Tired but Wired? Here’s a Sleep Technique to Try

16.06.25

We’ve all had those nights. You’re exhausted, you’ve finally put your phone away, and you’re lying there — ready, willing, begging to fall asleep. But your brain has other ideas.

Suddenly, you’re rehashing that awkward thing you said in Year 9, wondering if possums feel love, or mentally drafting your next grocery list. Meanwhile, your body stays wide awake, buzzing like a fridge.

If this sounds familiar, you’re not alone — and oddly enough, an old trick borrowed from the military might be helpful.

Key Takeaways:

There’s a simple relaxation technique that may help you fall asleep faster.
It works by relaxing the body in stages and giving your mind something to focus on.
While the method’s exact origin isn’t well-studied, its components are backed by sleep science.
It’s practical, free, and doesn’t rely on apps, supplements, or special equipment.
Consistency is key — like most habits, it works better with practice.

A Relaxation Technique Worth Trying – The “Military Sleep Method”

Originally popping up in a performance coaching manual in the 1980s (which reported the technique was originally developed by the US Navy), this simple sleep hack has gone rather viral. It’s often called the ‘Military Sleep Method’, though you don’t need to be in combat boots to benefit.

At its core, it’s just a structured way to signal to your body and brain: “You can stand down now. It’s safe to rest.”

Step-by-Step: How the Technique Works

Here’s how to try it at home:

Step 1: Soften Your Face

Start by relaxing the muscles in your face — unclench your jaw, let your tongue rest gently, and smooth your forehead. Imagine all the tension leaving every muscle in your face, leaving your face feeling serene. If you feel a bit silly doing it, you’re probably doing it right.

Step 2: Drop Your Shoulders

Let them fall away from your ears. Relax your neck. Let your arms feel heavy. If you’re clenching your fists or hunching without realising, this is your cue to let go. Check no muscles have re-tensed while you were focussing elsewhere.

Step 3: Exhale and Relax Your Chest

Breathe out slowly and feel your chest soften. Let each breath be a little longer than the last. Try not to force anything — this is more about letting go than doing it “right.”

Step 4: Relax Your Legs

Start at the thighs and work your way down to your feet, releasing any tension you notice along the way. Think of your legs as soft and heavy, like sandbags sinking into the mattress. Imagine a wave of warmth and relaxation wash over your whole body.

Step 5: Calm Your Mind

Now for the trickiest part — gently occupying your mind with something steady. Try one of these:

Imagine you’re floating on a lake under a blue sky.
Picture yourself lying in a soft, comfy hammock in a dark, quiet room.
Or silently and slowly repeat a calming phrase like “I don’t need to think” for about 10 seconds.

The idea is to break the cycle of active thinking — not to banish all thoughts forever, just to give your mind something simple and steady to focus on that is more relaxing.

Does it actually work?

That’s the million-dollar question. Although online guides will often say this technique can induce sleep in under 2 minutes, there’s no peer-reviewed study proving that this technique knocks everyone out in 120 seconds flat.

But there’s good news: each part of the method aligns with well-supported sleep strategies. Here’s how science backs it up:

Progressive Muscle Relaxation: The slow, steady and sequential relaxation of muscle groups is very similar to the technique Progressive Muscle Relaxation (PMR). PMR has been consistently found to improve sleep, reduce anxiety, stress and physical tension, and even reduce chronic pain and blood pressure.
Focus on breathing: Deep, slow, and focussed breathing (sometimes called ‘paced breathing’ or ‘breathing retraining’) can help speed relaxation and sleep via activating the parasympathetic nervous system.
Mental Imagery or visualisation: Visualisation, like focusing on a calm, peaceful image, can help distract from stressful thoughts and give your mind something steady to settle on.

So while there’s no magic switch here, the ingredients are all familiar friends in the world of sleep science — and they’re more powerful than they look.

Why It’s Worth Trying

This method doesn’t promise a miracle. But what it does offer is a gentle, structured way to transition from wired-and-tired to something closer to rest.

It’s:

Easy to learn
No-cost
Portable — no gear or apps required
Adaptable to whatever bedtime looks like for you

Even if it doesn’t work immediately, many people find that with regular use, it helps take the edge off those restless nights and makes winding down a little easier.

Tips for Getting the Most Out of It

You don’t have to do this perfectly. The key is to keep expectations light and give your body time to learn the rhythm. A few tips:

Be consistent. Try it every night for at least a week before you decide if it’s “working.”
Keep the lights low. Your brain produces melatonin in the dark — it’s nature’s sleepy-time hormone. Bonus points for dimming the lights half an hour before you want to go to sleep.
Reduce stimulation before bed. That means less caffeine, fewer intense TV plot twists, and maybe a break from doom-scrolling.
Pair it with a wind-down ritual. A warm shower, herbal tea, or stretching can help set the stage. Check out our blog on self-soothing for more ideas.

Final Thoughts

Falling asleep shouldn’t feel like a competitive sport — but when your brain won’t switch off, it’s easy to feel stuck. This simple technique offers a no-pressure way to ease your body into rest, especially when the usual tricks aren’t cutting it.

It may have started as a performance tool for people under extreme pressure, but it turns out it works pretty well for overthinking humans too.

Need Support?

If sleep is something you’re constantly battling with, you’re not alone. You can read more about sleep difficulties and how a psychologist can help here.

How long does this trick take to work?: Some people notice a shift right away. Others need a couple of weeks to feel the full effect. It’s not about speed — it’s about practice and training your brain to relax on cue.
What if I can’t stop thinking?: Totally normal. The point of the mental imagery or phrase is to gently redirect your thoughts, not banish them altogether. Whenever you notice you’ve wandered back to stressful thoughts, gently guide yourself back to your image or phrase. The skills of mindfulness can be really helpful here.
Can I use this if I wake up during the night?: Absolutely. Many people find it helpful to use this method in the middle of the night, especially if their mind starts racing.
How much sleep do you actually need?: Every person is a little different, but generally between 7-9 hours at a minimum. We explore this question in more depth in our blog on Understanding Your Sleep Cycle.
Can this help with chronic insomnia?: This isn’t a cure-all treatment for insomnia, but it can be a useful tool for calming the body and helping you relax for sleep. If sleep difficulties persist, it’s well worth chatting with a health professional as there are lots of strategies that can help with insomnia.