Falling asleep can be challenging, especially on nights when worries seem louder than rest. Most of us have experienced those hours spent turning over thoughts instead of drifting off. While experts recommend seven to nine hours of sleep for good well-being, busy lives and daily stress often make this difficult. That’s why many people turn to relaxation techniques that help calm the mind when counting sheep no longer does the trick.
One well-known method comes from a relaxation routine used in the military, designed to help individuals fall asleep quickly even in demanding environments. The technique gained public attention through the book Relax and Win: Championship Performance, which introduced the steps to everyday readers. Fitness coach Justin Agustin later shared it widely, explaining how the method focuses on intentional relaxation of the body. It begins simply: get comfortable and release tension from your muscles, starting with the face and moving downward.
As your body relaxes, you visualize warmth spreading through your limbs while taking slow, steady breaths. The goal is to gently clear the mind of stressful thoughts by focusing on peaceful imagery—perhaps floating on calm water or resting in a quiet outdoor space. For those with active minds, softly repeating a simple phrase like “don’t think” for a few seconds may help create mental stillness. These steps encourage the kind of calm that naturally leads to sleep.
Like many relaxation techniques, this method can take time and consistency to feel effective. Some people may find it helpful quickly, while others benefit from practicing it over several months. If the routine doesn’t work immediately, it can still serve as a mindful way to unwind at the end of the day. Many people also find that making small lifestyle adjustments—such as reducing evening screen time or avoiding stimulants—supports better rest overall. With patience and gentle practice, building healthier sleep habits becomes much more achievable.