- Relax your face — Let go of any tension in your jaw, forehead, and eyelids.
- Release your shoulders and arms — Allow them to drop and become completely relaxed.
- Exhale and soften your chest — Breathe out slowly and feel your body become lighter.
- Relax your legs — Let go of tension from your thighs down to your feet.
- Clear your mind — Picture a peaceful image, such as a calm lake or gentle breeze. Alternatively, repeat the words “don’t think” for 10 seconds to prevent racing thoughts.
This method combines progressive muscle relaxation with gentle visualization, both of which are known to help quiet the nervous system and ease anxiety—two key factors that affect sleep quality.
Because it’s non-medicated, simple, and free to try, the military sleep method is becoming a go-to bedtime routine for many people looking to improve their rest naturally. While results can vary, those who practice it regularly report better sleep and reduced time spent lying awake at night.
If falling asleep has been a challenge, this calming technique may be worth exploring.