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 helpful tools for anyone trying to quiet their thoughts when traditional methods fall short.

One widely known approach comes from a relaxation routine originally used in the military to help individuals

fall asleep even in demanding environments. The method became more popular after the book Relax and Win:

Championship Performance and drew new interest when fitness coach Justin Agustin explained it for everyday use.

It begins by getting comfortable, then gradually releasing tension from the muscles—starting with the face and moving slowly down through the rest of the body.

As the body relaxes, the next step is to focus on steady breathing and simple imagery that encourages calm.

Some people picture themselves floating on calm water, resting in a peaceful place, or feeling warm, soothing

sensations moving from head to toe. For those whose thoughts tend to wander, quietly repeating a short phrase

such as “don’t think” for a few seconds can help create a sense of mental stillness. These gentle techniques guide the mind away from stress and toward rest.

Like any relaxation practice, this method affects everyone differently. Some notice improvement quickly, while

others find that consistency brings better results over time. Even if it doesn’t lead to sleep right away,

it can still provide a meaningful way to unwind at the end of the day. Pairing the routine with simple evening

habits—such as reducing screen use before bed or avoiding late caffeine—can also support more restful sleep.

With patience and regular practice, building healthier nighttime routines becomes easier for anyone seeking a calmer end to the day.