Falling asleep can be difficult, especially when worries feel louder than rest. Experts recommend seven to nine hours of sleep, yet busy lives and stress often make this hard. That’s why many turn to relaxation techniques when counting sheep fails.

One well-known method comes from the military, designed to help individuals fall asleep quickly even in demanding situations. Popularized in Relax and Win: Championship Performance, the technique focuses on intentionally relaxing the body, starting with the face and moving downward. As muscles loosen, visualize warmth spreading through your limbs and take slow, steady breaths. Peaceful imagery—like floating on calm water or resting outdoors—helps clear the mind. For restless thoughts, softly repeating a simple phrase like “don’t think” can create mental stillness.

Consistency is key. While some find it effective quickly, others benefit from regular practice. Pairing this method with lifestyle adjustments, like limiting screen time, supports better rest and healthier sleep habits over time.