Falling asleep isn’t always easy, especially on nights when the mind feels more awake than the body. Many people know the frustration of lying in bed, replaying the day instead of drifting into rest. Although experts suggest seven to nine hours of sleep for good health, daily stress and constant stimulation often make that goal difficult.
For this reason, calming techniques have become valuable tools for those seeking a gentler transition into nighttime relaxation. One method gaining attention comes from a routine originally used in the military to help individuals sleep in challenging environments. The technique was first described in the book Relax and Win: Championship Performance and later explained to a wider audience by fitness coach Justin Agustin.
It begins by getting comfortable and slowly releasing tension in the body, starting with the face and moving down through the shoulders, torso, and legs. Once the muscles begin to relax, the next step is to focus on slow breathing and simple calming imagery. Some people imagine floating on calm water or resting in a quiet, peaceful setting. For those whose thoughts tend to wander, softly repeating a short phrase like “don’t think” for several seconds can help create a sense of mental stillness.
These gentle shifts encourage the mind to let go of stress. Like any relaxation technique, this method affects each person differently. Some experience results quickly, while others notice improvement with regular practice. Even if it doesn’t bring sleep right away, it can still help create a calmer evening routine and support healthier sleep patterns over time.
