Falling asleep can be hard when your body is tired but your mind won’t slow down. A simple routine often described as a “military sleep method” is shared as a way to drift off quickly, even in stressful settings, and is said to help most people within minutes.

Start by getting comfortable and breathing slowly. Let your jaw soften. Unclench your tongue. Smooth your forehead and the muscles around your eyes.

Then relax your body in order, from top to bottom. Let your shoulders drop. Let your arms feel heavy at your sides. Release your chest with a deep, easy breath. Soften your stomach. Then let your thighs, knees, calves, and feet go loose.

Next, give your brain a calm picture to focus on. Imagine a peaceful place, such as lying on a quiet lake or resting in a gentle hammock. Keep the scene simple and steady.

If worries or random memories pop in, don’t wrestle with them. Instead, repeat a short mental cue to stop thinking for several seconds, then return to your breathing and the calming image.

Some people say this resembles progressive muscle relaxation, a technique used to reduce tension and help the body settle.

Would you be willing to try a short, step-by-step wind-down routine like this tonight?