Falling asleep can feel surprisingly difficult on nights when your thoughts refuse to slow down. Even when the body feels heavy, the mind often keeps replaying conversations, worries, or unfinished tasks. While experts recommend seven to nine hours of rest for overall health, everyday stress, bright screens, and nonstop stimulation can make it challenging to unwind naturally at bedtime.
As a result, many people are turning to relaxation techniques that gently guide the body into a calmer state. One method gaining new attention comes from a routine once used in the military to help soldiers fall asleep quickly—even in noisy, stressful environments. Originally described in Relax and Win: Championship Performance and later brought to a wider audience by fitness coach Justin Agustin, the technique focuses on releasing physical tension and quieting mental chatter.
The process begins with settling into a comfortable position. From there, you gradually relax the face, shoulders, arms, and legs, letting each area become heavier and softer. Once the muscles loosen, the next step is to slow the breath and introduce peaceful mental imagery. Some imagine floating gently on still water; others picture themselves resting in a quiet, safe space. If the mind keeps wandering, repeating a simple phrase such as “don’t think” for several seconds can help create mental stillness.
While not a magic fix for everyone, this routine encourages the body to soften and the mind to settle. Some people notice results quickly, while others find that consistency makes the technique more effective over time. Even when sleep doesn’t come immediately, practicing this method can create a more intentional and soothing nighttime ritual—supporting better rest and healthier sleep habits in the long run.