the chest, legs, and finally the feet.

During this phase, it’s crucial to imagine the body melting, as if a gentle wave of warmth is slowly flowing from the top of your head down to your toes. It’s a simple but effective way to dial down physical tension and prepare for the next step: quieting the mind.

Imagination and mantra: silencing the thoughts that keep you awake

The trickiest part usually comes after the body relaxes — when the mind refuses to shut up. To handle this, Agustin suggests a mix of visualization and focus on a single mental image.

One option: picture yourself lying in a canoe, perfectly still on a quiet lake, under a clear sky. Another: imagine resting on a black velvet hammock in a dark, silent room.

If stray thoughts creep back in, repeat this phrase mentally for about ten seconds:

“Don’t think, don’t think, don’t think.”

This simple mantra acts like a mental circuit breaker. With practice, many people find that sleep kicks in almost automatically.

Plenty of TikTok users say they’ve genuinely managed to fall asleep in just a few minutes. Others need a bit more time, but they all agree on one thing: the method significantly reduces tension and leaves them feeling more relaxed.

Not a Japanese secret — a forgotten military method

Despite its trendy nickname, the so-called “Japanese method” isn’t Japanese at all. Its roots trace back to a U.S. military protocol from the 1980s, described in Lloyd Bud Winter’s book Relax and Win: Championship Performance.

It was originally designed for fighter pilots, helping them fall asleep quickly even in stressful, noisy environments. TikTok has simply dusted it off, simplified it, and turned it into a global trend.

But beyond the hype, this sudden popularity points to a real need: natural, fast, drug-free ways to rest better.

Falling asleep may be one of the most basic human actions, but in a hyperconnected world, it’s become a daily challenge. And if all it takes is two minutes to learn how to let go, it might just be worth trying.

Source: University of Minnesota