Falling asleep isn’t always easy, especially on nights when the mind seems far more awake than the body. Many people know the frustration of lying in bed while thoughts replay the day’s events, making rest feel out of reach. Although experts recommend seven to nine hours of sleep for good health, modern routines often make that difficult.
Daily stress, long work hours, and constant digital stimulation all contribute to restless nights. The more a person tries to force sleep, the harder it often becomes. As a result, simple calming techniques have grown in popularity, offering a more natural way to ease the mind into rest.
One method gaining renewed attention comes from a routine originally used in the military to help individuals fall asleep in demanding or uncomfortable environments. It was first detailed in the book Relax and Win: Championship Performance and later explained to a broader audience by fitness coach Justin Agustin.
The process begins with settling into a comfortable position and gradually releasing tension throughout the body. Relaxing the face, jaw, and shoulders helps send a signal of safety to the nervous system. From there, the focus moves down the torso and legs, allowing each area to soften.
Once the body begins to unwind, slow, steady breathing becomes central. Deep breaths help quiet racing thoughts and shift the body out of stress mode. Imagery can also assist—some people picture themselves floating on calm water or resting in a peaceful landscape.
For those whose minds tend to wander, gently repeating a simple phrase such as “don’t think” for several seconds can create mental stillness. The phrase acts like an anchor, helping interrupt intrusive thoughts.
These small steps encourage the mind to let go of tension. As with any technique, results vary. Some people notice improvement quickly, while others benefit from consistent practice over time.
Even if sleep doesn’t arrive immediately, the routine can still provide a soothing transition into nighttime. Over weeks, it may help support healthier sleep habits and a calmer end to the day.
