It's been an hour since you were lying on your bed, but sleep is nowhere on the radar. You are staring at the fan, thinking of all the possible scenarios about today, what could have happened, or dreaming with your eyes open. It happens to most of us, but for some people, it is an everyday routine. Here are some tried-and-true tips and relaxation exercises to help you relax and sleep better.

The Military Method

The military sleep method has gone viral on social media because it claims to help you fall asleep in less than two minutes. Sharon Ackman, a Medium writer, recently reintroduced the military method, which is based on Lloyd Bud Winter's book "Relax and Win: Championship Performance" from 1981. This method was developed to help service members fall asleep in stressful or difficult situations by teaching them how to quickly relax their body and mind.

  1. Relax your face, moving from your brow to your jaw.
  2. Allow your shoulders and arms to relax and rest at your sides.
  3. Take a slow, deep breath, then gradually exhale.
  4. Relax your legs, starting with the hips and thighs and progressing to the tips of your toes.
  5. Close your eyes and imagine a peaceful scene. If you get distracted, think of a simple phrase, such as "be calm."

4 7 8 Breathing Method

The 4-7-8 breathing technique can help you gain control of your breathing. Inhale for 4 seconds, hold for 7 seconds, then exhale for 8 seconds. Dr. Andrew Weil developed the technique, which is based on the ancient yogic method known as pranayama. When practiced on a regular basis, this technique may help some people fall asleep faster.

You can practice 4-7-8 breathing anywhere, at any time. When you first start out, try to practice at least twice a day, but you can do it as often as you want. At first, do only four cycles in a row. Once you are used to it, you can work up to eight cycles. You may feel dizzy at first, but that will pass.

  1. Close your eyes and rest the tip of your tongue against the roof of your mouth, just behind your teeth. Keep your tongue in this position throughout the workout.
  2. Close your mouth and inhale through your nose while counting to four in your thoughts.
  3. Hold your breath and count to seven.
  4. Open your mouth and exhale while counting to eight. Allow your breath to produce a whooshing sound as it exits your body.
  5. Repeat steps two through four three more times, making sure your breathing pattern follows to the 4-7-8 ratio.

Autogenic Training

Autogenic training, a relaxing technique, was first introduced by German psychiatrist Johannes Heinrich Schultz in 1932.Schultz observed that patients undergoing hypnosis entered a relaxed state in which they felt weight and warmth, and he tried to replicate that state in others in order to relieve tension and anxiety.

You can practice by closing your eyes while lying in bed and repeating sets of six to ten phrases.

  • I am perfectly relaxed (say it once).
  • My right arm feels heavy (say six times).
  • I am perfectly relaxed (say it once).
  • My right arm feels warm (say six times).
  • I am perfectly relaxed (say it once).
  • My heart beats softly and rhythmically (six times).
  • I am perfectly relaxed (say it once).
  • My breathing is relaxed and regular (six times).
  • I am perfectly relaxed (say it once).

Recite sets of six to ten words for each of the following sensations while lying in bed with your eyes closed.

  • "Warmth in the arms and legs"
  • "Heaviness in the arms and legs"
  • "A slow, steady heartbeat"
  • "Slow, calm, regular breathing"
  • "Softness and warmth in the belly"
  • "A cool forehead"

Each session's goal is for the participant to leave feeling calm and with improved control over undesirable emotional, physiological, and physical responses to stimuli.

Guided Imagery

One way to relax is through guided visualization. People who use guided imagery can imagine events, situations, or other things that induce emotions of relaxation and peacefulness. You can practice visualization on your own or find guided imaging exercises online or in applications.

  • Once you're in a comfortable position, close your eyes. Take a few seconds to practice calm breathing.
  • Imagine yourself in a calm and relaxing environment, such as a beach.
  • Consider as many pleasant details as possible, taking note of feelings of calm in your body.

Play a Word Game (Wordle)

Wordle is a simple yet addictive word-guessing game that has grown in popularity in the past couple of years. Games that involve repetitive, monotonous tasks are likely to make you asleep.

The game consists of guessing a five-letter word by entering various letter combinations and obtaining feedback on whether each letter is correct or not. With each guess, players are given a clue as to whether the letter is correct, incorrect, or correct but in the wrong position. The game continues until the player successfully answers the word with as few attempts as possible.

To practice mental Wordle, follow the steps below:

  • Lie in bed in a comfortable and calm position so that you can fall asleep once you begin.
  • Choose a random letter from the alphabet; for this example, select "m".
  • Now, choose a five-letter word that begins with m. Example: "mango"
  • Peace is spelled M-A-N-G-O.
  • Think "mango"
  • Choose another word that begins with "m" - for example, mouse. Think about "mouse"
  • Repeat the process using "m" words.
  • If you run out of "m" words, select a different letter and begin again.

Body Scan Meditation

Finding discomfort, stress, or anything abnormal in your body is the goal of the body scan mindfulness meditation technique. It can make you feel closer to your physical and emotional selves.

  1. Lie down or take a comfortable seated position.
  2. Close your eyes.
  3. Deepen the breath and become more conscious of your body.
  4. When you're ready, take a deep breath in and focus on either your head or your toes. If sensations are already present in another part of the body, focus your attention on that area.
  5. Pay attention to any feelings, such as tingling, tightness, or discomfort. Not noticing anything is also acceptable.
  6. After scanning one body part, go on to the next. For example, if you start with the head, continue on to the neck, shoulders, chest, and so on. Continue in this manner across the entire body.
  7. Once the body scan is complete, slowly get up.

Other things you can do when can’t fall asleep-

  • Create a consistent sleeping routine. Choose a bedtime and wake time that will allow you to get enough hours of sleep per night.
  • Limit your nap to 10 or 20 minutes. Do not nap late in the afternoon.
  • Create a good sleeping environment. The bedroom should be dark, cool, and quiet. You should have a comfy mattress, pillows, and blanket.
  • You should workout every day. Regular physical activity is beneficial to your health and can help you fall asleep at night.
  • Silence your phone and place it on the opposite side of the room. This will discourage you from checking it all night.
  • Turn off your screens well before bedtime.
  • Dim the lights as you get closer to nighttime.
  • Avoid caffeine, or stop drinking it early in the day.
  • Avoid heavy meals before bedtime.
  • Do not smoke or use tobacco products.
  • Don't consume alcohol, especially before bedtime.
  • Relax and unwind before going to bed. Take a bath, color, write in a notebook, paint, listen to relaxing music, read, stretch, or complete a puzzle.
  • Leaving stressful and anxious thoughts until bedtime can make it harder to fall asleep, and they may wake you up in the middle of the night. Set aside time during the day to digest, think, and focus on your thoughts.


You can try these techniques at night to find out if they are effective for you. Sleep is an important component of both mental and physical wellness. Try to get a decent night's sleep. If you have been experiencing trouble sleeping for a long time, you should see your doctor.

If neck pain keeps you from falling asleep at night, we recommend using a bamboo pillow. The bamboo pillow is perfect for those who suffer from neck pain and shoulder problems. The internal filling of Sleepsia bamboo pillows is memory foam. Memory foam is a viscoelastic material that can be molded to your body's shape. When you lie down, the pillow adjusts to the shape of your head and neck.