Falling asleep isn’t always simple, especially on nights when the mind feels busier than the body. Many people know the feeling of lying awake, replaying the day instead of drifting into rest.

Although experts recommend seven to nine hours of sleep for overall well-being, daily responsibilities and stress can make that goal difficult.

That’s why calming techniques have become useful tools for anyone looking to quiet their thoughts when traditional methods no longer work.

One popular approach comes from a relaxation routine originally used in the military to help individuals fall asleep even in challenging environments. The technique became widely known through the book Relax and Win: Championship Performance and gained renewed attention when fitness coach Justin Agustin explained it to everyday audiences. The process is simple and begins by getting comfortable, then slowly releasing tension from the muscles, starting with the face and moving down through the body.

As the body loosens, the next step is to focus on slow breathing and gentle imagery that encourages calm. Many people imagine floating on calm water, resting in a peaceful place, or feeling warmth spreading from head to toe. For those whose thoughts tend to wander, quietly repeating a short phrase like “don’t think” for a few seconds can help create a sense of mental stillness. These small shifts guide the mind away from stress and toward rest.

Like any relaxation practice, this method works differently for everyone. Some notice benefits quickly, while others find it becomes more effective with consistent use over time. Even if it doesn’t lead to sleep immediately, it can still serve as a helpful way to unwind at the end of the day. Pairing the routine with simple daily habits—such as reducing screen time before bed or limiting late-night caffeine—can also support a more restful night. With patience and gentle practice, developing healthier sleep patterns becomes more achievable for anyone seeking better rest.